Top 7 Natural Plantar Fasciitis Remedies – Which Stretches Work Best?

a woman walks up the park steps in sports shoes

Take a second and imagine losing your heels. Apart from not being a pretty picture, it’s going to make life very difficult. As you are reading this, 50% of Americans are facing constant heel pain, and the most common reason is Plantar Fasciitis. And those who suffer from it know how difficult it makes simple things like walking.

Given the critical influence your heels have regarding balance, convenience, and functionality, it’s important to take care of them. So, if you are tired of wanting to amputate your heels because you suffer from Plantar Fasciitis, this might be a good article to read.

What is Plantar Fasciitis?

It’s always a good idea to understand your enemy better, and it definitely helps with preventative measures. So just to clarify what Plantar Fasciitis is, it speaks to the tissue at the bottom of your feet. More specifically, the tissue gets inflamed, which causes all the pain and discomfort.

The Plantar Fascia is the exact name for the tissue, and its purpose is to connect the bones of the toes with the heel bone. But given that people spend so much time on their feet, it’s understandable that this flexible tissue is going to feel the strain. The symptoms of Plantar Fasciitis typically include stiffness, pain, and a burning sensation underneath your feet.

Of course, there are over the counter medication you can try, or you can speak to your doctor about prescription meds. But if you are not keen on being medicated just to feel relief in your feet, there are some natural Plantar Fasciitis remedies you can try.

The Top 7 Natural Remedies:

To help you cope with this very common problem, here are the top 7 natural remedies as suggested by professionals, and people in general who deal with the same problem. Collectively, these remedies can make a big difference.

1. Control Your Weight

an apple with a tape measure around it

Even though exercising is not going to be one of the easiest activities, losing weight can be a long-term solution to the problem. For many individuals, it’s a simple matter of too much pressure on the heels. And too much pressure means your BMI (Body Mass Index) needs to come down. Because the less pressure you put on your heels, the less pain and discomfort you’ll feel.

Some suggestions for exercise that don’t put extra pressure on the heels involve swimming and cycling. They are both great for burning carbs and they don’t require too much pressure on the heels.

Additionally, take a good look at your diet. Just eating better can help you lose a significant amount of weight. But if weight isn’t the source of your problem, there are other things you can try.

2. Ice And Rest

Just like Plantar Fasciitis is a very common problem, cold compression is also a common solution. When a body part is inflamed, swollen, or sore, cold compression has a way of bringing instant relief.

As a temporary and immediate natural remedy, use ice (in a bag), wrapped up in a towel. Then hold the towel against your foot for about 15 or 20 minutes. Chances are you’ll need to do this several times throughout the day for consistent relief, but the effects really are immediate and the cold compression is very effective.

Additionally, you want to let your heel rest for a while. Because athletes and individuals who are intense trainers are more likely to suffer from the problem, and not giving your ligaments time to heal only makes the situation worse.

3. Try Different Foods

Not only should pay attention to your diet for losing weight. There are certain things you can eat that can also help to prevent and bring relief to Plantar Fasciitis.

Tumeric is a good example, given that it is well-known inflammatory and painkilling agent. It’s also considered as one of the best ways to fight the symptoms of Plantar Fasciitis, but it’s not the only one. You can also try ginger, cayenne pepper, and apple cider vinegar.

4. Make Adjustments To Your Shoes

a man bends over to adjust his running shoes

You might not realize it, but the shoes you were can be the reason why are having problems. For example, people with flat feet or very high arches can expect to run into the problem, in a manner of speaking. And before you grab another handful of painkillers, try to make some adjustments to your shoes.

A good example would be to add an insole/shoe insert, which can give you support where it is currently lacking. If you want to get very specific, you are at liberty to have them custom made. But you might want to try the more affordable over-the-counter option and see if it makes a difference. Alternatively, consider getting new shoes altogether.

5. Get A Deep Tissue Massage With A Soak

Nope, there’s nothing like getting a deep tissue massage to cure what ails, even with something as stubborn as Plantar Fasciitis. And the reason why people don’t realize how effective a deep tissue massage can be is based on the pain they feel before and afterward.

Yes, there will be a little pain, but it helps to circulate blood flow. Which means you’ll experience some relief over a couple of days instead of finding immediate relief.

You can add effectiveness to the massage by soaking your feet in lukewarm water with added Epsom salt for 15 minutes, twice a day. This is going to help the overall healing process.

6. Use A Splint

It is common for people to sleep with their feet pointing downward. This sees the plantar fascia and Achilles tendon in a relaxed position. But by using a splint, you’ll be sleeping with your foot at a 90-degree angle. This provides a consistent stretch throughout the night.

Plantar Fasciitis Stretching Exercises

Lastly, you really need to think about stretching exercises if you want to prevent Plantar Fasciitis from becoming a problem. That’s right, stretching prevents you from feeling the pain and discomfort because you are keeping your ankle, calf muscle, and tendon flexible.

But what type of stretches should you be doing exactly? More specifically, which stretches work the best?

From the stretches are about to read, all of them provide different advantages. Which is why using all of them supports you in your cause to stay Plantar Fasciitis free. And given that all people are different, and their problem sources differ, it is recommended stick with several techniques.

Here are some that are known to work:

a woman stretches near a river

1. The Towel Stretch

It’s very basic and all you need is a towel, which you hook around your toes. While keeping your knee straight, lightly pull on both ends of the towel and put pressure on your toes for 15 to 30 seconds. In other words, pull them towards you. Do this about 3 times for each foot.

2. The Wall Stretch

With your palms against the wall and your heels firmly on the ground (next to each other), lean against the wall and take a big step back. Remember, the heel of the leg that’s stepping back needs to be on the ground as well, so don’t overstep. However, you want to feel the tension at the back of your leg and the calf muscle. Keep the position for about 30 seconds before switching to the other foot. It’s recommended to do this stretch twice a day, and 3 times for every leg per exercise.

3. Chair Stretching

While sitting on a comfortable chair, take a round object (ball, water bottle) and roll it underneath your foot, back and forth. Do this with each foot for about 1 minute regularly to increase stability and balance.

Alternatively, you can simply put your heels together and firmly on the ground, while your toes point in opposite directions. Once you get into this position, lift your toes into the air while keeping your heels in place.

All these stretching exercises and those you are bound to come across will add some relief and support. So, instead of trying to figure out which ones are best, try to use as many as possible.

A Final Thought

To round things off, here are some suggestions on how you can help the situation via some lifestyle choices. And the first suggestion is to get off our feet a little bit. If you are an athlete then you don’t like hearing this, but you need to take the pressure off your heels if you are going to get rid of the pain and inflammation.

Secondly, once you get the pain and inflammation under control, make a slow return to becoming extremely active. Don’t jump the gun because you don’t feel the pain anymore, because it can always come back when you least expect it.

Lastly, invest in quality shoes. Even though it might be a little more pricey, are the cheaper alternatives really worth the discomfort you feel from Plantar Fasciitis? Probably not, and you’ll thank yourself later for making the switch.

Whatever you do, don’t let this common problem remain a common occurrence in your life. Instead, take charge and dig in your heels for a fight.