Plantar Fasciitis
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Plantar Fasciitis Remedies: Stretches, Support & Reader-Reported Solutions

| Modified on Dec 04, 2025
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Plantar fasciitis (PF) is the most common cause of heel pain, often described as a searing, stabbing sensation during the first steps in the morning or after prolonged rest.

While conventional treatments often involve injections or NSAIDs, a dedicated at-home regimen combining stretching, mechanical support, and natural anti-inflammatories can resolve symptoms for the majority of sufferers.

Targeted stretches, supportive footwear, and natural remedies remain the foundation of effective plantar fasciitis treatment.

Quick Facts

  • Plantar fasciitis is inflammation of the thick band of tissue running across the bottom of the foot (the plantar fascia).
  • Pain is usually worst in the morning or after sitting.
  • Most cases can be resolved with a multi-modal approach of stretching, icing, and proper support over several weeks to months.
  • The most crucial habit is consistent stretching and avoiding walking barefoot on hard surfaces.

Important Disclaimer

The information on this page is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified health-care provider, such as a podiatrist or orthopedist, for persistent or severe foot pain.

What Is Plantar Fasciitis & Why It Hurts So Much

Plantar fasciitis occurs when the plantar fascia—the thick, fibrous ligament that connects your heel bone to your toes and supports your arch—becomes inflamed. The pain is intense because every step places tension on this already irritated tissue.

The condition often results from overuse, increased weight-bearing stress, or poor biomechanics, such as having very flat feet or very high arches. Tightness in the calf muscles and Achilles tendon is a primary culprit, as this tightness effectively pulls on the heel bone, increasing the strain on the fascia below it.

Common Risk Factors

  • Footwear: Wearing unsupportive, flat shoes or walking barefoot on hard floors.
  • Weight: Being overweight or experiencing rapid weight gain (like during pregnancy).
  • Activity: Sudden increases in running mileage or standing for long periods on hard surfaces.
  • Age/Flexibility: Decreased ankle and calf flexibility, common with age.

The Core Four: Stretch, Ice, Rest & Light Loading

The most effective home remedies for plantar fasciitis target the structural problem from multiple angles: 
lengthening tight tissues, calming inflammation, reducing repetitive strain, and—once the sharp pain begins to settle—gradually strengthening the plantar fascia so it can remodel and fully heal.

1. Daily, Targeted Stretching

Stretching is widely considered the single most important home treatment. It should be done multiple times daily, but especially before your first steps in the morning.

Essential Stretches:
  • Plantar Fascia Stretch: While seated, cross the injured foot over the opposite knee. Grab your toes and gently pull them back toward your shin until you feel a taut, firm stretch in the arch. Hold for 15–30 seconds, repeating 2-3 times. This should be done before getting out of bed.
  • Calf Stretch (Runner's Stretch): Stand facing a wall, place hands on the wall, and step the affected leg back, keeping the heel down and the knee straight. Lean forward until you feel the calf stretch. Hold for 30 seconds, repeating 3 times.

2. Ice Massage for Targeted Relief

Icing reduces the inflammation in the fascia. A simple, yet highly effective, method is ice massage:

  • The Frozen Bottle Roll: Freeze a bottle of water (leaving room for expansion). Place it on the floor and gently roll the arch of your affected foot over the bottle for 5–10 minutes.
  • Timing: Use ice massage after activity or at the end of the day.

3. Rest and Activity Modification

If running or long-distance walking caused the flare-up, you must reduce the load. Replace high-impact activities with low-impact alternatives while you heal:

  • Switch to: Swimming, cycling, or seated strength training.
  • Avoid: Going completely sedentary, as light, controlled movement is necessary for healing and flexibility.

4. Light Loading Exercises 

Once morning pain begins to lessen (usually after several weeks of stretching), the plantar fascia often responds well to gentle strengthening. Research shows that controlled loading helps the tissue remodel and become more resilient.

