7 Mild and Natural Home Remedies for Plantar Fasciitis

Home remedies for plantar fasciitis: Plantar fasciitis is a common disorder that causes acute pain in the sole of the foot and in the heel. It is also called jogger’s heel and occurs due to an inflammation in the plantar fasciitis, which is a thick band of connective tissue running along the bottom of the foot. Repetitive stretching and tearing cause the plantar fascia to get inflamed. Tight calf muscles also contribute to the problem as this limits your ability to flex your ankles.

Plantar fasciitis affects both men as well as women and is typically more common in runners as well as hikers. This, however, affects men between the ages of 40 and 70. Other factors increase the risk of developing plantar fasciitis such as indulging in activities that place a lot of stress on your heels, obesity, and wearing shoes with poor arch support. Before we delve into the home remedies for plantar fasciitis, let us take you through its symptoms. 

Symptoms of Plantar Fasciitis

The symptoms of plantar fasciitis are aplenty but are usually worse in the morning and after long periods of sitting. It usually affects one foot, but at times it can affect both.  Here are the symptoms of plantar fasciitis:

  • Inflammation
  • Pain in the arch of the foot
  • Limping
  • Difficulty in walking or standing
  • Acute pain after weight-bearing activities
  • Stiffness in the heel after long periods of inactivity
home remedies for plantar fasciitis
home remedies for plantar fasciitis

Here are some lifestyle changes, exercises as well as home remedies for plantar fasciitis that you should try in order to get rid of the condition:

Top 7 Home Remedies for Plantar Fasciitis You Should Try

1. Stretching

Stretching exercises involving the feet and lower leg muscles are one of the best ways to control heel pain caused by plantar fasciitis. This, in turn, reduces inflammation in the calves and other leg muscles so you can move around more comfortably.

Here are a few exercises for you to rally with:

  • Stretch your feet, lower leg muscles, calf muscles and toes before you proceed to leave your bed upon waking.
  • Sit up in bed, flex your feet, holding on to them. Gently pull them towards you for about 30 seconds, release and repeat. This exercise helps to minimize pain early in the morning.
  • Roll a frozen bottle of water or simply a golf ball right under the arch of your foot, starting from the front and work your way back. Apply a slight amount of pressure. Repeat this once every day for a few minutes.

Related: How to get rid of leg cramps at home? 

2. Turmeric

Curcumin is a component in turmeric which works as a potential painkiller and anti-inflammatory agent. Curcumin can reduce both acute as well as chronic inflammations, making it one of the best home remedies for plantar fasciitis.

For this remedy:

  • Add a teaspoon of turmeric powder to a cup of milk.
  • Heat this over a low flame.
  • Add honey to this and drink this before going to bed.

You could also opt for curcumin supplements, about 400 to 600 milligrams twice every day. Be sure to consult your doctor for dosage and requirements.

Related: Home remedies for athlete’s foot


3. Foot massage

A foot massage can never go wrong as it helps to provide relief from pain as well as inflammation that is associated with plantar fasciitis. Regular massaging stimulates blood flow in and around the affected areas, releasing tension in the plantar fascia.

  • With the help of your fingers, massage the lower part of your foot and heel gently with warm olive or coconut oil. Repeat this for ten minutes, for a couple of days right before going to bed.  
  • You could also use an electric massager to reduce the pain associated with plantar fasciitis.

Related: How to get rid of  swollen feet at home? 

4. Epsom Salt

Epsom salt or magnesium sulfate crystals helps to soothe plantar fascia relieving the pain and inflammation. Also, it aids in healing muscles and connective tissues, making it one of the mildest home remedies for plantar fasciitis.

For this remedy:

  • Place two or three tablespoons of Epsom salt in a tub of warm water.
  • Soak your foot in this bath for about ten or fifteen minutes, twice every day. You could also massage the affected areas to alleviate the pressure.
  • Repeat this process a few times every week for best results.

Related: How to get rid of gout with home remedies?

5. Ginger

Ginger contains both anti-inflammatory as well as pain relieving properties that combat plantar fasciitis. An added bonus is that ginger is also great to get rid of any bacterial infection in the body and give you a healthy immune system. 

For this remedy:

  • Mix in a tablespoon of grated ginger in a cup of water.
  • Boil this for a few minutes turning off the heat, allowing it to steep for about ten minutes.
  • Strain this and drink it while it is still hot.
  • Drink two or three cups of this tea every day.

You could also include ginger in your daily meals or opt for ginger supplements once you confront your doctor.

Related: How to get rid of toenail fungus with home remedies?

6. Apple cider vinegar

Apple cider vinegar deserves a special mention in our list of home remedies for plantar fasciitis, owing to its versatility that enables it to cure and offer respite from many conditions. The medicinal properties help to reduce pain as well as inflammation that accompanies this condition.

Remedy I

  • Add a tablespoon of raw, unfiltered apple cider vinegar with a teaspoon of raw honey to a glass of warm water.
  • Drink this twice a day.

Remedy II

  • Another option for you to dabble with includes mixing in two tablespoons of apple cider vinegar to a small tub filled with warm water.
  • Soak your feet in this tub for about five to ten minutes.
  • Do this two times a day.

Related: 6 sure-fire home remedies for ingrown toenail

7. Cayenne pepper

Cayenne pepper contains capsaicin is a natural pain reliever which reduces muscle stiffness caused by plantar fasciitis. It is also generally used in the home treatment of arthritis and gout. 

Remedy I

  • Add a teaspoon of cayenne pepper powder to half a bucket of hot water.
  • Soak your feet in this for ten minutes.
  • Follow this remedy a few times a day.

Remedy II

  • You could also use over the counter creams that contain capsaicin.
  • Rub this on the bottom of your foot few times a day or as directed by your doctor.

Caution: Make sure that you do not use cayenne pepper or capsaicin cream on broken or inflamed skin.

Related: How to get rid of heel spur? 

In order to reduce pain as well as inflammation, it is important to consume a diet that is rich in anti-inflammatory foods. This promotes healing, decreasing inflammation in the process. Include ginger, garlic, cherries, almonds, salmon and walnuts in your diet to see a considerable improvement. You could also include foods that are rich in Vitamin C as well as Vitamin A and calcium. Antioxidant foods prevent the buildup of free radicals. So the next time you pile up food on your plate, make sure that you take into consideration what we have just said and give these home remedies for plantar fasciitis a go. Be sure to seek medical assistance if symptoms persist.

In this article


Join the Conversation