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Best home remedies and natural treatments for plantar fasciitis

This condition is also known as jogger’s heel. This is a common disorder which causes acute pain in the heel and the sole of your foot.

There was one study in which is said that heel pain is affecting more than half of Americans and plantar fasciitis is the most common cause of it.

What is plantar fasciitis?

Plantar fasciitis is caused by inflammation in the plantar fascia which is a thick band of connective tissue which runs along the bottom of the foot and connects the healed bones to the toes. Tearing and repetitive stretching can cause the plantar fasciitis to become inflamed or irritated.

Also, it is known that the tight calf muscles can contribute to the problem because they can limit your ability to flex your ankles. This condition can affect both males and females. It is very common in hikers and runners. Most commonly, plantar fasciitis is affecting men between the ages of 40 to 70. But the age is not the only risk factor for plantar fasciitis.

There are many risk factors that could lead to plantar fasciitis such as wearing shoes with poor arch support or soft soles, jobs that keep you on your feet for long hours, faulty foot mechanics and regularly indulging in activities which can put a lot of stress on your heels. The most common signs and symptoms of plantar fasciitis are stiffness in the heel after long periods of inactivity, acute pain after brief weight-bearing activities, difficulty walking or standing, pain in the foot arch, inflammation, and heel pain.

Symptoms of plantar fasciitis are often worse in the morning and after periods of sitting. Usually, it is affecting one foot, but also there are some cases which can affect both at times. Talk with your doctor before you start using some of the below-mentioned home remedies for plantar fasciitis. [1,2]

10 Home remedies for plantar fasciitis


This home remedy has pain-relieving and anti-inflammatory properties which can help to combat plantar fasciitis [3].

In one cup of water, you should add one tablespoon of grated ginger. Boil it for a few minutes, then turn off the heat and you should steep for ten minutes. Strain it and drink it while it is still hot.

You should drink two to three cups of this tea on a daily basis. Also, you can include ginger in your daily cooking. You can take ginger supplements but talk with your doctor before you do this.

Fish oil

It is rich in EPA (eicosapentaenoic acid) and Omega – 3 polyunsaturated fats which can help to reduce the inflammation and pain that are caused by plantar fasciitis. This natural cure can help to regulate the inflammatory process and it can decrease the intensity of muscle stiffness and pain.

There was one study in which it said that people should take up to three grams of fish oil, with at least 30% EPA/DHA, two times per day. Also, you can eat cold-water fish like salmon and tuna. You should consult a doctor before you take fish oil supplements, especially if you take diabetes or blood-thinning medications. [4]


It has a compound known as curcumin which is working as a potent painkiller and anti-inflammatory agent.

There was one study in 2007 in which was found that curcumin can reduce both chronic and acute inflammation [5].

To one cup of milk, you should add one teaspoon of turmeric powder. You should heat it over a low flame. You should add a little honey and drink it on a daily basis before you go to bed. Also, you can take curcumin supplements, 400 – 600 mg, two times per day. You need to talk with your doctor before you start the supplement regimen.

Natural cures for plantar fasciitis

Dietary changes

It is very important to consume a diet that is rich in anti-inflammatory foods because this can help to reduce inflammation and pain. They can promote the healing process and it can decrease inflammation.

Some of the best anti-inflammatory foods are:

  • sweet potatoes,
  • berries of all types,
  • almonds,
  • walnuts,
  • salmon,
  • tart cherries,
  • garlic, ginger,
  • and extra–virgin olive oil.

Also, you should consume foods that are rich in calcium, zinc, Vitamin A, and Vitamin C.

Also, you should eat foods that are rich in amino acids because they can help strengthen connective tissues. Also when you eat antioxidant foods, they can help to prevent the buildup of free radicals.

Epsom salt

Epsom salt is actually magnesium sulfate crystals which can help to soothe the plantar fascia and also it can give you relief from inflammation and pain. It can aid in healing the muscles and connective tissues.

In a small tub filled with warm water, you should put two to three tablespoons of Epsom salt. You should soak your foot in this water for ten to fifteen minutes, two times per day. Also, you can massage the affected area to alleviate the pressure. You should do this natural treatment a few times per week.

Cold compress

When you use a cold compress, then it can help to reduce inflammation and it can ease the pain that is caused by plantar fasciitis.