  • Towel Scrunches: Place a towel on the floor and use your toes to slowly pull it toward you. Repeat for 2–3 minutes.
  • Marble Pickups: Use your toes to pick up small objects and drop them into a cup.
  • Modified Calf Raises: Perform slow, controlled calf raises on flat ground.

Structural Support: Shoes and Night Splints

These remedies are crucial because they allow the fascia to rest and shorten the healing time.

The Footwear Rule: Never Go Barefoot

This is the hardest habit to break. When you walk barefoot or wear flat, floppy shoes on a hard floor, your arch collapses and repeatedly re-injures the fascia. Keep supportive shoes or sandals next to your bed and put them on before your first step.

  • Choose Shoes With: Good arch support, a firm heel counter, and cushioning in the midsole.
  • Replace: Old athletic shoes, as the cushioning breaks down after 400–500 miles.

Orthotics and Inserts

Over-the-counter arch supports or semi-rigid inserts can provide extra cushioning and stability.

The Night Splint Advantage

A night splint holds the foot at a 90-degree angle, providing a continuous, gentle stretch to the calf and fascia while you sleep.

Heel Cups for Shock Absorption

Heel cups (gel or silicone) lift and cushion the heel, reducing impact.

What Earth Clinic Readers & Other Users Report

Most Commonly Reported Helpful Remedies

  • Frozen Water Bottle Roll – Rapid improvement for many readers.
  • Calf & Achilles Stretching – Repeatedly cited as essential.
  • Supportive Footwear – “Never barefoot” is the #1 user rule.
  • Night Splints – Often reduces first-step pain quickly.
  • Heel Cups – Especially for sharp, pinpoint heel pain.
  • Epsom Salt Soaks – Helps reduce tightness before bed.
  • Turmeric/Curcumin – Reported to reduce overall inflammation.
  • Essential Oil Massage – Peppermint or lavender for relief.

Less Common — But Still Frequently Praised

  • Tennis or Lacrosse Ball Rolling – Deep tissue release.
  • Towel Scrunches & Marble Pickups – Improves arch strength.
  • Castor Oil Packs – Some praise for reducing stubborn inflammation.
  • Low-Impact Activity Substitution – Faster healing when avoiding pounding.

Recovery Timeframes Reported

  • Fast responders: 1–3 weeks
  • Moderate: 6–12 weeks
  • Chronic: 3–8 months

Consistent stretching, support, and gentle strengthening are the strongest patterns among readers who report full recovery.

Natural Anti-Inflammatories (Internal & Topical)

In addition to mechanical remedies, certain internal and topical applications can soothe the pain and support the healing process.

1. Epsom Salt Baths

Epsom salts can help relax tense muscles and increase circulation.

2. Turmeric (Curcumin)

Curcumin is a natural anti-inflammatory compound.

3. Essential Oil Massage

Diluted lavender, peppermint, or eucalyptus oil may offer relief.

Your Daily Action Plan & Recovery Timelines

Consistency is key. Plantar fasciitis often takes 2 to 8 months to resolve with conservative treatment.

When to See a Specialist

If you have followed a consistent home treatment plan for three to six months without improvement, seek professional evaluation.

Share Your Story: What Helped You?

Scroll down to read real-world remedies from Earth Clinic readers. Your experience could help someone else find relief.

The comments below reflect the personal experiences and opinions of readers and do not represent medical advice or the views of this website. The information shared has not been evaluated by the FDA and is not intended to diagnose, treat, or prevent any disease or health condition. Always consult a qualified healthcare professional for medical concerns.
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Apple Cider Vinegar

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Posted by wondering (NY) on 03/20/2021
 ★★☆☆☆

I was really hoping ACV would help with my PF but after taking it every day for 2 weeks it did absolutely nothing.

