10 Best Home Remedies For Plantar Fasciitis (Heel Pain)

Plantar Fasciitis is a swelling forming on the base of the foot where the thick underlying tissue is inflamed; it can be very painful. However, there are several home remedies for Plantar Fasciitis that can help ease the discomfort.

Men and women in the age group of 40 to 60 are more susceptible to this condition. The condition is not only painful but also causes a lot of discomfort. Improper selection of footwear (shoes that don’t have the correct arch support), can also cause this condition.

Similarly, runners can get affected by Plantar Fasciitis due to adopting a wrong posture while running. Obese people and those suffering from muscular imbalance are also likely to contract this disorder. Walking becomes an ordeal for people affected by Plantar Fasciitis. Natural cures that are available to treat this disorder can help get relief from the pain, and “put you back on your feet” again.

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Causes of Plantar Fasciitis

• Activities like long-distance running, ballet dancing etc
• Adopting a wrong pattern of walking, being flat-footed by birth
• Obesity – Excess weight puts a strain on the leg muscles
• Nature of job (where you have to stand for long hours)

Symptoms of Plantar Fasciitis

• Severe pain and stiffness at the bottom of the heel
• Pain in the bottom mid foot area
• Pain commences soon after waking and taking a few steps
• Inflammation in the foot arch, causing pain as well

10 Best Home Remedies For Plantar Fasciitis

People affected by Plantar Fasciitis have difficulty in moving around due to the intense pain it causes. However, there are several effective home remedies, and the best 10 are:

10. Epsom Salt Soak

Procedure:

• Take one cup of Epsom Salt. Fill a small tub with warm water.
• Mix the Epsom Salt. Soak your feet for 15 to 20 minutes.
• Continue process once daily for a week.

How does this work?

Epson Salt is a naturally occurring mineral that is abundantly found in the natural springs found in a village called Epsom (which gave it the name) in Surrey County in UK. Epsom salt is rich in magnesium sulfate which offers relief from all sorts of body aches and pains.

Epsom salt soak helps soothe the plantar fascia (under the foot) and gives instant relief from the intense pain. It serves as a great anti-inflammatory agent and helps contain the swelling. It also acts on the muscles and connecting tissues in the leg and offers relief. Epsom salt soak is one of the best home remedies for plantar fasciitis.

The Remedy is not Good if:

There is no reason why this remedy should not be good. However, if the pain and swelling are severe, consult your physician.

9. Foot Massage

Procedure:

• Take two teaspoons of coconut oil, olive oil or sesame oil.
• Apply it on the heel and other areas of the feet.
• Gently massage the heel and bottom parts of the feet for 10 minutes.
• Repeat process for as long as required.

How does this work?

Massaging has a soothing effect on the painful muscles and tissues. The term massage itself denotes deep relaxation and relief from intense stress. Massaging acts on the activity of certain genes and helps reduce the inflammation in the adjoining muscles and tissues.

Massage actually sets off continuous molecular responses in the muscles and helps reverse the discomfort by dampening the activity of proteins that are inflammatory cytokines. Thus best foot soaker is one of the best home remedies for plantar fasciitis pain.

The Remedy is not Good if:

There is no reason why this remedy should not be good. However, if the pain and swelling are severe, consult your physician.

8. Stretching Exercises

Procedure:

• Set up a routine of stretching exercises to be done daily.
• Stretch the muscles in the lower leg and calf muscles as well.
• Wiggle your toes as many times as possible.
• Move both legs in rotating motions, both clockwise and anticlockwise.

How does this work?

Stretching the leg muscles even before getting out of your bed every morning helps in getting relief from chronic pain. Stretching the calf muscles, rotating the legs in clockwise and anticlockwise movements helps stretch the muscles and gives relief from pain and helps in reducing the swelling in the lower legs.

Placing your heel on a golf ball or a bottle of frozen ice and moving it around helps gain relief from the pain. Stretching exercises are one of the best home remedies for plantar fasciitis.

The Remedy is not Good if:

There is no reason why this remedy should not be good. However, if the pain and swelling are severe, consult your physician

7. Ice Pack

Procedure:

• Take a handful of ice cubes from your fridge
• Bundle the ice cubes in a small polythene bag
• Place the ice pack against the painful areas
• Repeat the process as many times as required until pain subsides.

How does this work?

Applying an ice pack offers instant relief from the pain caused by plantar fasciitis. The cold compress reduces the temperature in the skin surrounding the affected muscles & tissues and causes a temporary numbness.

Moreover, the cold compress can also prevent the stiffening of the affected muscles and help relax them. Thus, an ice pack is a great home remedy for plantar fasciitis. The ice pack can be applied at any time of the day or night depending on the pain and it will not have any side effects whatsoever.

The Remedy is not Good if:

There is no reason why this remedy should not be good. However, if the pain and swelling are severe, consult your physician.

6. Turmeric

Procedure:

• Boil a glass of cow’s milk in a bowl. Add a teaspoon of organic Turmeric Powder.
• Allow it to cool a bit and add a teaspoon of pure honey.
• Drink the Turmeric milk before bedtime.
• Repeat the process for as long as required.

How does this work?

