4 Tips For Treating Plantar Fasciitis Foot Pain Naturally
Posted on Jan 20, 2020


When you are in the throes of plantar fasciitis pain, it is easy to grasp for any and every treatment possible that may help you to find relief. Most commonly, surgery and injections are sought at fast fixes for the condition. However, these costly treatment options may not provide a lasting solution to the issue.

Natural, herbal remedies can be as effective as surgical intervention. Understanding plantar fasciitis and how the body can naturally heal can help you to find the best method of relief without the need for expensive, chemical-heavy, or invasive alternatives.

Keep reading to learn more about the top four ways you can help treat your foot pain without invasive measures like Injections or Surgery:  

1. Stretching and Exercise

2. Supportive Footwear

3. Natural Topical Pain Relievers

4. Physical Therapy


Plantar fasciitis is a condition characterized by sharp, stabbing pain in the heel of the foot. This pain is most often experienced with the first daily steps or after extended periods of rest.

Physical trauma, age, and general damage from simply using it can cause the plantar fascia, or the band of tissue that spans the sole of the foot, to degenerate. This results in moderate to severe pain upon standing or walking. 

Excess weight, an athletic lifestyle, flat feet or high arches, and jobs that require long hours on your feet can all increase the risk of developing plantar fasciitis.  There really is not a single type of person or activity that suffers from this problem.

Your choice of shoes also plays a large part in affecting your condition. High heels, overly squishy or flexible soles, and shoes without arch support can increase your risk of plantar fasciitis. Poorly fitting shoes or shoes designed for a different type of foot also hurt.


Don’t make surgery or injections your first choice for relief. Try these natural treatments first to take recovery into your own hands:

1. Stretching and Exercise

There are simple practices that you can incorporate into your daily routine to help alleviate plantar fasciitis pain. Stretching the muscles of your feet, massaging the plantar fascia, and resting your feet are just a few ways to relieve foot pain at home. It is very important for overall foot health to maintain the flexibility of the heel cord (Achilles tendon) as well.  

In addition to at-home stretches, choose low-impact exercises like swimming and yoga over running to decrease trauma and strain on the feet.

2. Supportive Footwear

For those with plantar fasciitis, you should always opt for firm, supportive footwear. The structural integrity of your shoe not only helps to lessen the physical impact of daily motion, but it also helps to support the arch and tense muscles of the feet.

Introducing The Healing Sole

The Healing Sole is a line of footwear developed by  Dr. Meredith Warner, a board-certified orthopedic surgeon. With flip flops and sandals that easily fit into your day, you can experience relief by simply slipping on The Healing Sole and walking the pain away.

After four years of serving the in US Air Force, Dr. Meredith Warner opened her private practice in Baton Rouge, LA to serve men and women struggling with painful foot conditions. She developed The Healing Sole as an alternative to surgical means of relief and has been able to help thousands of wearers find success!

Our footwear incorporates several targeted features – including a modestly raised arch support, a combination compressible and non-compressible heel, and a rocker bottom sole – that work in harmony to relieve pain and offload stress with each step.

The Healing Sole is clinically tested to improve pain and/or function in the feet with a 80% of patients finding relief after just 14 days of part-time wear.

Protect your feet throughout the day with proper footwear – no invasive measures required.

3. Natural Topical Pain Relievers

Herbal remedies can be much more effective than you may initially think. Instead of chemical-based pain medication, reach for natural medicine.

Here are just a few natural ingredients to look for to achieve holistic relief:

  • Essential Oils
    Essential oils are naturally derived from plants to capture their concentrated smell, flavor, and chemical properties. These oils can be ingested in supplements and applied topically through creams and sprays to stimulate various physical and nerve-related responses, such as pain relief, inflammation reduction, and calming sensations.

    For topical relief from muscle aches and pain, try the anti-inflammatory oils Frankincense, Bergamot, and Peppermint in their proper dilutions.

  • HEMP
    The industrial hemp plant is known for its antioxidant, anti-inflammatory, and neuroprotective characteristics. It is used to support the reduction of musculoskeletal pain and support anti-inflammatory response in the body through its interactions with the endocannabinoid system, help you to find natural relief.