Apple Cider Vinegar
Posted by Sara (Lansing, Michigan) on 09/02/2018
 ★★★★★

Editor's Choice

Apple Cider Vinegar works. Back in 2005 I developed Plantar Fasciitis. For over a year I hobbled along in pain. Finally a doctor took pity on me and showed me my x-ray. He showed me my "heel spurr" and explained it was calcium. He explained that when you do damage to your bones the body sends calcium to help heal it. A light bulb went off on my head... clearly if I could get the calcium to disperse, I could get rid of the spurr. Reading here I decided to try ACV. A small amount in water (taken via straw to protect my teeth). Within 2 weeks.. TWO WEEKS.. something that had plagued me for a year went away. Later that same year, I developed pain in my hip bone. Once again, ACV worked within a week. 10 years later I developed pain in my heel again -- this time in the other foot. I tried ACV and again, it went away within a week. I am not sure the exact mechanism but it seems that your body does the right thing by sending calcium to heal damage but then the calcium somehow gets stuck. ACV breaks it up and allows the calcium to clear.

Replied by Laticia
(Lawton, Oklahoma)
06/14/2022

Can you tell me how much Apple cider vinegar do you use for heel pain and how many times a day?

I'm really going through it with this heel pain now both of my feed her but the left one really kills me. Sometimes I get up just to go to the restroom and it's just so painful to walk across the floor.

Diane
(California)
09/25/2022

I take 2 TBLSP in 8 ounces of water in the morning and have been doing this for over a couple months...I don't know if it's helping because I'm doing many other things like stretching the fascia (arch) many times through the day...be gentle...nothing too rough...I think I was too aggressive and possibly injured my arch and it's going to take 6-9 months to repair. I am going to start taking ACV also in the evenings to get this GONE. Good luck. Diane

Magnolia
(US)
09/26/2022

Get you a massage gun from Amazon - many to choose from. It will cut the pain almost immediately and begin the healing process. My daughter-in-law and I both had it at the same time and it worked for us both. She delayed getting one about 6 six weeks and was sorry she waited. Go slowly and on low speed and keep it moving over the bottom of the foot and over the calf muscles - beats anything else that I tried by far!!!!

Replied by nigel
(canada)
11/21/2022

Now this is interesting. You don't take borax, do you perchance? I found this site after reading another article about the importance of boron as a vital nutrient. they were saying that it facilitates the proper communication between mineral elements in the body, most particularly calcium and magnesium, and that without boron calcium deposits are much more likely to build up throughout the body.

I currently have plantar fasciitis that keeps just nearly getting better but I always end up straining it. so my problem is largely mechanical but I can't just stop standing for weeks on end so hopefully ACV and continuing with borax will help.

Apple Cider Vinegar
Posted by Jennifer (St Paul, Mn ) on 07/07/2016
 ★★★★★

I had been waking every morning for a few months with terrible pain in my heels and the bottom of my feet. My left foot was more painful. Sometimes after prolonged sitting at work my feet would hurt when I would stand.

I have been drinking organic "with the mother" ACV - approximately 1-2 tablespoons in 12ish ounces of water and a dash of cayenne pepper for about one week. No more pain in my feet.

Apple Cider Vinegar
Posted by Og (Florida) on 05/14/2016
 ★★★★☆

I definitely feel a big improvement with my Plantar Fasciitis. Started drinking 2 cap full of Organic Apple Cider mixed with a bit of juice every day for the past two weeks. I also drink Ginger tea, taking Turmeric tablets.

It seems to help reduce the pain by 70% so far. I can sleep at night and do not need to take Ibuprofen.

Apple Cider Vinegar
Posted by Joan (Traverse City, Michigan) on 02/11/2016
 ★★★★★

THANK YOU SO MUCH--I almost can't believe my results!! I found the ACV suggestion two nights ago and am already feeling relief from the plantar fascitis I've had for 4 months. I use raw organic apple cider vinegar, adding 2 ounces to my pineapple/banana/strawberry yogurt smoothie every morning. I would say my symptoms are at least 50% reduced already and I have hope it'll keep going!

