26 Natural Home Remedies For Plantar Fasciitis Pain

Pain is an enemy to our bodies. However, sometimes pain is a signal to us that the body is “glitch”. That helps us to pay attention and to prevent illness. Heel pain is a common disease. There are many causes of heel pain such as gout, rheumatism, osteoporosis, Achilles tendon inflammation or nerve compression. Plantar fasciitis is a disease that comes from under the heel and inside of the soles of the feet. This is a sign that we must pay attention to timely treatment, prevention and avoidance the situation that can get worse [1].

Are you worried about this disease? Does plantar fasciitis often make your life more difficult? Are you worried about how to prevent or treat plantar fasciitis? Don’t worry, the following article will help you. These measures are very simple and effective. They can be done right at your home. However, before that, let’s learn some basic information about this disease to get the best view on it and also help you determine the condition of your joint pain to have the most appropriate treatment.

What Is Plantar Fasciitis?

Under the sole of the foot, there are many layers of tendons bonding the small bones together. The next layer is the muscles, blood vessels and nerves that govern the activity of the foot. The outer layer, just below the thick skin, is a very special tendon called the “plantar fascia” or “plantar aponeurosis”. It is a large, flat tendon and shaped like 5 propellers. The propeller sticks to the heels bone called calcaneus, while five propellers stick to each of the toes. This tendon acts as a crooked back of the foot that bends like a bow. That allows us to walk gently and support the weight of the body. Plantar fasciitis is a painful inflammation of the plantar fascia. Plantar fasciitis occurs when the plantar fascia is overloaded or over-stressed. This makes little tearing in the fibers of the fibrous tissue, especially where the fibrous tissue connects to the heel bone[2].

What Are Common Causes Of Plantar Fasciitis?

Here are some common causes for plantar fasciitis:

In normal circumstances, the leg fascia (plantar fascia) acts as an absorbing shock absorber to support the architecture of the foot. If the pressure on the bow becomes too large, it can create small tears in the fascia. Repeatedly, this lesion can become irritated or inflammatory, causing chronic degeneration.

There are some other cases that lead to the plantar fasciitis disease:

  • Injuries due to over activity
  • Weight gain is too fast and sudden for a short time such as pregnant women (Pregnancy)
  • Body weight is too heavy because of overweight and obesity
  • While doing our daily work we stand too long and too much
  • Long-term diabetes
  • The flat foot creates pressure on the inside of the foot and ligaments (plantar fascia)
  • Wear shoes by incorrect way
  • Other problems may be associated with heel pain such as Inflammatory Arthritis, Reiters, Rheumatoid Arthritis, Gout, neurological disorders (Sciatica, Tarsal Tunnel Syndrome Stress fracture), and bone bruise due to injury and Heel bursitis.

What Are Symptoms Of Plantar Fasciitis?

Plantar fasciitis often causes pain like a knife stabbing the sole of the foot near the heel. The pain usually appears in the first steps when waking up. After the feet are started, the pain will decrease but may return after a long time or when standing up from a sitting posture.

At first, the pain decreased when walking or after warm-up, but then increased throughout the day as the activity increased. In more severe cases, patients complain of sore heels after prolonged sitting. Smoldering pain can be felt in the heel at the end of the day, especially after walking or standing.The pain site usually comes from the inner side of the heel and sometimes extends the inside of the fascia. We can explore the pain position if we use pressure from the thumb and press the pain directly below the heel.

Normally, this position is located just below the heel bone connected to the plantar fascia ligaments. Also in this position, if we have long-term heel pain, it will progress and deform to the case of heels. Heel spur is a disease in which we can use x-ray to diagnose and determine how long the disease has lasted. For example, a heel spike that we detect about 1-2 mm proves to us that the patient has had pain for 6 to 8 months, 0.5 cm can be 1 to 2 years or 1 cm, this patient has suffered chronic heel pain or more than 2 years.

In addition, stiffness in the foot and swelling in the heel, or numbness due to compression of the hepatic nerve compression.

Diverticulitis is more painful than ankle pain, and this is also a sign that the pain from the calcifications is often painful when you go to the heels.

Diagnosis And Complications

Diagnosis of plantar fasciitis is only based on a history of physical examination and physical examination usually sufficient.

