Burning Sensation in Feet – Top 15 Simple and Efficient Remedies

Natural Remedies for Burning Feet: Causes, B Vitamins and Relief

Written by Montoya Sigafoose, founder of Home Remedy Shop · Medically reviewed by Veronique Claes d’Erckenteel, D.C., chiropractor since 1991 · Last reviewed: 27 October 2026

Burning feet syndrome is most famously caused by a deficiency of B vitamins (B1, B5, B6, B12 and folate), but it’s almost always a secondary effect of something larger, like diabetes, alcohol, thyroid or kidney problems. So the best home treatment for burning feet is to tackle that underlying cause first, while taking B vitamins in addition. For quick relief, the most effective natural remedies for burning feet are simple: move your ankles and toes to bring new blood to your feet, soak them in cool (never icy) water or a warm Epsom salt foot bath for swelling, massage them, and wear loose shoes and breathable socks. See a doctor if the burning is new, keeps coming back or spreads up your legs.

A burning sensation in the feet can feel like heat, tingling, pins and needles or a stinging pain. It can come and go or be constant, and it’s often worse at night. In this guide you’ll find what causes burning feet, which B vitamin deficiencies are behind burning feet syndrome, the foot exercises that bring relief, and 12 natural remedies to calm the burning. For more foot care, see our guide to home remedies for calluses, or browse all our natural home remedies.

Table of Contents

• What Is Burning Feet Syndrome?
• Burning Feet Syndrome Caused by Deficiency of B Vitamins
• What Causes Burning Feet: The Larger Conditions Behind It
• Why Your Feet Burn When the Blood Comes Back
• Relief for Burning Feet: 5 Foot Exercises
• Burning Feet at Night
• 12 Natural Remedies for Burning Feet
• Home Treatment for Burning Feet: Tackle the Cause First
• Frequently Asked Questions

What Is Burning Feet Syndrome?

Burning feet syndrome (BFS) is a burning pain in the feet that has been described for almost two centuries. It’s common, especially in older people, and doctors see it often in general practice. It can appear on its own or as part of a wider set of symptoms, and the physical examination often shows very little, even when the burning is distressing (Makkar et al., 2003; full paper). Treatment depends on the cause, which is why finding the cause is so important.

The burning usually comes from irritated or damaged nerves (neuropathy), especially the thin nerve fibres that carry pain and temperature signals, or from a problem with blood flow to the feet.

Burning Feet Syndrome Caused by Deficiency of B Vitamins

The nerves in your feet are the longest in your body, and they need B vitamins to work and repair themselves. That’s why burning feet syndrome is so strongly linked to a deficiency of B vitamins:

• Vitamin B5 (pantothenic acid): the “classic” cause. Burning feet syndrome was first described in large numbers in malnourished prisoners of war, and it improved with pantothenic acid (Bibile et al., 1957). It’s also known as Grierson-Gopalan syndrome.
• Vitamin B12: deficiency damages the nerves and causes burning, tingling and numbness in the feet. It’s common in older adults, vegans and people with stomach or gut problems (Stabler, 2013).
• Vitamin B1 (thiamine): deficiency, often linked to alcohol or a poor diet, causes painful, burning feet.
• Vitamin B6 (pyridoxine): both too little and too much can cause nerve problems (Hadtstein et al., 2021).
• Folate (B9): works together with B12 for healthy nerves.

A simple blood test shows your B12, folate and often B1 and B6 levels. Ask for it if your feet burn regularly.

What Causes Burning Feet: The Larger Conditions Behind It

Burning feet syndrome is almost always a secondary effect of something larger. These are the conditions most often behind it (Makkar et al., 2003):

• Diabetes and prediabetes: the most common cause; high blood sugar damages the small nerves in the feet.
• Alcohol use: damages nerves directly and drains B vitamins (Chopra and Tiwari, 2012).
• Vitamin deficiencies: B1, B5, B6, B12, folate (see above).
• Underactive thyroid (hypothyroidism) (Duan et al., 2024).
• Chronic kidney disease: waste products build up and irritate the nerves (Yahyaoui et al., 2025).
• Small fibre neuropathy: damage to the thinnest nerve fibres, from many causes, including autoimmune disease.
• Tarsal tunnel syndrome: a pinched nerve on the inside of the ankle (Yoshida et al., 2025).
• Erythromelalgia: red, hot, burning feet in warm weather or after exercise.
• Infections: HIV, Lyme disease, and athlete’s foot on the skin (see essential oils for athlete’s foot).
• Inflamed blood vessels (vasculitis) and poor circulation in the legs.
• Fluid retention (edema) and high blood pressure.
• Some medicines and cancer treatments, heavy metals and toxins.
• Nerve injuries and conditions like Guillain-Barré syndrome (rare, urgent).