Apple Cider Vinegar
Posted by Kimm (San Luis Obispo, California) on 05/12/2012
 ★★★★★

Re: Cure a Heel Spur. As recommended by the late Dr. Jarvis, I've used apple cider vinegar to good effect. For instance, I started drinking 2 capfuls a day of ORGANIC apple cider vinegar in an 8 oz glass daily and felt relief from plantar fasciitis in both heels within a few days. It's possible that the potassium in apple cider vinegar is the active/effective ingredient (as Jarvis suggests)? But I've tried taking potassium tablets alone and did not get the same results, so there must be something intrinsic to organic apple cider vinegar that causes the healing effect? Also, it seems to be important that the apple cider vinegar be organic, because "regular" apple cider might actually be white vinegar in disguise and/or they've filtered out all the beneficial qualities from the "regular" vinegar?

Replied by Janette
(Uk)
03/28/2015
★★★★★

You have been my life saver! I tried your remedy and getting relief after two days... Had this condition over a year.... Thank you from the bottom of my heart x

Replied by Aleksei Ar
(Ny, Us)
08/11/2015

Thanks for the tip I will definitely try the ACV.

I have been suffering from Plantar Fasciitis in my left heel for a few months now. It started when I bought a pair of dress shoes and after a few days I noticed pain in my heel that never went away. I run almost everyday as well so the pain is worst right after.

A friend of mine works standing on her feet for most of the day as well and would complain of pain in her heels after work and even on her off days. Now I know what she feels!

Alek

Replied by Maree
(New Zealand)
02/04/2016
★★★★★

Thanks for your tip regarding using Organic Apple Cider Vinegar. I found your comment 2 weeks ago and passed this along to a fellow athlete that has had Plantar Fasciitis for months and months and it wasn't getting any better. He has been taking it now for 2 weeks and emailed me to say his foot has made a rapid improvement and has been able to go walking again. Your advice is much appreciated. Thank you.

Apple Cider Vinegar
Posted by Joan (South Riding, Virginia Usa) on 02/03/2012
 ★★★★★

Around April 2011, while doing heavy exercises, I got what I thought was another bout of plantar fasciitis. I tried stretching my foot and my calf. I tried homeopathic remedies. I tried 12 weeks of acupuncture. I tried Chinese herbs. While many of these reduced the pain for a while, none took it away. In December 2011 my chiropracter suggested that plantar fasciitis does not last that long and perhaps it was a heel spur. I had my foot x-rayed and, lo and behold, there was a heel spur identified.

I immediately began researching "Natural Heel Spur" remedies and can upon the Earth Clinic site. I read this post about ACV, molasses and baking soda, as well as MSM, and began them all the first week of January. I also added calcium/magnesium supplements. After about a week the pain was subsiding. After two weeks, I stopped taking the Chinese herbs. It was about that time that I stopped adding molasses to my ACV/baking soda beverage. Then I stopped the MSM, as I was feeling lightheaded whenever I took it.

By the end of Week 3, my heel spur was nearly gone. I could push on the area and feel it was slightly tender. By Week 4 (last week), my heel spur was gone. Vanished. Melted away. My foot no longer has the feeling of walking around with a nail stuck in it. While I have to be careful while my foot gets stronger, I can walk short distances without pain. ACV is a lifesaver. ACV works, if you give it time. I believe the way to distinguish between Plantar Fasciitis and a heel spur is the difference between foot pain and feeling like a nail is in your heel. The nail/heel pain signals a heel spur. Try it, and good luck!

Replied by Nicole
(Miami, Fl)
09/09/2015

I thought it was a plantar fasciitis but I think know is more of a splut heel. Anyway, I want to know specific which Molasses to buy? & how much ACV, molasses & baking soda do I put in the glass of water? Pleeeease help. I've had this pain for 5 months or more.

Replied by Mama To Many
(Tennessee)
09/09/2015

Dear Nicole,

Look for Unsulphured Blackstrap Molasses. There are many good brands.

1 Tablespoon a day is enough for many people for their ailments. You could even start with less and increase to up to 2 Tablespoons a day if it suits you.

I put about 1 Tablespoon of Apple Cider Vinegar in a tall glass of water with 1/4 teaspoon baking soda once or twice a day.

There is no one perfect amount since everyone is different. Usually best to start with less and increase to more.

