Q. Dear Terry, “I’m an avid runner and recently started experiencing painful plantar fasciitis. I’ve cut back on my running schedule a little bit. I’m supposed to be running a marathon soon, but I need to get this condition under control. What suggestions do you have?” – Kevin C., Yonkers, NY
A. Dear Kevin, Plantar fasciitis is a condition in which the plantar fascia, a very thick band of tissue that connects the heel bone to the toes, becomes overstretched or overused, causing it to become inflamed. When inflamed, it can be painful and makes walking and running more difficult.
I think the best way to deal with this is nutritionally and mechanically.
You need to both reduce inflammation and mildly stretch out the connective tissue in your foot. I find that the easiest way to do this is to take a plastic water bottle and fill it 75% full, then freeze it. When you are sitting down at home, take off your shoes and socks and roll the frozen bottle with the bottom of your foot. This will ice the bottom of your foot, and loosen up the ligaments and tendons a bit. Another alternative is to put a golf ball in the freezer so it gets very cold, and use the bottom of your foot to roll the ball around.
As for nutritional interventions, you need to reduce the pain and inflammation in these irritated tissues. I would first recommend these four ingredients: curcumin with turmeric essential oil, boswellia, DLPA, and nattokinase. Each ingredient works in a slightly different manner to get you comfortable as quickly as possible. I would take these four ingredients three times daily.
I believe a combination of nutrients is best for further assisting in the repair process. I prefer active forms of vitamins B6 (pyridoxal-5-phosphate) and B12 (methylcobalamin), along with magnesium, manganese, bromelain, zinc, vitamin C, niacinamide, and boswellia. One of the most crucial ingredients is manganese. You need at least 36 mg of manganese to have an impact, so make sure the dosing of this critical mineral is adequate. I recommend taking these ingredients twice daily.
Terry . . . Naturally
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