  • Lidocaine and Menthol
    Lidocaine and menthol can be used topically to relieve pain. Lidocaine is fast-acting and relieves sore muscles and nerve pain with ease. Menthol is known for providing a cooling sensation on the skin and it works on the pain receptors in the body to help relieve pain.

  • PEA (Palmitoylethanolamide)

PEA (Palmitoylethanolamide)is a natural pain reliever, natural anti-inflammatory, homeostasis regulator, and muscle recovery support. This substance occurs naturally in the body and is utilized in dietary supplements and creams for its anti-inflammatory and pain-relieving properties as it acts on the endocannabinoid system.

Our Foot Cream includes PEA for its natural anti-inflammatory effects - PEA engages your body's regulatory system to holistically relive inflammation from the inside out, with no heavy pharmaceuticals required.

Our new Pain Relief + Recovery Cream also is formulated with PEA so you can take your pain recovery wherever you need it most. This new formulation can be applied to the ankles, calves, knees, and more: it is ideal for enhancing muscle recovery after exercise, and relieving pain + swelling in inflamed joints. This proprietary cream was formulated with PEA + Menthol to gently soothe away pain and inflammation, and a thoughtfully curated blend of essential oils for enhanced, safe, and natural pain relief. This new cream is perfect for foot pain, but can also be used for soothing sore muscles for enhanced activity recovery - no matter where it hurts.

Introducing Well Theory by Meredith Warner, MD  

At Well Theory, we are dedicated to providing you with a way to improve your overall health and reduce your pain - safely and naturally. We believe in helping you build a better lifestyle, holistically and with the guidance of an orthopedic surgeon’s expertise.

In her years of clinical practice, Dr. Warner has often found that in certain cases, natural alternatives to heavy pharmaceuticals and invasive procedures can be just as successful.

As an orthopedic surgeon, she has to consider the context of the condition she’s treating - how it affects other parts of the musculoskeletal system, and how the treatment will change her patient’s lifestyle. This is why she prefers gentle therapies whenever they can be utilized, because while in many cases they are as effective as mainstream medicine, their impact on the body tends to be less jarring.

With this in mind, Dr. Warner founded Well Theory.

The Well Theory, also developed by Dr. Warner, is a line of vitamins, tinctures, creams, and sprays that are designed to fit easily into your day to relieve pain without the need for heavy chemicals; all from a source you can trust.

Dr. Meredith Warner has made the search for powerful natural medicine that incorporates these natural ingredients easy for you with The Well Theory.

While The Well Theory has a full line of products, foot pain relief is easy with our foot cream designed exclusively for use with The Healing Sole. Simply massage the cream into the area you are experiencing pain and then slip on The Healing Sole to alleviate pain at any time of day.

And take your pain relief to the next level with our new Pain Relief Cream. You can also pair this cream with The Healing Sole to walk your way to better foot health, and use it to soothe away muscle + joint pain in the calves, knees, and more.

4. Physical Therapy

In her private practice, Warner Orthopedics & Wellness, Dr. Warner advocates for physical therapy as an effective means of natural pain relief when natural supplements are not enough. Dr. Warner has spoken many times about the dangers of opioids and how physical therapy is usually as effective, if not more effective, for relieving pain.

Physical therapy helps to alleviate pain from a number of conditions. Exercises can be customized to your individual needs in order to increase your health, wellness, and range of motion.


Natural remedies fit easily into your daily routine. Creams, supplements, supportive footwear, and at-home stretches go a long way in providing you with relief without the need for costly surgical or invasive methods of relief.

That being said, everyone’s case is different. If you do not find relief from these natural treatments for plantar fasciitis, consult with your physician to see what would be the best method of relief for you. If you believe that injections and surgery are the way to go, consult with your physician about that as well.

For more information about The Healing Sole, our line of patented, surgeon-developed footwear, and our exclusive proprietary botanical pain-relieving foot cream,  shop our foot pain relief treatment options today.