~Mama to Many~

Apple Cider Vinegar
Posted by Maria (Newmarket, Toronto/canada) on 08/18/2011
 ★★★★★

I had a heel pain and swelling in the planter fascia since four months and looked like it was increasing with tingling sensation in the heel and it was difficult for me to walk, I tried physiotherapy for 6 times where I got eswt plus applied ice packs for 10 min morning and evening for one month but no improvement, took neproxin for inflammation, but the symptoms were same, so I came to know about this site and read about apple cider vinegar and cold water remedy, just after 3 days after using apple cider vinegar twice a day my pain was all gone, but after a week it came back 30 percent. I am still applying apple cider wrap at night, and drinking it with baking soda, and I am feeling much better and I think ice cold water remedy really works. I will post after I get fully cured . |Thanks to earth clinic, I simply love this site.

Replied by Richard
(Sedalia, Missouri)
01/18/2012

I have had Plantar Fasciitis 2 times and I can empathize with the pain. However I have the cure. It takes about a week - may vary some depending on your sitation.

Take an ace bandage and wrap your foot at night so that you cannot point your toes. When you sleep, a lot of times your foot will flex. This inflames Plantar Fasciitis.

If you wrap your foot so that it will not flex, it WILL go away.

Replied by Kim
(Ohio)
05/22/2017

How did you do the apple cider vinegar wrap?

Replied by Jeanne
(Ca)
06/29/2017

How do you wrap your foot with the ace bandage? I have tried 4 braces and they all hurt me, I am not sure how to wrap with the ace but I want to try. Jeanne

Apple Cider Vinegar
Posted by Mark, (Forest Lake, Minnesota) on 08/06/2011
 ★★★★★

I have suffered from severe pain from plantar fascitis and bone heel spurs on both of my feet for over a year now. I have done excersises(given from a P/T), soaking(epsom saltwater), arch supports(professionally made), prayer, ultrasound, corizone shots(the most painful shot in my entire life--ouch), prescription meds, lots and lots of ibuprofren and other ideas.

My orthopedic doctor says he has tryed just about everything he knows and now is trying to ready me for surgury!!! No way in 'H' 'E' double toothpicks will both my feet be cut open!! No way!

I am now trying the ACV wrap on my heels at night with the hopes that this will give me even a hint of relief from this severe pain, (like knives pushing in at the bottom of my feet). Actually, I am anticipating this life altering condition to get much, much better (Lord willing).

My wife (Wendy) helped to come up with this idea about this uncomfortable wrap. She took a female Pad (Always maxi pad), fold it in the center and cut it in half with a sharp scissors, fold the tabs over in the back. Use about 2 tsp for each half and spread around on one end. Use this end to place against your heel and use cheap paper or sport tape to hold in place. I then use a long, larger tube sock to slide over entire piece(being careful not to pull it out of place), and whulla, a cleaner more practical disposable ACV wrap.

I do seem to been having LESS severe pain since I started the wrap (3 days ago) and now am taking the Apple cider/baking soda mixture drink twice and day. (2 tbs apple cider, 1 tsp. Baking soda, 1 tbs honey, 6 oz. Water) the honey makes it bearable to drink. Ha ha (Twice a day).

Replied by Anita
(Indiana)
03/22/2017

Lol,,, I love it what you said,, I do same thing,, I did pour apple cider vinegar cotton balls then put on my right heel and tape around my foot,, over night,, I hope it help pain goes away in the morning,, my first day,, what u said drink,, I haven't yet,, I'm try it tomorrow mornings before I go to work,, I hopefully feel better tomorrow,, thanks

Replied by Kira
(Beau.cali)
07/15/2017
★★★★★

Soak feet in foot bath with 1 gallon hottest water you can tolerate and add 1 cup apple cider organic vinegar. Soak about 15 min. You won t need wraps any longer.

