Are you bothered by excruciating pain in your heels? Is it making running or walking a difficult task? Many people experience heel pain. It is a prevalent problem that occurs due to the calcium deposits on the bottom of your heel resulting in pain. But worry no more! We present you with the best home remedies for heel pain you can try.

But before you get to that part, let us get to know a little more about heel pain along with the causes and symptoms to look out for. Trying out some of the home remedies for heel pain mentioned in this article helps you address the issue that allows preventing aggravation.

What Causes Heel Pain?

Several reasons cause heel pain. If you have pain behind the heel, it is called Achilles tendonitis. Plantar fasciitis is the name given to the problem that occurs just under the heel. Some of the reasons that cause heel pain are:

  • Deficiency of minerals.
  • Improper sneakers.
  • Fractures.
  • Deformed toenails.
  • Sports activities.
  • Standing for an extended period.
  • Bad posture.
  • Obesity.
  • Old age.
  • Footwear with stiff soles.
  • Diabetes.

Symptoms of Heel Pain:

Some of the common symptoms that are associated with heel pain other than acute in the heel are:

  • If the bottom of your heel is inflamed.
  • When you arise, the pain worsens.
  • Increase in pain as time goes by.
  • If the heel to the front of the toe has a stretched feeling.
  • If the bottom of your heel is swollen.

How To Prevent Heel Spurs:

Unless heel pain results from an underlying medical condition like Arthritis, you can ease the pain and prevent it from reoccurring by following some tips.

  • Try to opt for footwear with soft soles.
  • Wear well-fitted shoes.
  • Strengthen your muscles with regular stretching exercises.
  • Make sure you do a warm-up before taking part in sports or any physical activity.
  • Include a well-balanced diet in your routine.
  • Do not overstrain your muscles.
  • Maintain a healthy weight.

14 Natural and Best Home Remedies To Treat Heel Pain At Home:

Here is a list of some of the best Heel Pain Remedies you can try for quick relief. Let’s have a look at them.

1. Apple Cider Vinegar:

ACV (Apple Cider Vinegar) is gaining popularity among health-conscious people since it is beneficial for our bodies. Apple cider vinegar for heel pain works effectively by pulling out excess calcium from the heel. You can soak a towel in water mixed with apple cider vinegar and wrap it around your heel. (1)


  1. Two cups of apple cider vinegar.
  2. Six cups of warm water.


  • Take a bowl full of warm water and mix it with apple cider vinegar.
  • Soak your feet for about 30 minutes for instant relief.

See More: Treating Tendonitis of the Foot

2. Baking Soda:

We often forget our kitchen houses some of the best natural ingredients that help treat many illnesses. Baking soda is a quick home remedy for heel pain as it helps maintain the PH balance of your skin. It also helps reduce the calcium deposits in your heel.


  • Half a spoonful of baking soda.
  • Some water.


  • Mix baking soda and water in a bowl, forming a paste.
  • Apply the paste on the painful area of the heel.

3. Epsom Salt:

Epsom salt provides instant relief for heel pain by reducing inflammation. It promotes healing by reducing the symptoms of pain, giving you a soothing effect. (2)


  • Three spoonfuls of Epsom salt.
  • Tub of water to soak your feet.


  • Take a small tub full of water and mix Epsom salt in it.
  • Soak your feet in the Epsom salt mixed water for 20 minutes.

Precaution: Apply a moisturizer after soaking your legs in Epsom salt.

4. Essential Oils:

The anti-inflammatory properties of pure essential oils help reduce pain effectively. All you need to do is warm up an essential oil of your choice and massage well on the heel. It improves blood circulation in the area, relieving you from the pain and making your heels soft. (3) Some of the essential oils you can try are:

  • Rosemary oil.
  • Lavender oil.

Some of the commonly found oils can also be effective. They are:

  • Coconut oil.
  • Olive oil.

5. Foot Massager:

A good massage on the area of pain can be a perfect home remedy for sore heels. It provides comfort to your muscles by stimulating blood flow resulting in pain relief. You can massage yourself any time of the day, but it is preferable to get it done after a workout.

Precaution: Consult your doctor before getting a massage if you are pregnant since it can be dangerous to stimulate certain pressure points.

6. Ice Pack:

One of the ideal ways to bring down inflammation and swelling in the heel area is by using an ice pack or also known as ice therapy. It helps shrink the blood vessels to a painful size, which thereby decreases swelling and inflammation. Use a juice container covered in ice and roll it over the aching heel. Follow this process for about 20 minutes and leave it alone for another 40 minutes before reapplying the ice bottle.

7. Vitamins and Minerals:

Intake of calcium and magnesium are necessary vitamins and minerals that help reduce calcium deposits in the body that causes heel pain. Calcium helps regulate bone growth along with keeping them healthy. Simultaneously, the intake of an appropriate amount of magnesium prevents the formation of calcium deposits and utilizes it for bone health.

