What Causes Plantar Fasciitis, and How Can I Get Rid of Heel Pain Naturally?

Question

For the past few months, I’ve been experiencing sharp pain in my heel, especially when I take my first steps in the morning. At first, I thought it was just from wearing the wrong shoes, but now it’s becoming a daily struggle. After doing some research, I think I might have plantar fasciitis.

I read that plantar fasciitis happens when the thick band of tissue at the bottom of the foot (the plantar fascia) becomes inflamed. But what actually causes this? Is it just from standing too much, or could it be related to poor posture, weight gain, or tight muscles?

I’ve tried stretching and rolling my foot on a tennis ball, but the relief is temporary. Are there long-term solutions that actually work? I also came across Ayurveda’s approach to plantar fasciitis, which talks about reducing inflammation through diet and herbal treatments. Are there Ayurvedic oils, massages, or dietary changes that can help with heel pain?

Another thing I’m wondering about is whether walking barefoot makes plantar fasciitis worse or better. Some people say that walking without shoes strengthens the foot muscles, while others say it can make the pain worse. What’s the right approach?

If anyone has successfully healed plantar fasciitis, what worked for you? Did you use natural treatments, change your footwear, or follow specific exercises? I really want to find a long-term fix rather than just masking the pain.

Dr. Harsha Joy · Accepted Answer

Plantar fasciitis is often caused by overuse, improper footwear, or biomechanical issues like flat feet or high arches, which put extra strain on the plantar fascia. It can also be influenced by factors such as poor posture, weight gain, or tight calves and Achilles tendons. Stretching and rolling the foot, while helpful for temporary relief, may not provide a long-term solution. Long-term management often involves addressing the root causes—improving your posture, using supportive footwear with arch support, and performing exercises that strengthen the foot and lower leg muscles. Ayurvedic treatments for plantar fasciitis include using anti-inflammatory herbs like Turmeric, Ashwagandha, and Guggulu, as well as applying herbal oils like Mahanarayan oil for massages to reduce inflammation and pain. Walking barefoot can help strengthen foot muscles, but if you have plantar fasciitis, it can also aggravate the condition if not done on supportive surfaces. A balanced approach is to wear proper footwear with good arch support during daily activities and practice barefoot walking on soft surfaces for short periods to build strength. Consistently stretching the calf muscles, using ice packs for inflammation, and practicing foot strengthening exercises like towel curls and toe stretches can also help. If these methods don’t bring sufficient relief, consulting a healthcare provider about additional therapies like custom orthotics or physical therapy may be beneficial.

What Causes Plantar Fasciitis, and How Can I Get Rid of Heel Pain Naturally? - #15648

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