DIY Home Remedies for Plantar Fascitis

If you are reading this you must suffer from constant heel pain aka ‘plantar fasciitis’ like I do. For me that pain can sometimes be most unbearable in the mornings, after an intense workout/run, or by simply being on your feet all day. Plantar fasciitis is common in athletes, the elderly, people who are overweight, and people who work long hours on their feet. Take a look at the illustration below to see the relationship between the heel and plantar fascia:

Image result for picture of plantar fascia

If you haven’t already been to a podiatrist or homeopathic doctor then chances are you have probably spent hundreds of dollars on shoes, night braces, and therapeutic socks with none to very little improvement. I have been down this path and because I am very active with working out and running I still have excruciating bouts of pain. Unfortunately it usually takes a couple days for the pain to become tolerable or if I’m lucky it will completely subside. Sometimes the best thing for me to do is prop my leg up and ice my heel after an intense day. So, I did some research and found this really interesting diy home remedy list that anyone can try at home so here we go!

Grabbing Marbles With Your Toes:

Of course some home physical therapy and strengthening your feet will aid in the recovery and improvement of fascia flexibility, however here’s an activity you might not have known about: grabbing marbles with your toes. Image result for grab marbles with feet

What to do: Sit in a seat with your feet in front of you. Disperse marbles on the floor by your feet, and place a small bowl, glass, or basket a few inches away. Grab the marbles with your toes, and place them in the glass. You could even use some legos if you don’t have marbles around.

What it should do: This activity reinforces the muscles of your feet eventually improving the stability of the plantar fascia, and enhances your step.

Covering Your Feet With Cabbage:

It’s no joke – a few people are into applying and using cabbage to diminish heel discomfort brought on by plantar fasciitis! Isn’t that wild!


Image result for wrap feet with cabbageWhat to do: Soften a couple cabbage leaves (ideally red) over a low fire so that they don’t break as you shape them to your feet. Secure the leaves around your heel with cloth or a wrap, and keep it on overnight. A few people will drizzle honey on the cabbage leaves before affixing them.

What it should do: Cabbage contains a shade of color called anthocyanin, which may decrease joint pain and aggravation.

Soaking Your Feet in Vinegar:

Image result for soak feet in apple cider vinegar

Apple cider vinegar is a typical home solution for a wide assortment of illnesses – including plantar fasciitis.

What to do: Mix some apple juice vinegar and some warm water in a tub or compartment. Submerge throbbing feet and splash for 30 minutes.

What it should do: Apple juice vinegar is rich in supplements and minerals, including magnesium which will soak up into the skin.

Rubbing Mustard Oil on Your Feet:

Sometimes applying pressure and massaging your heel will slightly diminish plantar fasciitis flare ups, yet a few people say that applying some warm mustard oil intensifies the massage by improving blood flow.

What to do: Warm a teaspoon of mustard oil in the microwave for a few moments, and rub it into the sole and heel of your foot in a circular motion.

Image result for mustard oil soak

What it should do: By doing a warm mustard oil rub you will help the muscles of your feet relax and improve blood circulation. Like apple cider vinegar, mustard oil has magnesium, and it also has some calming properties.

Utilizing Aloe Vera Topically or Internally:

Aloe vera is known for its ‘cure-all’ attributes and is also considered to be a superfood. Research has proven its advantages, including its cellular repair, antibacterial properties, and rejuvenating of the skin. Image result for aloe vera

What to do: Aloe vera can be applied to the skin topically.

What it should do: Aloe vera contains mucopolysaccharides, which have calming properties.

Will any of these off the beaten path home remedies miraculously cure your plantar fasciitis? Who knows?! Try it and see, you might be pleasantly surprised and discover that they actually work! –  Honestly, I think I might try the cabbage roll.

If you need to purchase any of these items I’ve made an Amazon shopping list, just click on the link and order away!


Aloe Vera Concentrate Vitamins

Apple Cider Vinegar

Mustard Seed Oil


Terri Hendrick
I'm a professional mom and amateur runner. After losing sight of my own health and fitness while raising a family, I jumped back into running -- and injuries. But I've learned a lot and am so much happier for it. I am back running with a vengeance and look forward to sharing my success and yours!
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