Plantar Fascia Strain is a common injury that happens to athletes, runners, dancers, and people with occupations that require them to stand or walk for extended periods. The plantar fascia is a thick ligament that runs across the bottom of the foot and connects the heel bone to the toes. Straining this ligament causes inflammation, sharp pain, and stiffness, which can affect mobility and daily activities. Proper medical attention such as physiotherapy and chiropractic is critical. However, the healing process can also be improved by eating the right foods and avoiding certain foods. In this blog, we will outline foods to avoid with plantar fascia strains.
Stay away from inflammatory foods
Foods that trigger inflammation should be avoided. These include processed foods, red meats, sugary treats, and refined grains. These foods can cause an increase in inflammation and slow down the healing process. Instead, aim for an anti-inflammatory diet rich in whole foods such as fruits, vegetables, fish, nuts, and whole grains. These foods provide the body with essential nutrients that help with tissue repair.
Limit caffeine and alcohol intake
Caffeine and alcohol are diuretics that can cause dehydration. Dehydration can cause muscle fatigue and increase the risk of developing plantar fascia strain. Limiting or avoiding caffeine and alcohol can help speed up the healing process. Instead, opt for water, herbal teas, and natural juices to help boost hydration.
Avoid foods high in saturated fats
Foods high in saturated and trans fats such as fried foods, fatty cuts of meat, and cheese can increase inflammation in the body and slow down the healing process. Instead, choose healthy fats like avocados, olive oil, nuts, and seeds. These healthy fats provide essential nutrients that help with tissue repair.
Stay away from high sodium foods
High sodium foods such as packaged snacks, canned foods, and processed meats can increase water retention, leading to inflammation, and cause slow healing. Instead, opt for fresh, whole foods that contain lower levels of sodium. Be mindful of table salt when seasoning your food, and opt for healthy alternatives such as garlic, herbs, and spices.
Avoid foods that you are intolerant to
Food intolerance or allergies can cause inflammation in the body, leading to muscle fatigue and slow healing. It’s essential to identify and avoid foods that trigger an allergic reaction or intolerance. Your dietitian and naturopathic doctor can help you identify these foods and suggest alternative options.
In summary, plantar fascia strain can significantly affect your daily routine and take a toll on your overall well-being. Along with medical attention, watching your diet can help speed up the healing process. Avoiding inflammatory foods, limiting caffeine and alcohol, watching your saturated and trans fat intake, being mindful of sodium, and avoiding foods that trigger an allergy or intolerance are simple yet effective dietary changes that can improve your recovery. Speak to your dietitian and naturopathic doctor to create a personalized nutrition plan for plantar fascia strains that best suits your needs.
