Plantar Fasciitis Treatment

Plantar FasciitisNatural plantar fasciitis relief

Circulation is the key to healing anything in the body.
Every cell needs a constant stream of blood flow in order to receive nutrients and remove waste. With proper circulation, the cells keep our tissues happy and healthy.
Natural healing is based on the idea that if cells can get what they need, they will be able to repair damaged tissue. Ligaments and tendons have a somewhat limited blood flow when compared to muscles and skin. The skin and muscles heal relatively quickly, partially due to the larger blood supply to the cells. Since plantar fasciitis affects ligaments and tendons, the healing time can take longer because of the limited blood flow.

Two natural remedies for healing plantar fasciitis:

  1. Contrasting foot baths.
  2. Castor Oil Pack

Contrasting foot bath

Alternating hot and cold foot soaks greatly increases the blood flow right to the affected area!
dishpans for plantar fasciitisHere is how to do it:

  1.  Make two foot baths, one with hot water, and the other with cold water.
    You can use two dishpans. These are usually big enough for your foot.
  2. Alternate soaking the affected foot in each bath for a short time only to avoid burning or freezing.
    Start with cold, and end with cold.
    Dip the foot five times:  cold-hot-cold-hot-cold. This really creates tons of circulation!


Castor Oil Pack

Castor Oil Plant for Plantar Fasciitis

Castor Oil Plant

Castor oil is great for ligaments and tendons. Castor oil comes from the castor bean, which grows on the castor plant. It is very thick and sticky. The oil is a traditional remedy for healing the tougher tissues of the body such as ligaments, fascia, and tendons.
Please note that having oil on the bottom of the foot creates a slipping hazard! But, as long as you wipe it off thoroughly, you can use castor oil packs in addition to foot soaks to treat plantar fasciitis.
How to do it:

  1. Have a few towels easily available!
    These should be towels that you are willing to sacrifice as they will become unusable.
  2. Apply a layer of castor oil to the bottom of the foot and heel.
  3. Put the oiled foot into a plastic bag. (The bag is there to protect the hot water bottle from the oil.)
  4.  Rest the foot on a hot water bottle. Heat for 15 minutes. The heat encourages the castor oil to be absorbed. Wrapping the foot and hot water bottle in a towel will help keep the heat in.
  5. When you are done, thoroughly clean the oil off with your handy towels.

Naturally healing plantar fasciitis takes commitment and persistence.

These remedies work best when they are done 3-4 times a week on a consistent basis. Other activities will most likely be needed to resolve plantar fasciitis, such as gentle stretching, keeping the toes moving to encourage circulation, resting the affected side, etc. The good news is that castor oils packs and alternating foot soaks can be added to any other treatment regimen you are using.

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Cindy Black

Cindy Black is the Founder of Big Tree School of Natural Healing and the author of Meridian Massage, Pathways to Vitality. She is appreciated for her ability to make the complex accessible, fun, and practical.


  1. Gail Leroy on June 29, 2023 at 9:38 pm

    I heard that castro oil clears up congestion but not sure how to apply it. My congestion is every morning. Not infection but lots of mucus. Thanks Gail

    • Cindy Black on July 7, 2023 at 4:44 pm

      I am not clear if you are talking about sinus/nasal congestion? I don’t know how to use castor for that condition. I use as described for plantar fasciitis.

  2. Jill on July 11, 2019 at 3:06 pm

    Hi Cindy, re contrast baths … how long do you recommend leaving the foot in each bath? The text says a short time, but what do you recommend? 30 seconds? 2 minutes?

    • Cindy Black on July 11, 2019 at 9:26 pm

      Hi Jill,
      A few minutes in each -but be sure to take your feet out sooner if they get too cold or hot!

    • Bonnie B on September 3, 2021 at 8:54 pm

      Know this is a old thread but this does work if u stay with it. I did this every day for about 6 wks. years ago. Takes longer to get prepared than it does to soak. Hav done it several times since. After awhile u can tell when its working, feet just feel different.
      Yrs later, planter faucitis is back, now I am doing castor packs too.

      • Cindy Black on September 4, 2021 at 12:53 pm

        Thanks so much for sharing your experience – there is nothing better than learning from experience.
        I’m sorry it came back for you – the castor oil is messy but well worth it.
        Wishing you swift healing!
        – Cindy

  3. Vic Folsom on August 23, 2018 at 8:14 am

    I’ve had great results with castor oil packs. I have found that wearing the pack to bed, allowing the castor oil to work all night, is a plus. I slather the oil on, wrap my foot in wool flannel (traditionally-suggested method) wrap in a plastic bag(thin, produce bag) and slip an old sneaker sock on to hold everything in place.

  4. Nancy Hutton LMT on October 3, 2016 at 9:50 am

    Hi! Thanks for sharing the info on Plantar Fasciitis ! I am a senior and I have just gotten it! Been doing a lot of stretches and resting my foot for sure! I am going to try the castor oil! Just now it is better from toe stretches and foot massage!! I love reading your articles and looking for easier ways to help relieve stress and pain!!

    • Cindy Black, L.Ac., LMT on October 3, 2016 at 10:43 am

      Hi Nancy,
      Yay! Glad you are going to add castor oil packs into your healing. Please let us know how it goes (you can use the comment box again) as experience is the best teacher.
      Wishing you a swift return to happy feet!

  5. Karen Berner on October 2, 2016 at 11:37 am

    Thank you Cindy. I can’t wait to share this information with some of my cross-fit clients!

  6. Genesis M. Roy, LMT, ISHA on September 30, 2016 at 10:31 am

    Thanks Cindy … This is an ailment that seems to be popping up among
    Seniors … Castor Oil the great healing remedy .. Great reminders … As usual you have that knack for honing in on the right things at the right time! What a Blessing you are … <3

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