Sometimes X-rays or MRI can be recommended to eliminate other problems, such as fractures and pain due to nerve compression. Sometimes X-rays show heel spur. Spine heel (or heel spur) is caused by calcium deposition which forms a small bony papilla on the underside of the heel bone. This process occurs over several months (> 6 months), due to the stretching of the muscles and ligaments in the leg, the weight of the leg, the repeated healing of the heel. Normally, the damaged plantar fascia will be healed through fibroblast activity for at least six weeks. If the injury persists beyond this time, the bone marrow is mobilized into the area and the end result is calcification of the bone.

Previously, heel spur was often attributed to pain in the heel and surgical removal. But, many patients with plantar fasciitis do not have heel spur, and many also have heel spur without heel pain. Today, it is thought that heel spur is not responsible for the plantar fasciitis. It is the result of this process. Therefore, it is no need for treatment or elimination [3].

Who Is At Risk Of Plantar Fasciitis?

Factors that may increase the risk of developing plantar fasciitis include:

  • Age: Aging decreases the flexibility of the plantar fascia and contributes to the risk of plantar fasciitis, most commonly in the age group of 40-60 years, and twice as much as the male counterpart.
  • Obesity: Excess weight creates pressure on the heel and causes plantar fasciitis.Some types of sports: Repeated motions exert pressure on the heel and adjacent tissues – such as long distance, dance, and aerobics. When running, the vertical gravitational impact on the foot may be 2-3 times the body weight.
  • Occupation: Factory workers, teachers, and pedestrians or standing on hard surfaces who often carry heavy loads.
  • Foot defects: Flat feet or arches of the feet are too high, or walking can increase the pressure on the heel.

When To See A Doctor?

In cases where you have a serious injury or degeneration … the plantar fascia is severely injured, you should see a doctor for a direct examination and counseling. If you have symptoms of plantar fasciitis, but the application of the methods we are discussing below does not work or whenever you feel too painful and yet the remedies do not help relieve the pain, you should see a doctor.

There, you have discovered some information about plantar fasciitis. To overcome this condition, many people come to see a doctor. However, if you want to prevent this disease, or your condition is not too severe, you can fully apply the home remedies we will mention below. With these home remedies for plantar fasciitis, you can do without too much cost. They are not time-consuming but very effective. It is time to find out what the best home remedies for plantar fasciitis are. Take a look at TrueRemedies.com!

Top 15 Natural Home Remedies For Plantar Fasciitis Pain

1. Home Remedies For Plantar Fasciitis – Ginger

home remedies for plantar fasciitis

The spicy taste of fresh ginger has a very strong antagonistic effect on the oxidation of tallow, compared to the antioxidants currently used. This ingredient of ginger after being absorbed by the body will also produce the effect of inhibiting the formation of fatty substances through oxidation in the body so ginger has the anti-aging effect, prolonged lifespan.

Ginger is anti-inflammatory and can be used to treat rheumatoid arthritis, osteoarthritis and other muscular disorders. Drink ginger tea, bagged, soak hands, feet in ginger water diluted every 15-20 minutes, can cure arthritis. This treatment has the effect of reducing the symptoms of pain, swelling is very clear. Chemical components in ginger help inhibit the biosynthesis of inflammatory prostaglandins.

Method 1: Ginger And Honey

To apply this method, please follow the steps below:

  • Take the ginger is prepared to shave off the shell and then washed with water.
  • Then, cut the ginger into small slices and put to the pot of water and boil.
  • When the pot of ginger water boiling, you put a small fire and let in about 20 minutes ginger to reduce the spicy.
  • Add 3 teaspoons of honey to the pot of ginger water and continue to boil for 5-7 minutes and then turn off the stove and let the honey ginger cool for a while.
  • After the ginger juice has cooled down, you put them in a glass jar and store it in the refrigerator (for multiple use).
  • Take a bag of tea mixed with boiling water, take a little honey made from honey ginger in the refrigerator and then put on the tea for 7-10 minutes soaked thoroughly. You can use it immediately.

You should drink ginger tea when it is hot. Let’s drink slowly and relax in the morning or in the evening to achieve the best health effects.

