People with plantar fasciitis may try several treatments before finding one that works for them, but there are many options available. One natural remedy is using turmeric for plantar fasciitis, which comes from a tropical plant related to ginger.
Turmeric has been used in Chinese and Indian medicine for thousands of years, but it has only recently become popular in Western medicine. It may help relieve discomfort from plantar fasciitis by reducing inflammation around the inflamed tissue, which leads to less pain and better mobility.
This article will explain what turmeric is, how turmeric can help with plantar fasciitis, how much you should take for plantar fasciitis relief, and give you some ideas on how to add it to your diet.
So let’s dive in!
What is turmeric?
Turmeric is a spice that comes from a tropical plant related to ginger. Like ginger, turmeric is related to the Zingiberaceae family of plants, including cardamom, galangal, and myoga.
Turmeric has been used for centuries in Middle Eastern and South Asian countries as a spice, seasoning, and clothing dye. It is commonly used in Asian food. You probably know turmeric as the main spice in curry. It has a warm, bitter taste and is frequently used to flavor or color curry powders, mustards, butter, and cheeses.
However, apart from its culinary uses, turmeric is also widely used in home remedies for treating a variety of ailments and health conditions. The use of turmeric as a medicinal herb can be traced back to prehistoric times.
Ayurveda, the ancient form of medicine practiced in India, is the study and practice of traditional medicine. Turmeric has been used in Ayurvedic medicine for centuries, and modern science is confirming what ancient healers knew long ago that it actually does have healing and curative powers.
Turmeric contains hundreds of compounds that are beneficial to our health. One of them is curcumin, which gives turmeric its bright yellow color. Curcumin has powerful anti-inflammatory and antioxidant effects and has been used for centuries for pain relief.
It reduces inflammation by inhibiting prostaglandin synthesis, which reduces swelling and pain. It also blocks chemicals that promote inflammation and tissue destruction.
Several studies show that curcumin may help relieve pain and inflammation in people with arthritis (including osteoarthritis and rheumatoid arthritis), inflammatory bowel disease, muscle strains or sprains, and sports injuries. Curcumin also helps protect cartilage from deterioration by blocking enzymes that break down cartilage in people with osteoarthritis.
Benefits of turmeric for plantar fasciitis
Turmeric helps nerve endings in the feet, which get inflamed if you have plantar fasciitis. The inflammation occurs naturally in response to tissue damage and causes pain and discomfort for people with this condition. The inflammation in the nerves leads to the foot experiencing throbbing and paining sensations that can be severe at times.
The active ingredients found in turmeric are known as curcuminoids – curcumin, demethoxycurcumin, and bisdemethoxycurcumin.
These three curcuminoids are responsible for most of turmeric’s medicinal effects, which include:
Curcumin, the active ingredient in turmeric, is a natural anti-inflammatory that helps reduce pain and inflammation caused by plantar fasciitis. It works by blocking chemicals in the body that lead to inflammation and pain. Turmeric helps prevent inflammation by reducing the levels of enzymes that cause inflammation.
There are many studies that highlight the anti-inflammatory potential of curcumin, which is said to be more powerful than aspirin or ibuprofen. Since the foot experiences a lot of pressure throughout the day, it is common for people to experience swelling and pain due to plantar fasciitis. By applying turmeric to the affected area, you can treat both inflammation and pain at the same time.
Curcumin also contains antioxidant properties that help fight off free radicals which can damage collagen and connective tissue over time, helping to prevent further damage caused by plantar fasciitis.
Free radical production is amplified when you’re dealing with plantar fasciitis, so it’s important to get enough antioxidants to stop this process from worsening your condition. The rich antioxidant content of turmeric also helps in removing toxins from the body, thereby promoting healing.
Reduces oxidative stress
Turmeric reduces the oxidative stress caused by plantar fasciitis. Oxidative stress occurs when there aren’t enough antioxidants to counter the number of free radicals in your body.
Free radicals are uncharged molecules that can cause cell damage, which leads to inflammation. This damage can also be caused by plantar fasciitis, so it’s important to get plenty of antioxidants to prevent further foot damage.
Inflammation and poor blood circulation are often linked to plantar fasciitis. Turmeric can also help in improving blood circulation and oxygen supply to the affected area due to its blood-thinning action.
It helps to prevent blood platelets from sticking together, which prevents blood clots from forming. It keeps the blood vessels open and flexible by reducing plaque buildup within them. Curcumin also helps to lower blood pressure and triglyceride levels.
Turmeric can be beneficial for pain relief because of its anti-inflammatory and antioxidant properties. Turmeric has been found to be a natural alternative for treating discomfort from arthritis and joint inflammation. According to research, it provides relief from pain as effectively as acetaminophen and ibuprofen.
