A Guide to Reducing Inflammation in the Foot

A Guide to Reducing Inflammation in the Foot

June 24, 2013

One of the most important aspects of overuse injuries in the foot is the presence of inflammation.  Sever’s disease, plantar fasciitis, joint pain, heel pain, arch pain all have this in common: they are inflammation based.  Something you’ve done has irritated the soft tissue and now you are experiencing pain.

So what is one of the easiest ways you can control inflammation?  YOUR DIET.  Especially if you’re a young athlete and you’re having problems controlling your pain.  So without further ado, here is a post from our sister site to help you control inflammation without prescription or over the counter medication.  Whole foods are always more effective in the long run!


After a day of hard landings in the gym and your coach pushing you down into your splits, you can bet your gymnast is experiencing some serious inflammation in her joints and muscles!

But what is inflammation, what does it lead to, and best of all, what are some great ways to get rid of it besides ibuprofen?

Inflammation is one of the key components related to pesky chronic pains and/or injuries that just won’t seem to heal. Inflammation is the body’s natural response to damaged cells. Inflammation is caused by the regular ware and tare of practice, but also can be caused from overtraining, lack of proper rest, or injury and can cause further injury and stiffness.

In order to combat inflammation with nutrition, concentrate having your athlete consume foods that rich in omega 3 fatty acids synergy, Vitamin C, and Vitamin E. These three nutrients work together to heal damaged cells and flush inflammation away!

How does it work?

“Omega 3 fatty acids have been shown to reduce the synthesis of aggressive inflammatory response cytokines by interfering with the conversions of arachidonic acid in various pathways, thus suppressing activation of cytokines n the cell membrane…A component of olive oil has been shown to inhibit cyclooxygenase enzymes in the synthesis of prostaglandins just as ibuprofen can.”

In other words, it’s complicated! But, in some cases the use of Omega 3 fatty acids have been shown to be as or more effective than ibuprofen for reducing inflammation when consumed regularly. Great sources of omega 3 fatty acids include salmon, tuna, halibut, egg yolks, walnuts, soy nuts, Olive oil, and flaxseed oil (also known as linseed oil).  Look for “Free Range-Grass Fed” when buying eggs, chicken, and/or beef because the meat from animals fed with a diet of grass contain more omega 3’s than the meat from animals fed corn, soybeans, or grain.

Sources of vitamin C include oranges and orange juice, grapefruit and grapefruit juice, Kiwi, strawberries, cantaloupe, broccoli, and green peppers. Try to provide fresh fruit and veggies rather than relying on vitamins or supplements. Fresh fruits and veggies also contain a variety of phytochemicals which also support tissue repair.

Sources of vitamin E include peanut butter, sunflower seeds, almonds, soy nuts, and olives. Also, try cooking with sunflower oil or cottonseed oil as these oils contain even more vitamin E than olive oil! Another way to get more vitamin E is to sprinkle wheat germ on cereals, oats, salads, or sandwiches. Wheat germ is an excellent source of vitamin E and can be found in the cereal aisle.

So what can you take away from this?  Properly fueling your athlete not only improves their performance, decreases the chance for injury, but also helps decrease inflammation.  This is protection for life, and at Gymnast Care, this is our main goal!  Without this excessive inflammation, joints are less likely to experience arthritis in the future.  Check out our solution for helping young athletes stay healthy through proper nutrition at http://www.stayfueled.com, and find daily nutrition tips for both families and young gymnasts.

What foods do you use to decrease inflammation?  List your favorites or any other solutions you use in the comment section below.  If you want to send a message to our nutrition team, click here to contact us!

Now, if you’re ready to help your athlete decrease their pain and increase their performance with The X Brace, click the button NOW and get yours delivered to you.  And start using these tips to make sure your pain goes away for good!

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199 reviews
Great product

My daughter uses The X Brace everyday and she is experiencing good improvements with pain management. She is being able to train with less pain.

Purchased from Japan.


I live in Japan, so I was expecting quite a delay in receiving my package, but it came within a week. Very quick service and the X Brace team even emailed me to make sure I had received it and was able to use it.


As far as the X Brace goes, its really great! I was actually shocked at how simple/small the design was. I’m usually skeptical of products claiming how “great they are” and how “even athletes recommend” but these braces have gone above and beyond expectation. I can’t even tell I have them on when I’m wearing them. They helped my pain almost instantly. ( my pain was severe so it took a day... lol) it’s easier to walk, run , and even stand now. I’ve been using them for about 3 weeks and even when I do not have them on, I can see the difference in my walking patterns as well as experience little to no pain.

They are VERY easy to clean. Just hand wash using soap and water and hang them to dry at night before you go to bed. They are always nice and clean, and dry when I wake up. I haven’t had to emergency clean and dry yet but the inside of the straps have small rubber grips, therefore I would caution against putting them in the dryer or using any form of artificial heat to dry them.


They might look expensive at first glance but the X Brace is completely worth it. I strongly recommend this product to anyone suffering from over-pronation. I will be buying another pair very soon just in case something happens to the ones Im currently wearing. Overall, I’m just happy to be able to walk pain free again.


Amazing, the pain had gone away from my feet. I tested it and didn't wear them for a few days and the pain returned. I started to wear them again and the pain disappeared. Extremely happy with the purchase.

So far so good

I’ve been using the brace for a couple of weeks now. It has been offering relief as advertised. Very happy with my purchase.