How To Heal Plantar Fasciitis In 2026 (Based on Clinical Studies)

By Dr. Lauren Hayes, Sports Medicine Physician

Learn why & when plantar fasciitis becomes chronic. What your body actually needs to heal it. The recovery method even pro athletes use to do it fast.

Have you ever wondered why plantar fasciitis seems impossible to get rid of?

Why it feels like you flip a coin every time you try a new solution?

There is a real reason.

First let me explain how plantar fasciitis happens and why it is part of the reason you haven't found a solution.

Plantar fasciitis usually happens because of:

Overuse

Unsupportive shoes

Working on your feet all day

A sudden increase in activity

Tight calf muscles

And plenty more…

One of these has caused strain, micro tears or sometimes full tears of the fascia.

But here’s the problem.

Simply fixing what caused it is not enough to heal plantar fasciitis.

Stretching out tight calves. Better footwear. Supportive Insoles. Decreasing activity, …

While that might provide relief and will help prevent plantar fasciitis from happening again once healed.

They don’t actually help heal the now damaged fascia.

It’s like buying a smoke alarm when your house has already burned to the ground. You will first need to rebuild that house.

But how should you go about “rebuilding” your fascia then?

Well, it’s not that hard, let me explain.

There’s actually 3 things all happening at once:

1) Poor Circulation

Blood flow is how the body heals any injury.

Blood flow is how the body brings in oxygen and nutrients.

The raw materials your body needs to heal an injury.

But the fascia and the foot in general, has some of the worst blood flow in the body.

This is because the foot is furthest away from the heart.

The blood flow has to fight both gravity and distance.

2) Constant Re-Injury

You use your feet every day.

Every time you put weight on your feet, it puts strain on the tiny tears in the fascia.

But that’s actually a good thing…

It’s the same thing that happens in the gym. You create tiny tears in your muscles. Your body then repairs them. That’s how your muscles get stronger.

But because blood flow to the fascia is so poor, your body doesn’t get to repair them.

So you should just rest your feet right?

That would actually make it even worse.

Think about a leg in a cast.

A broken bone might heal, but the muscles and tissue around it come out weaker, not stronger.

Because not using your feet actually reduces blood flow to that area even further.

Which leads you to:

3) The Fascia is Dying

After 3 months of plantar fasciitis pain, it becomes chronic.

This is because of both: Constant Re-Injury and Poor Circulation.

Your body simply can't repair the fascia fast enough.

After months of this, the following happens:

Your fascia is not just "behind on repairs", the tissue that does grow back is incomplete, weaker and deformed...

That’s exactly what dying tissue means.

So how do you actually heal plantar fasciitis, especially if it’s “dying”?

Think about your fingernails.

If you damage a nail, it does not repair itself. It replaces itself.

Your body keeps growing new nail from the base. Over time, that new growth pushes the damaged part out completely.

Your fascia works the same way, with one difference.

Unlike a nail, there is nothing to cut off here. Your body breaks down the old, weak tissue on its own and clears it away, while new tissue grows in to take its place.

The deformed tissue does not need to be repaired piece by piece. It needs to be replaced by new tissue, grown the right way.

But your fascia is stuck with poor blood flow.

So your fascia hardly gets any of the nutrients and energy it needs to grow back properly.

So it keeps growing back weak and deformed, over and over.

But this is a good thing because:

This means the tissue in your fascia is not permanently broken. It’s just stuck in a vicious cycle.

Break that cycle, with proper blood flow. And the next rounds of tissue can finally come in strong instead of weak and deformed.

That is exactly how you can heal your plantar fasciitis.

Not by masking the pain. Or reversing what caused it.

But how can you improve blood flow?

What if I told you that there is a way that has 6,000+ studies on it.

Including research from institutions like Harvard, MIT, and NASA.

Used by some of the biggest athletes of all time.

Red and infra red light therapy.

(Clinically known as "Photobiomodulation (PBM)")

Think about a plant.

A plant uses sunlight to grow. It takes in that light and turns it into energy.

Your cells can do something similar.

Red and infra red light gets absorbed by your cells the same way a plant absorbs sunlight.

Once absorbed, it does two things.

First, it makes your blood vessels wider.

