Plantar Fasciitis Home Remedies

What is plantar fasciitis?

If you are looking for Plantar Fasciitis home remedies rather than medication or surgery here are a few techniques and products you can use to reduce the pain in your foot.

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Plantar Fasciitis is a common cause of pain in your heel and foot. It can be debilitating, especially if you spend a lot of your time on your feet for work. 

The thick band of tissue called the plantar fascia, which connects your heel bone to your toes becomes inflamed.

This is usually most noticeable by ‘stabbing pain’ from walking but can occur when standing for long periods.

Runners often suffer from Plantar fasciitis, as do people who are overweight or just spend long hours on their feet with ill-fitting shoes or shoes with little or no support,

Many nurses suffer from Plantar fasciitis as they can spend a whole 12 plus hour shift on their feet!

What causes inflammation of the Plantar fascia?

plantar fasciitis home remedies

Often the cause isn’t clear but the plantar fascia acts as a shock absorber, supporting the arch of the foot.

This can be over-stressed causing small tears, inflammation and therefore pain.

What Makes Plantar Fasciitis More Likely to Occur?

  • Age – Plantar Fasciitis is most common between the ages of 40 and 60.
  • Some types of exercise – Any exercise that places more than usual stress on the heels. These may include long-distance running, ballet dancing and aerobics. 
  • Flat Feet – Being flat-footed, affects weight distribution and added strain on the plantar fascia.
  • Overweight – any added weight carried affects and stressed all areas of the body both internally and externally. Obviously anyone overweight and standing for long periods may suffer from pain in their feet and added strain on the plantar fascia. 
  • Occupation – Anyone who spends a long time on their feet are more susceptible to straining the Plantar Fascia.

If Plantar Fasciitis is Not Treated?

If you have chronic foot pain and do not do anything about this you may find extra stress on your knees, hips and back.

Healing Home Remedies for Plantar Fasciitis

Rest – Once your work day is over try to put your feet up to relieve the strain and reduce swelling.

Plantar Fasciitis Exercise –

Diet –

Being overweight can contribute to foot pain of all kinds so losing weight is a great start to reducing that pain. 

Ice/heat –

Alternating heat and cold using a foot bath can be very effective and relaxing!

Footwear for Plantar Fasciitis –

One major change you can easily make is wearing supportive footwear. There are many footwear products on the market to relieve the strain on the structures of the foot.

Here are a few footwear products you could take a look at – 

Plantar Fasciitis Home Remedies

  • Pick Up small rocks or marbles with your toes – this helps to strengthen the structures of the foot – makes a great game if you try to pick up the marbles and place them in a cup or bowl.
  • Freeze a Golf Ball and Massage the sole of your foot – This is a very effective way to reduce pain in the plantar fascia. Sit on a chair and roll the golf ball with the bottom of your foot. Try to put as much pressure as you can whilst rolling the ball.
  • Covering Your Feet With Cabbage –  Cabbage has anthocyanin which is a pigment that helps reduce inflammation and therefore pain. Soften cabbage leaves, red ones are preferable. Warm them over a low heat source so the leaves won’t break as you put them to your heel. Fix the leaves to your foot with a bandage overnight, some people also use honey with the cabbage but this can be a bit messy!
  • Freeze water in a plastic bottle and roll under your foot – slowly roll the water bottle under your foot and lean forward to increase the pressure for 10-15 minutes for each foot or as long as you can cope with the ice cold bottle.
  • Soaking Your Feet in Apple Cider Vinegar Mix one cup of apple cider vinegar and 6 cups of warm water in a bowl. Soak your feet for 30 minutes.
  • Rub Mustard Oil on Your Feet – Warm a teaspoon worth of mustard oil  either in a microwave or place in a small bowl and stand that in some warm water. Massage the oil into the sole and heel of your feet using a circular motion.
  • Use Aloe Vera Topically or Internally – Aloe vera can be used in many ways both internally and externally. Massage the aloe into your skin as it contains mucopolysaccharides.

Homeopathic medicines for Plantar Fasciitis

These are some of the most common homeopathic medicines used for Plantar Fasciitis – 

  • Rhus tox
  • Ruta 
  • Calc flour 
  • Arnica
  • Calcarea carb 
  • Silicea 
  • Calcarea phos 

Massage Therapy – Plantar Fasciitis home remedies

Regular foot massages which incorporate stretching are very effective to relieve plantar Fasciitis. If you can’t afford a personal massage therapist or it’s just too inconvenient then you could try one of the following massage tools.

They each have their own benefits and drawbacks but they can be extremely useful to treat Plantar Fasciitis and many other conditions that cause foot pain.

Tools to treat Plantar Fasciitis

  • –    plantar fasciitis night splint
  • –    brace
  • –    foot roller
  • –    heel pads for plantar fasciitis
  • –    plantar fasciitis boot
  • –    foot massager for plantar fasciitis

For a selection of Plantar Fasciitis shoes, tools and appliances click here

There are many ways to treat your Plantar Fasciitis using home remedies however, if the condition continues or the pain increases you should consult with a medical professional for advice. 

For more information read this article on foot massagers for Plantar Fasciitis