Method 2: Ginger Tea And White Sugar

To apply this method, please follow the steps below:

  • Remove the shell of ginger and wash with water and scrape them into fibers.
  • Take a small pot for a moderate amount of water and boil. Next you put ginger just scraped into a small glass.
  • Wait for the boiling and then pour into the prepared ginger cup and wait about 10 minutes.
  • After ginger dipping for a while in boiling water, add the white sugar and stir the sugar and ginger blend well.

Method 3: Ginger, Lemon And Honey

To apply this method, please follow the steps below:

  • Clean ginger and cut them into slices.
  • Put enough filtered water into a small pot, drop the cut slices in the ginger and then turn on the stove to simmer for about 10 minutes.
  • After 10 minutes, you turn off the stove and pour the ginger juice out of a glass.
  • Then squeeze ½ of the soup (filtered grain) and 1-2 tablespoons of honey (depending on your taste) into a glass of hot ginger juice.

Note that:

  • Do not eat a lot of ginger: Heat-rich ginger can cause dry mouth, thirst and heat in the body.
  • Do not use ginger for people with heatstroke: Hot ginger should be suitable for use for people who feel cold, welded, heat soldering after raining …
  • Fresh ginger is crushed easily to produce a powerful poison that can denature and hepatocellular necrolysis, leading to liver cancer, esophageal cancer.
  • When there is absolutely high fever, do not eat ginger because ginger has thermal properties, causing the body temperature of the patient high up and damage the blood vessels, even hemorrhage.
  • Ingredients of ginger include substances that primarily work on the gastrointestinal mucosa, intestines and colon, so it can irritate the lining of the stomach. If the weak stomach, it can be erode and ulcers.
  • Ginger stimulates the excretion of the liver cells causing these cells to necrotic in the stimulated state. Therefore, people with acute, chronic hepatitis and cirrhosis should not eat ginger.
  • Very hot ginger can break down weakened blood vessels, so people with a history of bleeding disorders such as nosebleeds, uterine bleeding or hemorrhoids should not eat ginger to avoid serious illness.
  • Although ginger is good for the treatment of pregnancy conditions such as nausea and vomiting, during the late pregnancy, you should limit ginger consumption because ginger hypertension is dangerous for pregnant women.
2. Turmeric

Turmeric’s main active ingredient is curcumin. Curcumin has been well studied. Based on Clinical Certifications CM technology has precious medical activities such as anti-inflammatory, anti-cancer cells. It helps protect the liver, kidneys and many parts of the body. Turmeric does not only help to restore health. For the sisters after birth, it helps cure gastric pain such as gastric ulcer, duodenum and chronic diseases such as cancer, cardiovascular, liver, gall bladder and even high blood fat… If you are injured outside the skin, it is possible to use fresh turmeric to cover the wound, helping the wound heal faster without leaving scar.

Method 1: Turmeric And Fresh Milk

To apply this method, please follow the steps below:

  • Mix 2 teaspoons of turmeric powder with 200ml of fresh milk
  • Using a spatula of turmeric starch and milk to drink daily in the morning and evening

If you want to lose weight, use fresh milk without sugar (or mixed with filtered water). Especially, when starch is mixed with milk, you will not feel bitter or pungent when you drink it. It is easy to drink and very tasty.

Method 2: Turmeric And Honey

To apply this method of home remedies for plantar fasciitis, take the steps below:

  • Mix 2 teaspoons of turmeric with 200ml of water and honey (the amount of honey depends on your sweet taste)
  • Use to drink in the morning, evening

Note that: you can cook with turmeric powder, add to a glass of smoothie, or turmeric tea.

3. Home Remedies For Plantar Fasciitis – Garlic

home remedies for plantar fasciitis

Garlic contains allicin natural antibiotics. Allicin natural antibiotics has the effect of destroying the disease virus. Garlic oil has many glucogenic lice, aliin, phytonoxitthat help to antiseptic, anti-inflammatory. Garlic is used for the treatment of inflammatory diseases of the skin, gastrointestinal and respiratory diseases with surprising effect. It is very safe in any form (whole milk, pork …). However, use only one or two garlic cloves daily will be good for your health. You can use fresh garlic or garlic powder to add to soup, meat, vegetables, salad, or even eaten raw.