Apple Cider Vinegar
Posted by Cde (Post Falls, Id) on 04/05/2010
 ★★★★★

My very active 10 year old daughter was suffering for two weeks trying to play soccer, etc but in so much pain she couldn't walk. We took her to the doctor where he Dx her with plantar fasciitis and gave her exercises/stretches which she tried with no immediate success, and stopped doing them. My dad recommended apple cider vinegar (acv) and baking soda and this site. She took 2 Tbsp ACV and 1 tsp baking soda (use a tall glass) in a little juice, twice a day. After ONE day of this she noticed the pain was minimal and she could easily participate in her soccer practices. The pain was completely GONE after a few weeks. She continued taking the mixture for awhile preventatively. It was explained to me that the ACV helps balance out the bodies pH levels which can help with many issues.

Apple Cider Vinegar
Posted by Man (FC, CO) on 10/22/2008
 ★☆☆☆☆

I have had horrible plantar fasciitis pain for year now and have tried everything. My latest attempt was taking ACV too, and it didn't seem to help at all. Other people seem to think it did the trick. I wish I knew a cure. I had to give up running and it's painful to walk.

Replied by Dolly
(Everett, WA)
05/24/2009

I had Plantars Fascitis for a couple years. I used shoes with high arch support, a sandal made in the US, Chaco sandals. I never walked without them in my house even. After a few months it finally went away. It came back a year later, mildly. I made sure to walk only in the shoes indoors too. All gone now. No problem w/ fascitis for 5 yrs. The other problem I found was using a shovel in your garden. DON'T use your foot to press the shovel down.. that is the ultimate insult to the fascia! DO stretch your feet w/ straps, or standing on your toes, like you're reaching for a top shelf, or standing at the edge of a step and stretching your foot that way. Best wishes.

Replied by Francine
(Texas, US)
07/28/2014

Please look into a homeopathic doctor for plantar fasciitis. People have been cured with homeopathy.

Replied by Constance
(Michigan)
05/21/2018

The type of AVC (Apple Cider Vinegar ) you ingest matters.....Organic with the mother....good brands out there but Braggs is one of the best ones available.....you can find it on Amazon, at health food stores and at some grocery stores and at Vitacost dot com

Replied by Wondering
(New York, New York)
03/20/2021
★☆☆☆☆

I agree. ACV did nothing for me.

Apple Cider Vinegar, Baking Soda, Blackstrap Molasses

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Posted by Patricia (Cali, Colombia) on 11/30/2017
 ★★★★★

APPLE CIDER WORKS! I have been suffering from Plantar Fascitis and heel spurs since march of this year (2017), I have visited many doctors, purchased all kinds of orthotic devices, braces, anti-inflamatory medication, to no avail... UNTIL I tried the Apple cider vinegar. I have been drinking for the last three days a tbsp of apple cider, a tspn of baking soda, a tbspn of molasses in a small cup of water, three times a day.

I have also wrapped my foot with a small towel soaked in apple cider and I covered it with a plastic bag before going to bed. Last night was the third night that I applied the apple cider to my foot and I am ecstatic! THE PAIN IS GONE!!!! I CANNOT BELIEVE IT! I am soooo grateful for the remedy I found in your website. APPLE CIDER DOES WORK! Thank you very much! Hurray!!!

Arch Bands

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Posted by Kelly (San Francisco, Ca) on 08/15/2009

I've been suffering from acute plantar fasciitis for about 5 years now. I've tried stretches, exercises, ice, and APC with very little luck, so I finally started on cortezone injections, which only had minimal short term effect. I've recently tried an arch band that has helped exponentially. I can't name the brand, but I found it on a dancer supply website.

It's a fabric band that you wrap around your arch. It has a velcro tab that sticks to the fabric, so it's highly adjustable. Attached inside the fabric is a triangular hard foam pad that acts as an insole... even in sandals or bare feet! You buys a pair of them, but I have extremely high arches, so I double up on the foot the I have the most problems with. They're washable, but the fabric tends to break down a bit over time.

I wear them 24/7, except when I'm in the shower, and I've gone from not being able to walk on my heel at all, to being able to get up in the middle of the night with only minimal pain. I've been using them for about 1 month now and, though they haven't taken all the pain away, I can walk somewhat normally now.

