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Top 15 Home Remedies for Plantar Fasciitis Relief

The throbbing pain of plantar fasciitis can bring even the toughest to their knees. Before reaching for pharmaceutical solutions to ease the pain, consider these top 15 home remedies for plantar fasciitis relief. First, what causes plantar fasciitis?

Plantar fasciitis is an inflammatory disorder of “fascia” tissue of the foot. Fascia tissue helps support the arch of the foot to bear the weight of the body and act as a shock absorber. Plantar fascias connect the heel bones to the toes with and are thick and elastic. Tiny, micro-tears in the heel fascia due to injury, overuse or too much weight lead to inflammation and swelling in the plantar fascia tissue. As the body attempts to heal these micro-tears, the heel pad increases in thickness, has reduced flexibility and the normal shock absorption and range of motion are decreased.

Our top 15 home remedies for plantar fasciitis relief include 5 lifestyle changes and 10 remedies to help you get back on your feet, but they are not all inclusive. It may be necessary to consult your health care provider in severe cases to get additional help.

Top 15 Home Remedies for Plantar Fasciitis Relief

Altering Activities and Resting

Since a contributing factor to plantar fasciitis is overtraining or running on to hard of surface, altering your activities and resting your feet from certain activities can help bring plantar fasciitis relief.

What to do:

  • Run on softer surfaces like grass or a running track.
  • Do cross training that doesn’t require a great deal of heavy pounding on your feet, like cycling, elliptical machines and swimming.
  • When pain is severe, don’t push it; rest it.

How it works:
Giving the muscles in your feet enough time to recover can significantly decrease your risk of obtaining this injury and/or decrease the pain.

girl resting her feet on couch

Supportive Footwear

Plantar fasciitis relief can come from giving your feet enough support, especially in the arch of your foot.

What to do:

  • Depending on how they wear, it is recommended that you change your shoes after every 350 to 500 miles of use
  • Proper support for your foot, especially if you have flat feet, is essential.
  • When it comes to purchasing footwear for athletes or people who spend a lot of time on their feet, consult with a professional.
  • Consider having a custom orthotic made to give your feet the support they need.

How it works:
Giving support to your arch decreases both the risk and severity of getting plantar fasciitis.

Night Splinting

Night splinting can also bring plantar fasciitis relief.

What to do:

  • There are several different types of night splints that you can purchase.
  • Make your own night splints.
  • Wear your night splints to bed regularly until your condition improves.

How it works:
Night splinting helps to stretch your Achilles tendon and reduces the stiffness while you sleep.

Stretching Exercises

Stretching exercises that include your feet and lower leg muscles can help reduce your pain.

What to do:

  • In the morning, before getting out of bed, sit up in bed, grasp the balls of your feet and pull them gently toward you for a 30 second count. Release and repeat a couple of times before beginning your day.
  • Stand in front of a wall at arm’s length. Place your unaffected leg slightly in front and bend the knee. Place the affected foot behind you. Push your hips forward slowly while keeping both feet flat on the floor. Hold for a 30 second count, release and repeat several times daily.

How it works:
Stretching reduces stiffness, decreases inflammation and encourages circulation, which will help bring plantar fasciitis relief.

Anti-inflammatory Diet

Since inflammation is a major contributor to the pain of plantar fasciitis, an anti-inflammatory diet can do wonders for gaining plantar fasciitis relief.

What to do:

  • Cut out inflammatory foods like: processed sugar, saturated fats, trans-fats, refined carbohydrates, monosodium glutamate (MSG), diet sodas and alcohol.
  • Increase your consumption of: green, leafy vegetables, celery, beets, broccoli, blueberries, pineapple, salmon, bone broth, walnuts, and coconut oil.

How it works:
By altering your diet toward anti-inflammatory foods, you avoid some of the pain and stiffness and encourage healing.

Cold Compress

One method of reducing inflammation and obtaining plantar fasciitis relief is to use a cold compress.

What to do:

  • Place several ice cubes in a hand towel.
  • Place the towel on the affected area for 15 to 20 minutes.
  • Repeat several times daily, especially after activity or a long period of standing.

How it works:
Ice is well known for reducing inflammation.

Foot Massage

You might also find plantar fasciitis relief from a foot massage.

What to do:

  • Give yourself or have someone else massage the lower part of your foot near your heel with warm olive, coconut or sesame oil for about 10 minutes a couple of times daily.
  • You can also use an electronic massager if you have access to one.