To apply this remedy, please follow the steps below:

  • Peel garlic and slice garlic into small slices or pounded
  • Put in a bottle soaked with about 1 liter of white wine
  • Leave atcool room for 10 days and occasionally shake the wine bottle. Gradually, the wine will turn from white to turmeric and drinkable
  • Drink it twice a day in the morning and in the evening with a dose of about 40 drops (1 coffee muff)

Read more: Top 29 Natural Home Remedies For Knee Pain Relief

4. Eggplant Roots

This is another way of this list of home remedies for plantar fasciitis. This is a great oriental remedy.

To apply this remedy, please follow the steps below:

  • Wash and dry eggplant roots for 2-3 days
  • Then take a moderate amount of roots and boil for 20 minutes with small fire
  • Wait for the roots to warm
  • Soak your feet for about 1 hour. This can be done twice a day until you see the result
5. Tofu

Among home remedies for plantar fasciitis, tofu is one of the most effective. Hearing the use of tofu to cure the plantar fasciitis seems a bit ridiculous, but the following will make you so surprise as the miracle use of tofu.

The way to use it is very simple:

  • Boiling the tofu by the boiler to make it really hot and then pour it out a pot
  • Put your feet into the tofu to soak

It is possible to put the legs directly into the tofu to help the blood vessels under the feet of the feet. You should apply this remedy about 3-5 times a day until you see the result.

6. Home Remedies For Plantar Fasciitis – Cactus

home remedies for plantar fasciitis

This is another must-try home treatment in this list of home remedies for plantar fasciitis.The cactus trunk contains many chemical triterpenoids. They are taraxerol, taraxerone, friedelan-3a-ol, friedelan-3b-ol, epifriedelanol, citric, tartric and fumaric acid. Cactus gum contains euphorbol, euphol, b-amyrin andCycloartenol. The trunk of cactus has the dull, flush andantiseptic effect. Leaves of cactus have the effect of heat, sting and detoxification stagnation. Resin of cactus has the effect of lowering the water and anti-itch.

To apply this remedy, please follow the steps below:

  • Choose the type of cactus having thorns, remove all thorns and separate the cactus trunk into 2 pieces
  • Every night before you go to bed, use the cactus trunk to cover the pain. You can use gauze or cloth to fix the cactus in your leg
  • Leave it until the morning and then remove. Continue to do this remedy for a week, the pain of plantar fasciitis will be removed rapidly
7. Soybean Roots

One of the significant benefits of soybean roots for health is its anti-inflammatory properties. Soybean roots are an abundant source of anthocyanins. This substance is proven to help reduce pain and swelling for chronic diseases, including gout and joint pain.

To apply this remedy, please follow the steps below:

  • Prepare 500 gram of soybean root and put into a pot
  • Add water to this pot so that the roots of soybeans are submerged in water
  • Boil for 20 minutes then let the water warm
  • Soak feet daily in the evening before going to bed for 40 to 60 minutes.
8. Home Remedies For Plantar Fasciitis – Vinegar

Vinegar is very effective in eliminating and preventing the reproduction of bacteria. Foot ulcers may be caused by the accumulation of dead cells and friction with certain types of footwear. Meanwhile, vinegar containing acidity acts as a dead skin scrub and soothes the skin, thereby removing dead cells and softening the calluses on the legs.

In addition, when soaking the ingredients in the vinegar will be absorbed into the legs, help to increase moisture to the skin. Furthermore, regular foot refreshing reduces the appearance of calluses that help to reduce plantar fasciitis.

To apply this remedy, please follow the steps below:

  • Prepare 2 liters of vinegar
  • Heat up to the point that your feet can be immersed
  • Pour the basin and soak your feet for about 30 to 60 minutes (during immersion, if the vinegar cool, you need to make it warm again).

You should apply this remedy for a month to stop the pain. This is considered the most economical remedy, but its result is amazing.

9. Soak In Epsom Salts

home remedies for plantar fasciitis

Compounds of magnesium and sulfate in Epsom salts help remove toxins as well as heavy metals in skin cells, reducing inflammation, increased blood circulation and relieve muscle pain and joint pain. Once the magnesium is absorbed through the skin, the analgesic ions will released to help calm the muscles and nerves. In addition, sulfate also has the ability to eliminate harmful substances from the body.