Replied by Cheryl
(Abilene, Tx)
01/18/2012
★★★★★

I can attest to the ace bandage wrapper on your feet - I had the inflamed fascias(?) in both my feet for 3 years before I read on ec to use the ace to wrap - it works!!! 0ver a year and still no problem

Replied by M. Scott
(Pomona, Ca)
06/04/2016

How are you supposed to wrap the ace bandage on your arches? Have plantar on both feet for about 2 years.

Avoid Cortisone Shots

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Posted by Lisa Dvorak (Sioux Falls, Sd) on 08/11/2013
 ★☆☆☆☆

I am a sufferer of heel spurs. I am desperately seeking help and natural help, no doctoring. I had a cortisone shot in my heel about 20 years ago and believe me when I say DO NOT let a doctor do it to you. Oh my gosh it is the most horrific pain you can endure. I'd give birth to ten kids at once before I ever do that again. Believe me it won't be repeated. So if there's a natural solutionI'm all for it. What's everyone recommending.

Replied by Jc
(Midland, Texas, U.s.a.)
08/09/2011

I acquired a raging case of plantar fasciatis that actually crippled me. I was driving long distances constantly - for years - in a small car with no cruise control. Every time I reached my destination, I would have to crawl on my hands and knees and would have extreme pain for days and weeks on end. My brother built me a pair of sandals with a donut hole in the heel of my right foot... That did no good. Coincidentaly, I had a friend who was undergoing a series of steroid injections to the heels and described it as the worst thing that she had ever endured. I said, "Self; I ain't doin' that. "

What worked like magic for me: I borrowed my husband's 2 inch belt and fastened it into a loop. I would lay on the sofa and put part of the belt on the ball of my foot and pull upward. My goal was to see how far I could pull my foot toward my shin bone, pretending that I was going to touch the shin with my big toe. My timing was for as long as a set of commercials last on t. V. Programs, then give it one, last, long, strong pull - release. I did that for 2 weeks - but the fasciatis was 75% better within 72 hours.

Oh, I also put a can of soup on the floor on my side of the bed and forced all my weight onto my arch first thing in the morning for 5 minutes. From Internet research, I found an illustration that explained this disorder so clearly. The foot being in a 45 degree angle for many hours (on a gas pedal) had allowed my plantar fascia to shrink; the calcaneous (heel bone) was building a calcification ledge trying to reach for the facia. It is not exactly a 'spur'. Don't let anyone give you injections - or God forbid surgery - without trying this remedy.

Replied by Olga
(Chicago, IL)
12/19/2014

I can totally sympathize with what you're going through. In my line of work I'am on my feet all day, everyday. For the past three years I've been in constant pain. I have tried everything that my foot doctor recommended. The expensive foot insoles, cortisone shots and foot exercises. I feel like this is ruining and running my life. Nothing works. I use to be very active. Not anymore. Please tell me that the Apple cider vinager and baking soda has helped.

Rosemarie
(VA)
08/29/2021

I had a cortisone shot, physical therapy, done various stretches to try to quell the terrible pain in my heal when I walked. Finally, after reading all the comments I bought the inserts on the website https://heelthatpain.com within 2 days wearing them, my pain vanished.

B-12

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Posted by Clatterbuck (Beltsville, Md) on 09/12/2018
 ★★★★★

This sounds strange, but I think vitamin B12 shots cured my plantar fasciitis. I had a very painful right heel for more than a year and a podiatrist said I would probably need an operation. Before I could decide what to do about my heel, I was diagnosed with severe B12 deficiency. For whatever reason, my body can't process the B12 I consume so I have to get a B12 shot every month for the rest of my life. Anyway, after my loading doses of B12 I noticed my heel didn't hurt anymore. I don't know if it was the B12 shots or something else, but the pain in my heel went away and hasn't returned.

Replied by annette
(New Zealand)
12/14/2020
★★★★★

I've had Plantar Fasciitis for months and lately could hardly walk at times the pain was so bad. I've always kept cider vinegar but haven't used it for a while.

