Relieve Plantar Fasciitis Naturally - 17 Easy Tips

If you're suffering from plantar fasciitis, it’s possible to relieve heel pain naturally with effective remedies.
Discover simple and natural solutions to treat this common condition, improve your daily comfort, and promote quick healing.
Whether you're looking for natural treatments or practical tips, this guide will help you regain your well-being without resorting to medication.

What is plantar fasciitis and why does it happen?

Plantar fasciitis is a painful condition affecting the heel and arch of the foot.
It results from inflammation of the plantar fascia, a ligament that supports the foot's arch.
It can be caused by:

• Overuse (intense exercise or excess weight).
• Ill-fitting or worn-out shoes.
• Incorrect posture or lack of stretching.

What is the role of the plantar fascia?

The plantar fascia is a long connective tissue that stretches from the heel to the base of the toes, providing crucial support for the foot's arch.
It attaches to the heel bone, called the calcaneus, and extends to the heads of the metatarsals, while the Achilles tendon attaches to the back of the calcaneus.
Acting similarly to a violin string, the plantar fascia plays a vital role in stabilizing the foot's longitudinal arch.

What are the symptoms of plantar fasciitis?

Plantar fasciitis mainly manifests as:

• Sharp heel pain, often after resting.
• Tenderness near the heel and arch.
• Pain that worsens throughout the day.

Natural treatment for plantar fasciitis

• Heat therapy

Applying warm compresses to the affected area can help increase blood flow, relax muscles, and relieve pain associated with plantar fasciitis.
Heat therapy can be particularly beneficial before stretching exercises to improve flexibility and reduce stiffness.

• Ice application

Ice compresses are effective for reducing inflammation, swelling, and pain in the heel and arch.
Apply an ice pack to the affected area for 15 to 20 minutes several times a day to numb the area and provide relief, especially after physical activity.

• Magnesium supplementation

Magnesium is essential for muscle function and relaxation, and its deficiency can contribute to muscle cramps and tension, common in plantar fasciitis.
Magnesium supplementation helps relax muscles, reduce pain, and improve overall foot function.
A dose of 300 mg of chelated magnesium at bedtime is highly recommended (aff).

• Turmeric use

Turmeric contains curcumin, a compound known for its anti-inflammatory properties.
Consuming turmeric or using it topically in a paste can help relieve inflammation and pain associated with plantar fasciitis.
Adding turmeric to your diet or taking a supplement provides natural relief from symptoms.
Opt for a highly bioavailable curcumin supplement to benefit from all its effects (aff).

• Vitamin D intake

Vitamin D plays a crucial role in bone health and immune function.
A low level of this vitamin is linked to increased inflammation and musculoskeletal pain.
Taking a high dose of natural vitamin D at 10,000 IU or prolonged sun exposure will likely relieve any pain you experience, whether it's back pain or foot discomfort, within a few hours (aff).

Essential oil use

Lavender essential oil application

Lavender essential oil, known for its soothing properties, can be applied locally to relieve pain associated with plantar fasciitis.
Its anti-inflammatory and analgesic properties make it an excellent natural remedy for reducing inflammation in the affected area.

Simply dilute a few drops of lavender essential oil in a carrier oil, like coconut or olive oil, and gently massage the heel and arch.
Regular application provides real relief and promotes relaxation, improving the healing process.

Best shoes for plantar fasciitis

When purchasing shoes, prioritize those offering targeted support and good cushioning.
Firm arch support is essential to maintain the foot's natural curve and reduce stress on the plantar fascia.
This support also helps ensure proper alignment of the foot and ankle.

Choose shoes with generous cushioning in the heel and forefoot to absorb shocks and reduce pressure on the plantar fascia with each step.
Shoes with a midsole ensure even weight distribution, effectively complementing the cushioning and arch support.

When to replace your sports shoes?

It is crucial to replace your sports shoes regularly, as over time, cushioning and support degrade, potentially worsening plantar fasciitis.
Choose shoes suited for your activity: running, walking, or cross-training.
For example, running shoes provide reinforced cushioning to protect from repetitive shocks, while walking shoes prioritize stability.
For cross-training, choose a versatile, durable model.

Which orthotics to relieve plantar fasciitis?

Custom orthotics can offer additional support and improve foot alignment, which is crucial for relieving plantar fasciitis.
These orthotics help correct the position of the foot and ankle, reducing stress on the plantar fascia (aff).

In cases of excessive pronation, characterized by excessive rolling inward of the foot, common among those with plantar fasciitis, customized orthotics help control this movement and relieve pressure on the plantar fascia.
They promote even weight distribution and optimal arch support.

Which orthopedic insoles for plantar fasciitis?

Orthopedic insoles, whether custom-made or over-the-counter, provide essential support for relieving plantar fasciitis.
Custom insoles, created after a detailed foot evaluation, offer personalized arch support and better cushioning.
They help improve foot alignment and reduce tension.

Over-the-counter insoles are a more accessible option, suitable for different foot types (aff).
They also offer support and cushioning, relieving pressure on the plantar fascia and improving foot alignment in shoes.

Which night splint for plantar fasciitis?

Night splints play a key role in relieving plantar fasciitis by maintaining gentle stretching of the plantar fascia and Achilles tendon during sleep.
By positioning the foot in dorsiflexion – with toes raised and the foot bent upward toward the shin – they prevent excessive contraction of the plantar fascia and reduce pain upon waking.

These night splints also encourage tissue remodeling by promoting gradual stretching of the plantar fascia and Achilles tendon, improving flexibility and preventing plantar fasciitis recurrence (aff).