Epsom salts have the potential to reduce inflammation, relieve itching, pain, and achiness. The skin cleansing by using Epsom salts is very good. It is worth mentioning in this list of home remedies for plantar fasciitis.

The way to use Epsom salts is very simple:

  • Add 3 tablespoons of Epsom salt to warm water and soak your feet for 20 minutes
  • Then massage your feet for 5 minutes
  • Dry your feet with a soft towel

This remedy helps relieve muscle pain, soften the skin and also disables any foot odor. Doctors recommend Epsom saline sores to relieve muscle pain caused by arthritis, diabetes and sports injuries. It helps to relax and detoxify the entire body, and relieve stress.

Note that:

Excessive use of Epsom saline foot bath can lead to dry and cracked feet. Use a pedicure spa only 2-3 times a week for a period of 30 minutes for an hour. People with dry skin should try to use less Epsom salts and massage with olive oil or moisturizer after soaking and drying their feet.

10. Home Remedies For Plantar Fasciitis – Ice

Soaking feet with cold water can enhance the function of the central nervous system, stimulate to excite the brain, thereby regulating the activity of the whole body organs. Therefore, it prevents with some debilitating disease, such as headache and insomnia. Soaking feet with cold water also enhances the function of the respiratory organs, prevents diseases such as cold sores, tonsillitis and bronchitis. This remedy helps enhance the adaptability of the body to the external environment, has the effect of expanding the veins of the limbs, slow down the aging process of the lower limb joint through stimulation with the grave.


  • You should soak your feet from under your ankles down with cold water 20 degrees Celsius for 10 minutes. During foot dipping with cold water, the temperature of the water must be slowly lowered
  • Normally, water can be lowered from 20 degrees Celsius to about 4 degrees Celsius. If the water is too cold, soaking time should be 5 minutes.

Apply this remedy for 15 minutes several times a day.

Note that: to make really effective treatment, you need to massage hands to warm up your feet and then conduct foot soak in cold water. After soaking your feet, rub your feet together immediately until your feet being pink and warm. If you do so, soaking feet with cold water will work better.

11. Fish Oil

Fish oil is rich in omega – 3 and eicosapentaenoic acid which helps relieve pain and stiffness. Research has shown that omega – 3 acts as a steroid or a drug used to treat arthritis pain.You should drink less than 3g per day. Using fish oil at a dose of 3g or more a day will make blood clotting difficult, reduce the epididymis and increase the risk of bleeding.

12. Home Remedies For Plantar Fasciitis – Rest

home remedies for plantar fasciitis

This sounds too simple in regard to home remedies for plantar fasciitis. Resting is very important for the treatment of fulminant hepatitis, especially for highly active individuals or those with work requiring standing. You should go to swimming and biking, instead of walking or jogging. Changing walking patterns to reduce pain from foot inflammation can also reduce the problems of the legs, knees, hips and spine.

13. Home Remedies For Plantar Fasciitis – Specific Techniques

Method 1: Foot Pads Support The Foot

Foot pads works like a shock absorbers. They make low heel.Do not go barefoot, especially on hard surfaces. Avoid wearing high heels because wearing high heels for a long time, the shorter legs. The pain that occurs when the stretch is short, such as when going to bed in the morning. Let’s choose the right shoes. Replace your shoes if it no longer support your feet. New shoes should be replaced after about 250-500 miles (400-800 km) to maintain optimal shoe padding. There should be several pairs of shoes to alternate daily.

Method 2: Brace Leg

Your doctor may recommend wearing braces that stretch your calves and the arch of your feet while you sleep. Holds the brace from the calf to the foot while sleeping (maintaining a 90 ° angle between the legs and feet) if leg cramps and Achilles tendons are prolonged overnight.

Method 3: Low-Dye Foot Taping

Low-dye foot taping is an option for the treatment of foot-and-heart pancreatitis. It helps to reduce pain faster. Foot taping is thought to create a backstroke that reduces the under-slippery joint while walking.