Last night my son had a tummy bug so I made a bottle of cider vinegar water to help ward of bugs (hate being sick) and low and behold this morning my foot feels so much better... surely it can't be that? So I looked it up and found all that its helped all of you people. Wow!!!

Replied by Lindy
(USA)
12/14/2020

Annette,

I have suffered with PF since spring this year. I have tried so many things, ACV included, and nothing helped. I hope the ACV has a lasting effect for you.

If not, I happened upon a remedy recently that has really done the trick in a short time. Dr.Berg says don't massage the soles of feet and do not stretch the calves. Instead, cross leg of affected foot (man style) and stretch your toes downward using your hand to force the stretch, then relax. Repeat 10 times, or more. This will stretch the top of your foot and your shin muscles and will relax the under side of the foot.

You can position yourself to stretch the same target areas by kneeling on your bed, then lowering your hips to sit on your heels. Use a pillow between your hips and legs if you are not able to sit all of the way down on your heels.

This works! It is effective instantly, although it may take several days for the sole or heel to heal completely. I massaged my feet and stretched my calves faithfully through the months and kept my heel chronically irritated. I am stunned that this simple stretch ended my suffering.

Joanne G.
(Melbourne, Australia)
07/21/2021

I suffer from plantar Fascia for more than 18 months. Have tried everything under the sun, nothing responds. I wish I can find a natural cure.

Replied by Tessa
(Okanagan)
12/15/2020

Thank you Lindy for mentioning Dr. Berg's exercises. I looked them up on YouTube and will start doing them today.

2 Simple Stretches / Exercises to Fix Plantar Fasciitis: Dr Berg

https://www.youtube.com/watch?v=gXdlPuKfyXs

Cheers,

Tessa

Laurie
(Qualicum Beach, Canada)
01/13/2021
3 posts

Tessa,

The link you sent regarding Dr. Berg's advice on exercises for plantar fasciitis are excellent! I am feeling instant relief from these. Thanks:)

Wondering
(New York, New York)
03/20/2021

Tried this for 2 weeks. Did nothing unfortunately.

Cynthia
(Montreal)
06/23/2022

Thank you for sharing this video, Tessa!

Deirdre
(CT)
07/21/2021

Hi Joanne,

Check out an electric shiatsu foot massager with compression (massage, heat, and compression in one machine is the best).

It's pricey, but it does a phenomenal job. I owned one for 3 years and it makes a huge difference when used regularly. My feet get very sore from 22 years of karate and this machine helps immensely.

When I moved across the country recently, I didn't have room for my first cloud massager in my pod, so I gave it away (seriously dumb thing to do). Before ordering another one last December, I tried 2 other less expensive foot shiatsu massagers.. sent one back and gave the other away. NO COMPARISON. This one is the best on the market in my opinion. Unfortunately, it's pricey at $350.

Here's the website... which I see is offering a $120 discount right now.

https://cloudmassage.com/collections/all/products/shiatsu-foot-massager-machine

Read the reviews on Amazon and you'll see how much it has helped people with PF.

https://www.amazon.com/Shiatsu-Foot-Massager-Machine-Circulation/dp/B074P2M8N8

If that link doesn't work for you in Australia, search Cloud Massage Shiatsu Foot Massager Machine -Increases Blood Flow Circulation, Deep Kneading, with Heat Therapy -Deep Tissue, Plantar Fasciitis, Diabetics, Neuropathy.

Tessa
(Okanagan)
07/21/2021

Hi Joanne G. -

I actually found the following tip on Earth Clinic and it worked for me.

2 Simple Stretches / Exercises to Fix Plantar Fasciitis (Dr. Berg)

https://www.youtube.com/watch?v=gXdlPuKfyXs

Dr. Berg has many wonderful, easy-to-understand videos. He explains things simply and with the layperson in mind.

There are also a number of very good remedies in the following Earth Clinic link. Not everything works for everybody but you might get lucky.

https://www.earthclinic.com/cures/plantar-fasciitis-treatment-alternative-medicine.html

Cheers,

Tessa


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