Apart from these benefits turmeric also helps to helps to improve your mood and relaxes you by reducing stress, depression, and anxiety.
Ways to use turmeric for plantar fasciitis
You can take turmeric in many forms to treat your plantar fasciitis. Some people use it externally, while others prefer to use it internally. Some of the common ways to consume turmeric for plantar fasciitis are given below:
Take a cup of water, add a teaspoon of turmeric powder and a little honey to it and you will get a soothing drink that can help heal plantar fasciitis. It works when the pain is mild and you want to prevent it from getting worse.
Turmeric milk, also known as golden milk, is a popular Indian home remedy for various ailments. This recipe involves boiling half a teaspoon of turmeric powder in two cups of milk. Once the mixture cools down, strain it to remove any lumps. You can add sugar or honey to taste.
If you are not comfortable with the idea of drinking turmeric tea or milk, there are supplements available in the form of capsules for those who do not like the taste of turmeric.
However, it is important to take these supplements only after consulting your doctor as these capsules may interact with other drugs you may be taking for other health conditions.
Make a thick paste by mixing 1 teaspoon of turmeric powder with 2 tablespoons of castor oil and gently rub it on your affected foot before going to bed.
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How much turmeric for plantar fasciitis
The recommended dosage of turmeric for plantar fasciitis is 400-600 mg 3 times per day of standardized 95% curcuminoids. It’s best to take it with food to improve absorption. Turmeric is safe and generally well tolerated. However, it can cause a digestive upset at higher doses.
However, curcumin is poorly absorbed into the bloodstream, so you need to take it with black pepper or use supplements with added piperine, a natural substance that enhances absorption. When turmeric is consumed with black pepper, it increases the body’s ability to absorb curcumin by 2000%.
Consult your doctor before you start taking turmeric if you are currently taking medication and/or have any medical conditions. If you are pregnant, you should avoid using turmeric because it may stimulate uterine contractions.
Because turmeric can have blood-thinning effects, people who are taking blood thinners should also use caution and consult with a doctor before taking turmeric supplements.
Other home remedies for plantar fasciitis
While home remedies won’t cure plantar fasciitis, they can help relieve plantar fasciitis, especially when used in combination. Some other home remedies to try in addition or in combination with turmeric are:
When turmeric is taken in combination with magnesium for plantar fasciitis, it can be extremely beneficial and provide faster and better relief of the symptoms associated with this condition.
Magnesium is an essential mineral for our body. Magnesium helps in relaxing the muscles, which helps in relieving plantar fasciitis. So taking a magnesium supplement may help in relieving pain and inflammation caused by this condition.
Magnesium is known for its many health benefits including helping with muscle cramps and inflammation. You can take magnesium as a supplement, or try soaking your feet in hot water for 20 minutes with 1 cup each of Epsom salt and magnesium flakes.
Resting from activities that trigger pain is important for recovery. Resting often means avoiding walking or running on hard surfaces and wearing supportive footwear with cushioned insoles whenever possible.
Reduce your walking and running activities to give your foot more time to rest and heal. Cut back on the distance and duration of your workouts until you’re pain-free.
Ice and heat therapy
Ice is great for reducing inflammation and pain in the body, especially in acute conditions. Ice should be applied on the sore area for 20 minutes at a time to help reduce swelling and pain. Heat, however, increases blood flow to the muscles and can help speed up recovery time when applied to chronic conditions.
Using both ice and heat together may be more effective than either treatment alone. Applying both heat and ice together provides immediate relief of discomfort followed by deep penetrating warmth that soothes muscles and joints.
While you should avoid high-impact sports and activities that place more pressure on your feet, you should regularly stretch your calves, hamstrings, and the arches of your feet to improve flexibility and help prevent plantar fasciitis from returning.
Stretching the calf muscles and the plantar fascia will help relieve pain and prevent new micro-tears from forming. Stretching can be done several times a day.
Golf ball massage
A golf ball massage may seem weird, but it can be very effective at providing relief from foot pain. Rolling a golf ball under the foot for several minutes at a time can help stretch out the fascia and reduce pain. This can help break down scar tissue and stretch the plantar fascia ligament that connects your heel bone to the base of your toes.
So, is turmeric good for plantar fasciitis? The answer is yes. When it comes to plantar fasciitis, you have many treatment options. Some of these options can be really effective and inexpensive. If you decide to give turmeric a try, we would recommend combining its use with other treatments. It’s always better to attack one problem from many different angles than to stick with a single approach that may or may not work. While it cannot cure or heal plantar fasciitis, it can definitely help with the pain and discomfort that comes with it and make your day-to-day life easier.