14. Weight Loss To Reduce The Pressure On The Heel

As you know that weight gain causes plantar fasciitis and make you feel pain. Therefore, the thing you need to do is losing weight to make your heel can recovered. This is one of basic home remedies for home remedies for plantar fasciitis.

Method 1: Drink A Lot Of Water

You won’t let yourself be thirsty by drinking lots of water. The feeling of thirst is very easy to confuse with hunger. Eating plenty of fruit will keep you from thirsty and full for a long time. Do not drink water only when you are thirsty. Drink constantly and regularly during the day to make the appetite decrease.

Method 2: Salad

Eating salad before every meal helps you not to eat too much at meal time. You should also keep in mind not to eat things like grated cheese, sauces or creams as they are high in fat.

Method 3: Gum

Keep your mouth busy by chewing gummy mint. This also helps you reduce appetite, so that you also do not think of food anymore.

Method 4: Sleep

Having enough sleep has a direct impact on weight loss, so this is also a great way to lose weight. Sleeping less will make you eat more and not be wise in choosing food. Get enough sleep to help you stay alert, have more energy to work effectively. In addition, exercise also helps you easy to have a good sleep. If you are used to sleeping less than practice deep breathing, reading or listening to soothing music to relax your mind [4] [5].

Method 5: Vegetable

Vegetables and fruits are nutritious, low in calories, long lasting, and good for the body. Do not use cream, cheese, butter with vegetables. Eating high fiber fruits is another way to lose weight, which will make you feel full longer because your body will digest fiber longer than other substances.

Method 6: Food

The protein contains very little calories. Foods such as eggs, lean meat, skinned poultry and low-fat dairy products are good options for meals. A light meal including yogurt, low-fat milk or boiled eggs will increase energy and give you a longer feeling of fullness.

15. Home Remedies For Plantar Fasciitis – Advocacy Therapy

If you are looking for good home remedies for plantar fasciitis, consider advocacy therapy. Here are some methods to use:

Method 1: Stretching Out

Stretching is a very important part of plantar fasciitis cure. That maximum traction is achieved by the combination of ankle and articulation. Randomized controlled trials have confirmed the effects of stretching versus other treatments. Stretching should be done in a sitting position with painful legs crossing the other leg.

The way to do is very simple:

  • One hand grabs the toes and pulls the muffs together while the other hand touches the balance of the leg to determine stretching, or it can also increase the tension by pulling the heel in the heel (figure)
  • Patients should hold the stretch for 10 seconds, repeat 10 times, and perform this exercise three times daily

You cannot do stretching exercises too often. The most important time to practice stretching is before going the first step in the morning and before standing for a long time.

Method 2: The Exercise Uses Foot Muscle

The patient stands on a towel, using the soles of the soles of the feet to pull the towel close together without too much toe.

In addition to following the instructions on the home remedies above, to help relieve symptoms of plantar fasciitis, patients should note that:

  • Do not go barefoot – even one step.
  • Wear shoes with Spenco sole, note that the heel height of the footwear should not exceed 3 inches so that the tendons and muscles are “relaxed”.
  • Wear orthotics when you wear shoe.
  • To reduce the pain in the morning, step straight out of bed with a soft pair of sandals in the house, or slip-on walkers with a softly absorbed inner padded cushion.
  • Stop strong sports activities during painful periods, prevent tendon from overloading and tearing.Soak your feet with warm water before bedtime only 5 minutes can help blood circulation feet and body comfort.
  • Massage the arch of the foot, rub the heel before going to bed and especially every morning before stepping out of bed.
  • Avoid activities you know will cause more pain as climbing stairs. Tuck your legs slowly and relax using the back of your stool. You also need to change a few more exercises to help the pain be resolved.
  • If the pain is severe, see your doctor for anti-inflammatory medications or painkillers.
  • Complete the stretch exercises every day until the pain goes down.

The above-mentioned natural home remedies are claimed to be able to reduce symptoms of plantar fasciitis. Although the home remedies is quite time consuming, slow-acting, their results are surprising. Choose some of them and alternate them in your treating to see how effective they are. If you have any contributing ideas about our article of “Top 26 natural home remedies for plantar fasciitis pain” introduced in Home Remedies Category, do not hesitate to drop your words below this post. We will answer as soon as we could.

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