How it works:
Massage increases circulation to the area which helps reduce inflammation and promote healing.

apple cider vinegar next to apples on table

Apple Cider Vinegar

Apple cider vinegar is another effective home remedy for plantar fasciitis relief.

What to do:

  • Mix 2 Tbsp of raw, unfiltered, apple cider vinegar in a foot tub filled with warm water. Allow your feet to soak in the solution for 10 to 15 minutes 2 or 3 times per day.
  • In a glass of warm water, you can mix 1 tsp of apple cider vinegar and 1 tsp of honey. Drink this twice a day.

How it works:
The anti-inflammatory properties of apple cider vinegar are especially potent and should be added into your regular dietary routine.

Cayenne Pepper

To relieve the stiffness caused by plantar fasciitis, consider cayenne pepper.

What to do:

  • You can purchase over-the-counter creams that contain capsaicin and use it as an analgesic rub.
  • Or create a foot soak with warm water and ½ tsp of powdered cayenne pepper to every gallon of water. A 10 minute soak a few times a day will help relieve the pain.

How it works:
Capsaicin is the active ingredient in cayenne pepper, it is well known for helping to relieve pain.

Omega-3 Fatty Acid

Consuming krill oil is another method of gaining plantar fasciitis relief.

What to do:

  • You can take up to 3 grams of krill oil twice daily in capsule form.
  • Consuming cold water fish like halibut, mackerel, salmon and herring.

How it works:
Omega-3 fatty acids decrease the intensity of your pain, decrease muscle stiffness and also help control the inflammatory process.

Essential Oil Mix

Essential oils can also help reduce inflammation and decrease the effects of plantar fasciitis.

What to do:

Create massage oil using the following ingredients:

  • 10 drops frankincense oil;
  • 10 drops white fir oil;
  • 5 drops lemongrass oil;
  • 5 drops peppermint oil;
  • ¼ cup of coconut oil.

Use this as your warm oil for your foot massage a couple of times per day.

How it works:
This mixture of essential oils helps to relieve stiffness and inflammation, as well as promoting heeling to the affected area.

Epsom Salt

Soaking your feet in Epsom salt can also bring about plantar fasciitis relief.

What to do:

  • In a 1 gallon foot tub add 2 tsp of Epsom salt.
  • Soak your feet in the solution for 15 to 20 minutes.
  • After your soak, pat your feet dry with a towel and apply essential oil.
  • You can repeat this several times a day.

How it works:
The high magnesium content of Epsom salt is what helps it reduce the pain, stiffness and inflammation of your condition.

Black Pepper and Eucalyptus Oil

Here is another mixture to aid in plantar fasciitis relief. It combines eucalyptus essential oil with a common item found in nearly every household; black pepper.

What to do:

  • Mix ½ tsp of finely ground black pepper with 10 drops of eucalyptus oil in a Tbsp of coconut or olive oil.
  • Massage the oil into the affected area 2 or 3 times daily.

How it works:
Black pepper is an anti-spasmotic and anti-arthritic, which helps reduce pain, swelling and stiffness. Its effect is multiplied with eucalyptus oil, which has similar properties.

Ginger

Another readily available home remedy for plantar fasciitis relief comes from ginger.

What to do:

  • Besides including ginger in your daily diet, you can also drink it as a tea.
  • Boil a cup of water for 10 minutes with 1 Tbsp of grated ginger added in. Mix 1 tablespoon of grated ginger in 1 cup of water. Let it steep another 10 minutes. Strain into a cup and drink it 2 or 3 times a day.

How it works:
Ginger is another very well known anti-inflammatory herb.

Turmeric

You really can’t beat the anti-inflammatory properties of ginger’s cousin turmeric for getting plantar fasciitis relief.

What to do:

  • Break open a couple of vitamin E capsules or some coconut oil and mix them into a paste along with a little bit of honey and water.
  • Apply the turmeric paste to the affected area.
  • Consuming turmeric capsules at a dosage of 400 mg to 600 mg twice daily can also help.

How it works:
Turmeric contains curcumin, which is a natural pain reliever and anti-inflammatory agent with none of the damaging side-effects of prescription and over-the-counter pain relievers.

black pepper in a jar

Conclusion

The pain of plantar fasciitis might be enough to bring you to your knees. The good news is that plantar fasciitis relief can be gained through these 15 home remedies and lifestyle changes. All you have to do is try out one or more of them today and you’ll be back to your normal daily activities and pain free in no time.

Images taken from depositphotos.com.

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