Do you suffer from heel pain? Not only a tumble or a fall can cause heel pain, but it can also be caused by heel inflammation, also known as plantar fasciitis. However, wearing comfortable shoes, doing foot exercises and applying ice can help you take care of your feet. Osteopathy or Ayurveda is also a great method for treating heel pain.

Plantar fasciitis is a health condition, which can lead to pain, burning sensation and stiffness at the bottom of the feet. The plantar fascia represents a band of tissues, which are found under the soles. It puts together the heel bone and the toe bone and forms the feet arch. Wearing uncomfortable shoes and damaging the feet with activities, such as dancing and walking, can cause inflammation of the plantar fascia and lead to heel pain. The pain is aggravated in the morning and after taking a rest.

Being obese, older age, overtraining, wearing unsupportive shoes and having high arches or flat feet can contribute to plantar fasciitis. Feet-straining activities, such as walking, can also increase the risk of developing plantar fasciitis. However, making some changes and taking up some healthy practice can help you to relieve heel pain and take care of your feet. Moreover, in this article, we are going to show you some natural remedies to treat plantar fasciitis easily.


For most people, who suffer from plantar fasciitis, conventional treatments compared to aggressive treatments, such as surgery, steroid injections or shock wave therapy, can relieve pain and reduce inflammation.

  • Take a rest, massage and apply ice on the feet

If you suffer from heel pain, you should avoid standing for a long time and walking long distances. In addition, you can apply ice on the affected place to relieve heel pain. Applying ice a few times a day for 10 – 15 minutes can help relieve the pain.

When the swelling reduces, massage the heel and apply essential oils to reduce inflammation. They will boost blood circulation and fluid flow, and improve the healing process.

  • Get supportive shoes

Wearing unsupportive shoes can additionally strain the plantar fascia. Low or moderate-heeled shoes and laced shoes support the arches and the heels. Avoid wearing flats. Moreover, if you do some physical activity, which strains your feet, make sure you change the shoes after you have worn them for 500 miles.

You can also put orthoses into your shoes, as they support feet and relieve heel pain.

  • Use straps and splints

Wearing night splints at night can improve healing. Moreover, they help stretch the plantar fascia and Achilles and do not squeeze the fascia tissue of the heel. In order to sooth pressure, you can strap the heels with a strapping tape.

  • Work the feet

You can prevent plantar fascia by increasing flexibility of your calf muscles, Achilles tendon and ankle. Here are some exercises which can help you improve muscle flexibility:

  • Chair stretch

Sit on a chair and place your feet on the floor, while the heels touch each other and the toes point in opposite directions. Then, raise the toes, but let the heels touch the ground. While doing this, you should be able to feel as the calf muscles and the Achilles tendon tighten. Do this exercise 5 – 6 times on a daily basis.

  • Towel stretch

When you wake up, stretch your plantar fascia. Moreover, towel stretch is an exercise in which you place a towel around the feet and pull the toes toward you, but you do not bend the knees. Do this exercise three times for each foot.

  • Dynamic stretch

Sit down and roll the arches round an object, such as a tennis ball, drink can, etc. Do this exercise twice on a daily basis. To improve stability and flexibility of your feet, work both feet.

  • Thumb massage

Rub your thumb from the left to the right over the inflamed foot.

  • Achilles tendon stretch

Place your foot apart, the left foot being in front of the right. Squat down and keep the heels on the floor as long as you can. Do this stretch 20 times.

  • Relieve heel pain

Acupuncture can help you to relieve and prevent pain caused by plantar fasciitis. Studies have shown that a 4-week treatment, which includes stimulating acupoints, including Kunlun, Taixi and Sanyinjiao with needles, can provide instant relief.

  • Try Ayurveda

A combination of topical treatments and oral medications of herbal Ayurvedic formulations has been shown to be effective in treating plantar fasciitis.

In addition, researchers have shown that a treatment, which includes taking Castor oil and a dry ginger powder orally on an empty stomach or applying a paste of Indian date, horse gram and other healing plants on the inflamed heel and covering it with castor leaves for 5 hours, can significantly relieve heel pain and treat plantar fasciitis.
In addition, it helps relieve swelling and pain in patients. Furthermore, some dietary changes, like avoiding peas, sweets, curd, potatoes and processed food, can aid this treatment plan.

  • Consult with an osteopath

Osteopathy represents a manual treatment that addresses numerous health ailments by strengthening the joints and the muscles. Moreover, it can be used to relieve plantar fasciitis. In other words, the counterstrain procedure was especially effective in treating plantar fasciitis.