Stretching techniques for plantar fasciitis

Incorporating stretching techniques is essential for managing plantar fasciitis and improving foot flexibility and mobility.
Stretching helps relieve tension in the fascia and surrounding muscles, reducing pain and discomfort.
Here are two effective stretches to relieve your symptoms:

• Towel stretch

Using a towel to stretch the plantar fascia and calf muscles can help relieve stiffness.
Follow these steps for a towel stretch:

1. Sit on the floor with legs extended in front of you.
2. Wrap a towel around your feet, holding one end of the towel in each hand.
3. Gently pull the towel towards you, keeping the knee straight, until you feel a stretch in the bottom of your foot and calf.
4. Hold the stretch for 15 to 30 seconds, then release.
5. Repeat the stretch 2 to 3 times on each foot.

• Foot stretch

- Calf stretch

Stand facing a wall with your hands at shoulder height.
Take a step back and press your heel into the ground while keeping the back leg straight.
Lean slightly forward until you feel a stretch in your calf.
Hold for 15 to 30 seconds, then switch sides.

- Plantar fascia stretch

Sit on a chair and cross one foot over the opposite knee.
Using your hand, gently pull the toes of your foot back until you feel a stretch in the bottom of your foot.
Hold for 15 to 30 seconds, then switch sides.

Low-impact exercise for plantar fasciitis

Low-impact exercises are crucial because they help maintain cardiovascular health and improve overall well-being without putting excessive pressure on the feet. Here's how to create a low-impact exercise plan to manage plantar fasciitis:

• Walking is a low-impact activity that offers cardiovascular benefits and promotes circulation without stressing the feet.
  Consider 30 minutes of brisk walking every day of the week.
• Swimming is an excellent low-impact exercise that works the entire body while providing buoyant support for the joints.
  Try swimming laps or taking water aerobics classes to improve fitness and build muscle strength.
• Cycling is another low-impact exercise that can be gentle on the feet while providing effective cardiovascular training.
  Whether cycling outdoors or using a stationary bike, aim for at least 30 minutes of cycling several times a week.

Nutrition and hydration: Natural keys to relieving plantar fasciitis

Adopting a nutrient-rich diet and maintaining proper hydration are essential strategies for promoting foot health and reducing plantar fasciitis symptoms.

Incorporate anti-inflammatory foods such as fatty fish (rich in omega-3s), berries, leafy greens, turmeric, and ginger to help reduce inflammation and aid healing.
At the same time, limit inflammatory foods like refined sugars, trans fats, and processed foods that can exacerbate discomfort.

Adequate hydration plays a key role in regulating inflammation and ensuring proper muscle and tissue function.
Aim to drink at least 1.5 to 2 liters of water daily, supplementing your hydration with water-rich foods like cucumber and watermelon, and reduce dehydrating drinks such as coffee and alcohol.

Weight and plantar fasciitis

Overweight or obesity can significantly worsen plantar fasciitis, as excess weight places additional pressure on the plantar fascia, thus increasing the risk of inflammation and pain.
Every step amplifies this load, especially during prolonged activities like walking or standing.

Gradually reducing weight through a balanced diet and appropriate physical activity (such as swimming or cycling) can not only relieve symptoms but also prevent recurrences.

How long does it take to heal from plantar fasciitis?

The healing time depends on the severity of the condition and the consistency of care.
In general, pain decreases within a few weeks with prompt treatment and appropriate remedies.
For chronic cases, recovery can take several months.

Tips to accelerate healing:

• Rest: Reduce high-impact activities.
• Elevate your feet: Helps reduce swelling and improve circulation.
• Apply cold compresses: Reduce inflammation with ice for 15 to 20 minutes, several times a day.

Relieving plantar fasciitis with natural solutions

There are effective natural remedies to relieve plantar fasciitis and reduce heel pain.
By incorporating simple practices such as regular stretching, using essential oils, and applying anti-inflammatory plants, you can improve your daily comfort.

A natural approach, combined with an active and balanced lifestyle, plays a crucial role in managing this condition.
However, if the pain persists, it is recommended to consult a healthcare professional for appropriate follow-up.

Related: Blisters on Feet: 15 Ways to Treat Them Quickly

FAQ – Everything you need to know about plantar fasciitis

What triggers plantar fasciitis?

Plantar fasciitis is the result of overstretching of the fascia.
It can occur especially if you run on too hard surfaces or downhill, if you tend to run on the forefoot or apply a poor running technique.
Of course, wearing the wrong shoes for your activity is a major factor.

Plantar fasciitis how long does it take to heal?

The healing time for plantar fasciitis is highly variable.
It evolves between a few days if it is not neglected to 6 to 8 weeks if it becomes chronic.
Healing is accelerated by rapid treatment, a respected rest period, and appropriate dietary changes.

Which specialist to consult to treat plantar fasciitis?

The first instinct is to consult a podiatrist to assess your plantar fasciitis.
He can prescribe an X-ray, ultrasound, or MRI.
If an anomaly is detected, he will refer you to an orthopedic surgeon.
If he detects problems with tendons, muscles, joints, or ligaments, he will refer you to a rheumatologist, who is a specialist in the musculoskeletal system.

Plantar fasciitis and osteopathy

An osteopath can help you solve your plantar fasciitis problem.
He performs a complete clinical examination and determines the areas of the body that influence your foot.
Thus, he can detect a blockage at different levels (ankle, knee, hip, vertebra).
It can also tell you about poor posture that influences weight distribution on the feet and triggers fasciitis.