  • Green leafy vegetables, nuts, soybeans, milk, cheese, and yoghurt are some of the foods that are rich sources of calcium.
  • Whole grains and various types of beans and brown rice are sources of magnesium.

8. Yoga:

Yoga provides strength, and flexibility, along with several other health benefits. If you are suffering from heel pain, stick to stretches that do not put more pressure on your heels or arch. Pick stretches that require no sudden movements, making yoga heel spur natural treatment. Unlike running or any other aerobic exercise, yoga puts very little pressure on heels. Here is a list of stretches you can try.

  1. Toes pose.
  2. Garland pose.
  3. Mountain pose.
  4. Bound angle pose.
  5. Branching feet pose.

9. Compression Socks:

If you are looking for instant pain relief in your heels, then compression socks are the perfect solution for you. Compression socks apply gentle pressure on your heels by increasing the blood flow in the pain-affected area. When you are wearing compression socks, it makes your heel stretch the whole time, giving you relief from the pain.

10. Proper Shoes:

Ill-fitted shoes not only cause discomfort; it also results in pain in your heel area. You can insert custom orthotics into your shoes, providing instant relief. Consult a podiatrist for such orthotics that are designed according to your need. Here is a list of things to keep in mind when you are buying shoes.

  • Flexibility.
  • Firm heel support.
  • Elevated heel.

See More: Most Comfortable Shoes

11. Over Counter Medication:

These medications are generally prescribed to reduce inflammation in your body as they have anti-inflammatory properties. Over-the-counter medications prevent damage by reducing inflammation in tissues. Some of the over-the-counter medications available in the market are:

  • Ibuprofen.
  • Asprin.
  • Naproxen sodium/naproxen.

Precaution: People suffering from kidney problems, ulcers, and stomach bleeding should avoid these medications.

12. Cold and Hot Water:

Alternating between hot and cold water can be a perfect natural remedy for heel pain. Stimulation of blood flow is the result of using the hot treatment, whereas the cold treatment reduces irritation. This process can be achieved by using an ice pack and a warm pad. Place the warm pad on the heel for ten minutes and then alternate it with an ice bag. This process helps relieve your heel pain quickly.

13. Kitchen Tonic for Heel Pain:

As the name suggests, this condiment is prepared using ingredients you can easily find in any kitchen.


  • Fenugreek seeds.
  • Sabot.
  • Carom seeds.
  • Onion seeds.


  • Add all the ingredients to a blender and blend them into a fine powder.
  • Consume one spoonful of this mixture every day for a few months.

14. Cayenne Pepper:

Cayenne pepper has an active component called capsaicin that prevents heel pain by making the skin joints insensitive. It helps deplete the substance P in nerve endings, which doesn’t cause pain in the local area.


  • Half a spoonful of cayenne pepper powder.
  • A small bucket full of warm water.


  • Add cayenne pepper powder to the small bucket of water and mix it well.
  • Soak your feet in this bucket for a few minutes.
  • Once you remove your feet from the water, pat them dry.

When To Consult A Doctor:

You need to consult a doctor immediately if you have the following symptoms:

  • Unbearable pain near your heel.
  • Swelling near the heel.
  • If you are not able to move your foot in a downward direction.
  • When you are not able to walk.
  • If you have fever, tingling, or numbness in your heel along with pain.

If you don’t address heel pain immediately, it becomes painful and starts affecting your day-to-day life. You cannot take a painkiller every time you have a problem; that can be even more dangerous. Try the home remedies for heel pain mentioned in this article for relief that make you feel better soon. If the problem persists after a week, consult your doctor.

Disclaimer: The opinions and tips given in this article are suggestions and do not replace medical advice. It is advisable to consult a physician before you decide on any treatment for yourself. The website is not responsible for the effects these remedies have on your body.

1. How can You Provide Comfort to the Heels with Shoes?

Ans: One of the significant problems people who wear shoe face is with their soles. The soles of your shoes get hardened with regular wear and tear, leading to healing pain. You can obtain comfort and support by placing gel pads and memory cushions in them. These are available very smoothly and do not cost a fortune.

2. Is it Safe to Ignore Heel Pain?

Ans: Ignoring any pain that lasts more than a week can cause additional problems. You can use home remedies as a different pain relief mechanism when heel pain is caused by temporary factors like footwear or a small injury. Get yourself checked out by a doctor if you have severe and frequent attacks of heel pain. Neglecting this pain can cause irreversible damage.

3. Is Long-Term Care Necessary to Treat Heel Pain?

Ans: The underlying causes that result in heel pain may persist even after treatment. Therefore taking proper care of yourself is necessary to avoid the reoccurrence of heel pain.


About Saanvi

Saanvi Sharma is an excellent web content writer in health and nutrition. Her expertise in the subject stems from in-depth research and knowledge that she gained over the years. Her interest in science coupled with a bachelor's degree in biotechnology proves as an added advantage and further adds value to her writing. She is highly interested in science, thus writing quality content became her virtue.