Turmeric for Plantar Fasciitis

I got really excited when I discovered that turmeric can help in Plantar fascia, because I have this problem for some time now and believe me the name may sound exotic but it is a very common problem these days. Before going ahead and talk about how turmeric can help, let me discuss a bit about the disease itself.

Plantar fascia is a thick tissue band that is found along the length of the underside of our feet. It connects our toes to our heel bone. Plantar fasciitis (heel spurs) is a medical condition that causes inflammation and pain of the plantar fascia. This is a common cause for heel pain. Symptoms develop gradually and can affect one or both feet. It is characterized by intense, stabbing pain especially when the first steps are taken in the morning after waking up, when we stand long periods or get up after being seated.

Tears to the plantar fascia are caused by tension or repetitive stretching. This inflames and irritates the plantar fascia. Some factors like age, sex, exercises like aerobics, ballet dancing or long-distance running, faulty foot wear used to correct certain abnormalities of the feet like flat feet or abnormal walking pattern, obesity that places stress on the feet, work that keeps you standing for long periods and wearing improper shoes can all cause plantar fasciitis. This condition can be cured with conventional medication, physiotherapy or lifestyle remedies.

Turmeric for Plantar Fasciitis

In my research I found that there are many alternative ways to treat plantar fasciitis apart from using conventional medications. I have used several medications in last few years; the benefits have not been brief at best. Based on my personal experience I have come to know that exercise, using the right footwear, mind-body therapy, acupuncture and natural supplements may benefit this condition. For me these have worked better than any medication I took.

Curcumin, the yellow pigment in turmeric has powerful antioxidant and anti-inflammatory properties. Many studies have found that curcumin has anti-inflammatory effects which are similar to strong drugs that contain phenylbutazone, hydrocortisone and even OTC medications. These medications can cause toxic side effects like intestinal bleeding,ulcers or decreased WBC count. The great advantage of curcumin is that unlike these drugs, there are virtually no side effects unless it is taken for long periods in high doses.  Since plantar fasciitis is caused due to inflammation, using turmeric may benefit this medical condition.

Athletes who indulge in sports like downhill running can suffer from fiber damage and inflammation to their feet. Studies have been conducted on the anti-inflammatory benefits of turmeric that can offset this damage. In one study, male mice were made to run on a treadmill, mimicking uphill or downhill running. Other mice were given other physical activities. After the test period, the mice were checked for inflammatory cytokines and other parameters. The mice given curcumin before the experiment had lesser signs of inflammatory cytokines and creatine kinase. This supports the theory the curcumin could offset exercise-induced damage to the muscles.

In a study conducted on the antioxidant and anti-inflammatory potential of curcumin, mice were given this chemical for one month and the results were studied. It was found that turmeric reduced paw-thickness, chronic and acute inflammation. It also showed antinociceptive (ability of a compound to reduce sensitive reaction to painful stimuli)activity.

Turmeric extract curcumin can improve primary inflammatory efficiency since it is said to be a biological response modifier. This may heal inflammatory tissues associated with plantar fasciitis.

Curcumin has bioactive substances known as curcuminoids like zingiberone, turmerone and atlantone. These naturally occurring phytochemicals are said to reduce inflammatory cicosanoids at the point of trauma or disease. This could benefit in treatment of inflammatory ailments other than arthritis like plantar fasciitis. Tests are being conducted to determine the composition of turmeric that can reduce chronic and acute inflammatory conditions.

Based on the studies I believe it is the anti-inflammatory property of turmeric which provides benefits in Plantar fascia. Turmeric has been known for long as anti-inflammatory and pain reliever in Ayurveda.

As pain is a big problem in Plantar fascia, here is a natural pain relief formula, try this remedy. Combine 3 tablespoons turmeric with 1 tablespoon cayenne pepper and 3 tablespoons ginger. Mix these, store in airtight containers and to relieve pain, you can mix ½ tsp of this formula in water and drink.

My suggestion here would be to get right footwear, precautions while running etc. and natural remedies can really help in Plantar fascia. I would be trying turmeric and provide feedback on how well it works.

Turmeric Dosage

Dosage of turmeric supplements is not available for children and for adults it depends on the medical condition. Turmeric is available as capsules, tincture or liquid extracts. Sometimes turmeric supplements are combined with bromelain to enhance its anti-inflammatory and absorption levels. The normal daily dose of standardized curcumin powder is 400-600mg taken three times, 1-3g daily of dried powdered root and 30-90 drops of fluid extracts.

Standardized turmeric that contains at least 95% curcuminoids taken thrice daily may also provide anti-inflammatory benefits for plantar fasciitis, similar to NSAIDs.

Precautions

Turmeric spice does not cause any side effects when used in food. When supplements of this spice are taken in excess, it can cause indigestion, dizziness, diarrhea or nausea. Special warnings are issued when taking turmeric supplements for those with gall bladder problems and pregnant or breastfeeding women. Turmeric can also interact with anti-coagulant medications or diabetic medications. Those who need to undergo surgery are advised to avoid turmeric supplements two weeks before surgery.