Turmeric is an excellent medicinal spice that has great anti-inflammatory and antibacterial properties. Ginger is also a great anti-inflammatory agent that helps reduce the swelling and also helps in easing the pain.

The curcumin content in Turmeric gives it healing properties that help keep the pain caused by plantar fasciitis in control. Moreover, consuming Turmeric internally is good for the immune system as well and protects the body against various infections. Hence, Turmeric is one of the best home remedies for plantar fasciitis.

The Remedy is not Good if:

There is no reason why this remedy should not be good. However, if the pain and swelling are severe, consult your physician.

5. Ginger Tea

Procedure:

• Take one finger of fresh ginger. Wash, peel and chop to fine pieces.
• Boil a glass of water in a small bowl. Add the chopped ginger and allow it to steep for 10 minutes. Strain and add a teaspoon of honey and drink while it is warm.
• Repeat the process for a week to 10 days.

How does this work?

Ginger is a wonder herb that is loaded with medicinal benefits. Apart from being an excellent antibiotic, it is also a very good anti-inflammatory agent. It helps reduce the inflammation and gives relief from the pain caused by plantar fasciitis.

Moreover, ginger is an excellent digestive agent and helps keep the gastrointestinal tract free of infections. Hence, adding ginger to your daily cooking is very good for general health as well. Ginger is one of the best home remedies for plantar fasciitis.

The Remedy is not Good if:

There is no reason why this remedy should not be good. However, if the pain and swelling are severe, consult your physician.

4. Cayenne Pepper Ointment

Procedure:

• Take two teaspoons of Cayenne Pepper powder, a cup of virgin olive oil. and half a cup of grated beeswax. Heat the virgin oil in a bowl and add the beeswax and cayenne pepper.
• Stir until the beeswax melts. Chill the mixture and store in an airtight bottle.
• Apply it on the hurting region whenever needed.

How does this work?

This is a do-it-yourself ointment of cayenne pepper that can be applied on the painful areas. When this DIY cayenne pepper ointment is applied on the skin it inhibits the substance P which performs the function of transmitting the pain signals to the brain.

Cayenne pepper powder is very hot by nature and should be applied only on the affected portions that are painful. Cayenne Pepper Powder ointment is one of the best home remedies for plantar fasciitis pain.

3. Apple Cider Vinegar

Procedure:

• Mix a teaspoon of undiluted Apple Cider Vinegar (ACV) in a cup of warm water.
• Add a teaspoon of pure, organic honey. Drink the mixture twice daily for a month.
• Continue the process if required. Alternatively, add 3 teaspoons of ACV to some warm water.
• Soak in the ACV mixed water for 10 to 15 minutes.

How does this work?

Apple Cider Vinegar comprises important minerals like calcium, magnesium, phosphorous, and potassium. All these chemicals work independently and help relieve the pain caused by plantar fasciitis.

Additionally, apple cider vinegar is a known antioxidant and is a great anti-inflammatory agent as well. Hence it helps contain the swelling and offers instant relief from the pain. Apple cider vinegar is one of the best home remedies for plantar fasciitis.

The Remedy is not Good if:

There is no reason why this remedy should not be good. However, if the pain and swelling are severe, consult your physician.

2. Cod Liver Oil

Procedure:

• Take two teaspoons of cod liver oil.
• Mix it in a glass of warm water.
• Drink before bedtime daily.
• Continue the process for as long as required.

How does this work?

Cod liver oil and some other fish oils are rich in eicosapentaenoic acid (EPA) as well as Omega-3 fatty acids. These help in keeping the pain and inflammation under control. Fish oil is good for regulating the inflammatory process and reduces the muscle stiffness caused by inflammation.

Consuming cod liver oil regularly also helps in boosting the immune systems and helps fight the onslaught of various diseases. Hence, cod liver oil is one of the best home remedies for plantar fasciitis.

The Remedy is not Good if:

There is no reason why this remedy should not be good. However, if the pain and swelling are severe, consult your physician.

1. Change in the Diet

Procedure:

• It is said that ‘we are what we eat’. So, consume foods rich in anti-inflammatory properties.
• Use extra virgin olive oil as a cooking medium.
• Include natural foods like ginger, garlic, walnuts and almonds in your diet.

How does this work?

Diet plays a major role in our well-being. We need to eat foods that are rich in anti-inflammatory properties so that disorders like plantar fasciitis don’t plague us. Including Vitamin C and A rich foods along with foods rich in zinc and calcium are useful in containing such disorders.

To prevent the building up of free radicals, it is important to consume foods that have natural anti-inflammatory properties in them. A carefully planned diet will certainly be one of the best home remedies for plantar fasciitis.

The Remedy is not Good if:

There is no reason why this remedy should not be good. However, consult a qualified dietician while planning your diet, lest you end up consuming more of one particular type of food.

Additional Tips:

• Avoid wearing high-heeled footwear, if you do, don’t walk long distances, and keep it between the car and carpet.
• Try using lightweight arch support pads on your feet to get pain relief.
• Don’t remain standing for long hours continuously.
• Avoid using heating pads and don’t give hot fomentation as it can aggravate the pain in the feet.
• Try to keep your weight under control and well within the body mass index (BMI) levels.