Why Your Feet Burn When the Blood Comes Back

A lot of people experience burning feet when they sit on them. The pressure squeezes the blood vessels and nerves, so there’s a lack of blood coming in. When you stand up and the blood comes back, it burns, tingles and prickles. That’s a normal phenomenon, and it passes within minutes.

The little tricks that help this phenomenon also offer some relief for burning feet syndrome. Generally, movement brings new blood to the area, which can offer relief.

Relief for Burning Feet: 5 Foot Exercises

Do these sitting or lying down, slowly, 10 times each. Repeat 2 to 3 times a day and whenever the burning starts.

• Ankle circles: turn your ankles in circles, then change the direction.
• Ankles up and down: point your feet down, then pull them up towards you.
• Ankles left and right: turn the soles of your feet inwards, then outwards.
• Foot flexes: flex your feet from down, and then flex them with your toes up, holding each position for 5 seconds.
• Toe curls: curl your toes slowly and straighten them again.

Burning Feet at Night

Burning feet at night is very common. At rest there are fewer distractions, your feet warm up under the covers, and lying still means less blood flow to the feet. What helps:

• Do the 5 foot exercises in bed before you sleep.
• A cool foot soak or a warm Epsom salt foot bath an hour before bed.
• A slow foot massage with a light oil.
• Keep your feet out from under the duvet, or use a thin cotton sheet.
• Sleep with your legs slightly raised on a pillow if your feet swell.
• Skip alcohol in the evening.

12 Natural Remedies for Burning Feet

These natural remedies ease the burning and support your nerves and circulation. Combine them with treating the underlying cause.

1. Foot exercises and movement

Movement brings new blood to the area, and that offers relief. It’s the quickest natural remedy for burning feet you have, and it costs nothing.

• Do the 5 ankle and toe exercises below 2 to 3 times a day, and every time the burning starts.
• Get up and walk around for a few minutes every hour if you sit a lot.
• Don’t sit on your feet or cross your legs for long periods.

What the research says: In people with nerve damage from diabetes, regular exercise programmes improved nerve symptoms, balance and quality of life (Kluding et al., 2017).

2. B vitamins, from food and supplements

Because a lack of B vitamins is one of the best-known causes of burning feet, topping them up is always step one alongside treating the underlying cause.

• B1: whole grains, legumes, sunflower seeds, pork.
• B5: mushrooms, avocado, eggs, sweet potato.
• B6: chickpeas, bananas, poultry, potatoes.
• B12: fish, eggs, meat, dairy; vegans and over-50s often need a supplement.
• Folate: leafy greens, lentils, asparagus.
• A B-complex supplement, ideally after a blood test, and with your doctor’s guidance.

What the research says: Clinical recommendations support the neurotropic B vitamins B1, B6 and B12 for peripheral nerve problems (Pinzon et al., 2023). Don’t overdo B6: long-term high doses can themselves damage nerves and cause burning and tingling (Hadtstein et al., 2021).

3. Epsom salt for burning feet

Epsom salt is magnesium sulfate, named after a bitter saline spring in Epsom, England. A warm Epsom salt foot bath can offer some relief from swelling (edema), and it relaxes tired, tense feet at the end of the day.

• Dissolve half a cup of Epsom salt in a foot bath of warm (not hot) water.
• Soak for 10 to 15 minutes, then dry well between your toes.
• Test the water with your elbow first: if you have diabetes or numb feet, you can burn yourself without feeling it.
• Skip it with open wounds or cracked skin.

What the research says: Warm foot baths improved sleep quality and comfort in recent trials (Aşut et al., 2025). How much magnesium is absorbed through the skin is still debated (Gröber et al., 2017).

4. Cool water, not ice

Most people with burning feet instinctively look for something cold. Cool water calms the burning quickly.

• Soak your feet in cool tap water for 5 to 10 minutes.
• Never use ice or ice water: it can damage the skin and makes the burning come back stronger.
• Dry your feet gently and put on breathable socks.

What the research says: In erythromelalgia, a condition that makes feet red, hot and burning, cooling helps, but soaking in ice water causes skin damage (Aldhalaan et al., 2026).

5. Foot massage

A massage brings fresh blood into your feet and soothes the nerves.

• Use a little oil or cream and firm, upward strokes from your toes to your ankles.
• Knead the soles with your thumbs for at least 10 minutes.
• Add 3 to 5 drops of lavender oil to a tablespoon of carrier oil for a calming evening massage.

For your evening foot massage

The oil I use to massage burning feet

A slow foot massage before bed brings fresh blood to your feet and calms the burning. A light carrier oil makes your hands glide, and you can add a few drops of lavender for a calming night or peppermint for a cooling feeling.

• Light, non-greasy and absorbs quickly
• Mix 1 tablespoon with 3 to 5 drops of lavender or peppermint oil
• Peppermint for adults only; never on broken skin
• Wash your hands and wear socks afterwards so you don’t slip

Get the carrier oil I use

Affiliate link: we may earn a small commission at no extra cost to you.