Wider blood vessels means more blood flow.

That means more oxygen and nutrients getting delivered to your dying fascia.

Second, your cells use that light as energy, just like a plant does.

That energy then gets turned into “ATP”.

ATP is the fuel your cells need to actually do the rebuilding.

More blood flow brings in more materials. More ATP = more fuel for the rebuild.

That is exactly what your fascia has been missing this entire time.

But here’s the catch.

It can’t just be any red light. It has to be 660nm and 850nm of wavelengths.

These are the exact wavelengths needed for the light to actually reach your fascia.

The effects from a single 15 minute session can last up to 72 hours.

Since one session lasts up to 72 hours, using it daily means the effect never gets the chance to wear off. This means that your fascia stays in a constant state of repair.

But how does it compare to every product on the market that claims to increase blood flow in the foot?

Think of compression socks. Massage rollers. Heat devices and heat massagers. Those only increase blood flow while you are using them. That is not even close to being meaningful.

Or what about clinical methods?

Shockwave therapy is actually considered the most successful treatment for plantar fasciitis.

Apparently it has one of the highest success rates of any treatment out there.

But here's what a review pooling multiple clinical trials found:

That red and infra red light therapy is actually better than shockwave therapy. Especially for pain relief.

Not equal to it. Better than it.

And that's without a clinic visit. Without the pain. Without the ridiculous price tag for a full treatment.

So where can I find a red and infra red light device that meets those specs?

Meet TrueNaturals.

A boot. Built specifically with the exact wavelengths every study actually used. To deliver red and infra red light in the most effective way possible right to your fascia.

Not a panel you have to hold. Not a lamp you have to sit in front of and hope you're angled right.

A boot. You put it on, sit down, and it wraps your entire heel and arch so the light reaches the entire fascia at once.

15 minutes. Once or twice a day. That's it.

Here’s the reason why I think everyone should try this.

TrueNaturals comes with a lifetime money back guarantee.

If for any reason it doesn’t work for you, you get your money back. No questions asked.

They are so confident in their Boot that they can offer that. Something no other product on the market can afford to do.

So this is how you heal plantar fasciitis based on research.

Not by resting completely.

Not by just fixing what caused it.

But by giving your fascia what it's actually been starved of.

Plenty of blood flow and energy to heal and rebuild your fascia.

That's exactly what TrueNaturals' Boot is built to do.

So you no longer have to plan your life around plantar fasciitis

But instead get back the life plantar fasciitis has stolen from you.

Say Goodbye To Plantar Fasciitis with TrueNaturals' Red and Infra Red Light Boot

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References:

Under the spotlight: Mechanisms of photobiomodulation concentrating on blue and green light. Confirms that as of January 2019, over 6,000 papers had been published on PBM efficacy for pain, wound healing, and inflammation.
https://www.researchgate.net/publication/333591234_Under_the_spotlight_Mechanisms_of_photobiomodulation_concentrating_on_blue_and_green_lightEffects of photobiomodulation therapy (PBMT) on the management of pain intensity and disability in plantar fasciitis: systematic review and meta-analysis. Lasers in Medical Science, Springer Nature. The 19 trial, 1,089 participant meta-analysis showing PBMT outperformed shockwave therapy for pain relief.
https://link.springer.com/article/10.1007/s10103-023-03823-0

NASA Research Illuminates Medical Uses of Light. NASA Spinoff. NASA's own account of its red and near infrared LED research, originally developed for plant growth in space, later applied to wound healing and circulation.
https://spinoff.nasa.gov/NASA-Research-Illuminates-Medical-Uses-of-Light

Mechanisms and Mitochondrial Redox Signaling in Photobiomodulation. Hamblin, M.R. Photochemistry and Photobiology. Author affiliation: Harvard Medical School, Wellman Center for Photomedicine, Massachusetts General Hospital.
https://onlinelibrary.wiley.com/doi/10.1111/php.12864

Non mammalian Hosts and Photobiomodulation: Do All Life forms Respond to Light? Hamblin, M.R. Photochemistry and Photobiology. Author affiliation listed directly: Harvard MIT Division of Health Sciences and Technology.
https://onlinelibrary.wiley.com/doi/10.1111/php.12951

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