8 Natural Treatments for Plantar Fasciitis

The pain caused by plantar fasciitis is usually unbearable. It almost feels like you’re walking on a pile of needles.

A study conducted by the National Center for Complementary and Integrative Health concluded that 25% of individuals suffering from this condition experienced severe pain.

The study also discovered that more than 61% of plantar fasciitis patients experienced pain daily.

But did you know that you can easily find treatment for plantar fasciitis from everyday household items around you? Yes, that’s true!

Unless necessary, you don’t need expensive surgeries or injections – natural treatment is right next to you!

Here’s all you need to do!

1. Practice the RICE Method

RICE stands for Rest, Ice, Compression, and Elevation. While these steps may seem pretty self-explanatory, the procedures vary from one condition to another. Here’s how to practice the RICE method as a natural treatment.


Giving your foot some good rest helps ease the pressure exerted by excess weight. For best results, take some time off from work and other physical activities, and then rest on a couch or bed. Avoid moving around unless when necessary.


Use an icepack to reduce pain and swelling. Apply ice three times a day or more for about 10 to 20 minutes for this to work. If you don’t have an ice pack, you can place a clean towel on the affected area and then place the ice on the towel. Avoid placing the ice directly onto the affected area.


Compression involves wrapping the sore area with an elastic bandage to reduce swelling. However, it’s important to ensure that the wrapping isn’t too tight.


Sit on a couch or bed, and then elevate the sore foot while applying ice.

2. Wear The Right Shoes

Did you know that you can actually maintain a high sense of style at work while protecting your feet with work-specific shoes?

Work shoes come in different shapes and sizes, depending on the specific occupation. For example, men’s workboots for construction workers come with tougher soles to protect the feet from sharp objects and other dangerous materials.

Click here to learn more about different work boots for men based on health issues, price, career, type, among other factors.

3. Wear Orthotics

Foot doctors recommend wearing orthotics for even distribution of weight on the bottom of your feet. This option works best for individuals who suffer from plantar fasciitis due to high arches.

This kind of foot pain can also derive from wearing the wrong socks and insoles while at work. For example, some occupations require long hours of standing or walking, leading to foot pain, especially at the end of the day.

For this reason, it’s always a great idea to invest in special socks and insoles to protect your heels from excess pressure when moving around.

You can learn more about the best work socks and insoles for men here.

4. Apply Lavender Oil

Researchers have discovered that lavender oil has anti-inflammatory properties, making it a suitable natural treatment for plantar fasciitis. For best results, rub the oil at the bottom of your feet twice a day for around 10 to 20 minutes. You can also add a few drops into a warm foot bath.

5. Practice Weight Management

This kind of foot pain is pretty common among overweight individuals due to the extra pressure exerted on their plantar fascia.

According to the study quoted earlier in this article, Body Mass Index was strongly associated with plantar fasciitis. The study concluded that individuals with a BMI of 30 and above were five times more likely to suffer from this condition. On the other hand, individuals with a BMI of 25 or less were at a lower risk of developing this foot problem.

Therefore, talking to a dietician, fitness instructor, or even both can help you develop a realistic plan to achieve a healthier weight.

6. Thumb Massages

Gently massage your heels using your thumbs twice a day. This is also where lavender oil comes in handy to make the massage smoother.

Alternatively, you can even use a tennis or golf ball to massage your arches. For best results, place the ball on a flat surface, step on it and then move your foot back and forth to roll the ball.

7. Take Over-The-Counter Medications

Some cases of plantar fasciitis can be easily treated by taking OTC medication such as nonsteroidal anti-inflammatory drugs. These drugs include the likes of Ibuprofen or Naproxen.

8. Stretch Your Calf Muscles

You can stretch your calf muscles in different ways, but here’s the most common:

  • Stand on a step.
  • Position the ball of your foot on the edge of the step, raising your heel off the step.
  • Lower your heel down slowly, carrying the weight through the leg.
  • Hold onto something if you struggle with balance.
  • Maintain this position for at least 30 seconds.
  • Switch legs and repeat this procedure three times.

When Should You See a Foot Doctor?

While you can naturally treat plantar fasciitis at home, it’s always advisable to consult a doctor if the pain lasts more than a few days.

This is because the constant pain could be a sign of an underlying condition requiring the intervention of a foot doctor. The doctor may recommend surgery, injection, lifestyle changes, medication, or other treatment options for that specific problem.

The Bottom Line

As mentioned earlier, 25% of people suffering from plantar fasciitis report extreme foot pain. But, you don’t have to be part of these statistics when you can get rid of this pain at home.

Also, remember that consulting a foot doctor is your surest bet if this problem persists even after applying the natural treatment methods. The doctor may recommend a different treatment for plantar fasciitis, including X-Rays if needed, to find out the root cause of the problem.

Still not sure whether you have plantar fasciitis? Here’s another comprehensive guide covering the causes, symptoms, and more.