You should wrap a few ice cubes in a thin towel. Also, you can freeze a round plastic bottle filled with water. You should place it over the area of pain for a period of a few minutes. If you are using a frozen bottle, you should roll it over the aching area for about five minutes. You should repeat this natural treatment a few times per day or after activity. You should not rub the ice directly on the heel.

Foot massage

When you massage your foot, then it can give you relief from inflammation and pain which are caused by plantar fasciitis. Regular massaging can stimulate the blood flow in and around your affected area and also this can help to release the tension in the plantar fasciitis.

Using your fingers, you should gently massage the lower parts of your foot and heel with some warm sesame, coconut, or olive oil for ten minutes. You should do this natural treatment a couple of times per day, especially before you go to bed. Also, you can use an electric massager to reduce the pain in your heel which is caused by the plantar fasciitis. [6]

Stretching exercises

One of the best ways which can help to control the heel pain due to plantar fasciitis is stretching exercises that involve your feet and lower leg muscles.

This can help to reduce the inflammation in the calves and other leg muscles which means that you can move around comfortably. Before you get out of bed in the morning, you should stretch your toes, calf muscles, lower leg muscles, and feet. While you sit up in the bed, you should hold onto your flexed feet and you should gently pull them toward you for thirty seconds, release and repeat one or two more times. This can help to minimize the pain in the morning.

You should stand arm’s length from a wall and you should use your unaffected leg to slightly bend at the knee and the affected foot to be behind you. Slowly and gently, you should press your hips forward while you are keeping your both heels flat on the floor. You should hold this position for thirty seconds and then relax.

You should repeat this type of exercise in two sets of ten repetitions, several times per week. Also, you can roll a frozen water bottle or a golf ball under the arch of your foot and you should start from the front and work your way back. You should apply a little pressure. You should do this exercise for a couple of minutes, once per day. For more exercise, you should talk with your physical trainer or doctor. [6]

Cayenne pepper

It has capsaicin which is a natural pain reliever [7]. It can help to relieve the muscle stiffness which is due to plantar fasciitis.

You should add ½ teaspoon of cayenne pepper powder to ½ bucket of hot water. You should soak your feet in this mixture for ten minutes.

You should follow this home remedy a few times per day. Also, you can use over–the–counter creams which have capsaicin as their compound. You should rub a little bit of the cream on the bottom of your feet, a few times per day or as your doctor has said. You should not use capsaicin cream or cayenne pepper on broken or inflamed skin.

Apple cider vinegar

This is also a very effective home remedy for plantar fasciitis. It has medicinal properties which can help to reduce inflammation and pain.

You should add one tablespoon of raw and unfiltered apple cider vinegar and one teaspoon of raw honey to one glass of warm water. Drink this home remedy a couple of times per day.

Also there is another option and that is to mix two tablespoons of apple cider vinegar in a small tub filled with warm water. You should soak your feet in the tub for five to ten minutes, two times per day.


[1] Landorf KB. Plantar heel pain and plantar fasciitis. BMJ Clinical Evidence. 2015;2015:1111.

[2] Schwartz EN. Plantar fasciitis: A concise review. The Permanente Journal. 2014;18(1):e105-107.

[3] Mashhadi NS, Ghiasvand R, Askari G, et al. Anti-oxidative and anti-inflammatory effects of ginger in health and physical activity: Review of current evidence. International Journal of Preventive Medicine. 2013;4(Suppl1):S36-S42.

[4] Maroon JC, Bost JW. Omega-3 fatty acids (fish oil) as an anti-inflammatory: an alternative to nonsteroidal anti-inflammatory drugs for discogenic pain. Surgical Neurology. 2006;65(4):326-31.

[5] Davis JM, Murphy EA, Carmichael MD, et al. Curcumin effects on inflammation and performance recovery following eccentric exercise-induced muscle damage. American Journal of Physiology. 2007;292(6):R2168-R2173.

[6] Lee TL, Marx BL. Noninvasive, multimodality approach to treating plantar fasciitis: A case study. Journal of Acupuncture and Meridian Studies. 2018;11(4):162-164.

[7] Adams C. Cayenne reduces nerve pain and shingles pain. Naturopath. 2018. Retrieved from

Dr. Emil Sarsath (aka) Vijila, a licensed naturopathic doctor (BSMS) who always ensures his patients receive compassionate, and individualized care. He has extensive experience in primary care, digestive health, mental health, nervous system disorder and more.Area of Expertise – Naturopathic Medicine, Whole Foods-based Nutrition, Siddha, Panchakarma.She is always available through [email protected]


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