6. Walking and exercise

Daily walking keeps the blood moving to your feet and helps control blood sugar, the biggest cause of burning feet.

• 30 minutes of walking, cycling or swimming most days.
• Walk barefoot on soft surfaces like sand or grass when it’s safe.
• Check your feet for blisters afterwards if you have diabetes.

7. Ginger

Ginger warms and improves blood circulation, and it’s anti-inflammatory.

• Drink 2 to 3 cups of fresh ginger tea a day.
• Or mix 1 teaspoon of ginger juice with warm coconut or olive oil for a foot massage.

8. Turmeric

Curcumin, the active compound in turmeric, is a powerful antioxidant that can ease inflammation around the nerves.

• Cook with turmeric daily, with black pepper and a little oil.
• Or drink a turmeric latte with plant milk in the evening.
• Large amounts can thin the blood: careful with blood thinners or before surgery.

9. Lavender, peppermint or rosemary oil foot bath

Aromatic oils make a foot bath more soothing: lavender calms, peppermint cools, rosemary warms.

• Mix 3 to 5 drops of oil with a spoon of carrier oil or Epsom salt first, then add to the water.
• Soak for up to 15 minutes.
• Peppermint not for children under 2.

10. Elevate your legs and reduce swelling

When fluid builds up in your feet (edema), it presses on nerves and blood vessels.

• Lie down with your feet above your heart for 15 minutes, twice a day.
• Move your ankles while you do it.
• See our guide to swollen feet.

11. Proper shoes and socks

Tight shoes and synthetic socks trap heat and squeeze nerves.

• Shoes with room for your toes and cushioned insoles.
• Cotton, bamboo or wool socks; change them daily.
• No high heels for long periods.

12. Cut back on alcohol and sugar

Alcohol damages nerves directly and drains B vitamins, and high blood sugar damages the small nerves in your feet.

• Limit alcohol, or stop completely if you have burning feet.
• Cut sweets, sodas and white bread.
• Fill half your plate with vegetables.

What the research says: Alcohol harms nerves both directly and through the nutrient deficiencies it causes (Chopra and Tiwari, 2012).

Home Treatment for Burning Feet: Tackle the Cause First

Since burning feet syndrome is almost always a secondary effect of something larger, there’s really no debate: tackle those conditions first, while taking B vitamin supplements in addition.

• Get tested: blood sugar, B12, folate, thyroid, kidney function and, if needed, a nerve test.
• Treat the cause: balance your blood sugar, stop alcohol, support your thyroid and kidneys with your doctor.
• Add B vitamins: a B-complex, guided by your blood test.
• Use the home remedies above every day for relief: movement, soaks, massage and good shoes.
• Eat for your nerves: an alkaline, whole-food diet with plenty of vegetables, legumes, nuts and seeds; see our alkaline diet list.

Related foot guides: numbness in hands and feet, sore feet, plantar fasciitis relief, cracked heels and blisters on feet.

Frequently Asked Questions

Burning feet syndrome is caused by deficiency of which vitamin?

Mainly B vitamins: classically vitamin B5 (pantothenic acid), and also B12, B1, B6 and folate. A blood test shows which ones are low.

What are the best natural remedies for burning feet?

Ankle and toe exercises, cool water soaks, a warm Epsom salt foot bath, foot massage, daily walking, B vitamins, ginger and turmeric, good shoes and less alcohol and sugar.

What is the best home treatment for burning feet?

Treat the underlying cause first, add B vitamins, and use movement, soaks and massage for daily relief.

Why do my feet burn at night?

At rest your feet warm up under the covers, blood flow slows and you notice nerve pain more. Do foot exercises, soak your feet and keep them cool in bed.

What gives fast relief for burning feet?

Moving your ankles and toes, standing up and walking, and soaking your feet in cool (not icy) water for 5 to 10 minutes.

Does Epsom salt help burning feet?

A warm Epsom salt foot bath can offer some relief from swelling and relaxes your feet. Use warm, not hot, water and test it first if you have diabetes.

Why do my feet burn after sitting on them?

Sitting on your feet squeezes the blood vessels and nerves. When the blood comes back, it burns and tingles. It’s normal and passes within minutes.

Is burning feet serious?

It can be a sign of diabetes, a vitamin deficiency, thyroid or kidney problems. See a doctor if it keeps coming back or spreads.

Can too much vitamin B6 cause burning feet?

Yes. Long-term high doses of B6 can damage nerves. Take B vitamins guided by a blood test and your doctor.

Recommended

• Home Remedies for Calluses
• Numbness in Hands and Feet
• Home Remedies for Swollen Feet
• More natural home remedies

Some links on this page are affiliate links, marked as such. If you buy through them, we may earn a small commission at no extra cost to you. This article is for general information and does not replace a diagnosis from a qualified professional. Read our medical disclaimer or browse more natural remedies.

montoya sigafoose

See Full Bio