How To Relieve Heel Pain With 6 Natural Remedies

In addition to providing relief from pain and stiffness, these natural remedies provide a feeling of rest for the feet. Haven’t tried it yet? Here’s how to prepare them.
How To Relieve Heel Pain With 6 Natural Remedies

Heel pain is a common discomfort that can appear due to several factors. It often  occurs under or behind the heel, but it can also affect the sides. If the pain is under the heel, it could be due to a condition called plantar fasciitis. If it’s behind, it could be Achilles tendonitis. How to relieve heel pain?

To properly deal with this disease, it is important to find its source. Although over-the-counter analgesics and anti-inflammatory drugs can be helpful, sometimes other therapeutic measures are needed. So first of all it is better to consult the doctor.

If the pain is not due to a problem or serious injury, we can include in the treatment some natural remedies that provide a feeling of relief. Obviously, they are not a one-time solution to pain and should be considered just a supplement. How about trying them out?

Natural Remedies to Relieve Heel Pain

Since ancient times, a number of natural products have been used to treat ailments. Although many lack scientific evidence,  anecdotal data suggest them as possible allies in dealing with pain. In this case, we have found some solutions that can be helpful against heel pain.

These are external application alternatives that are generally safe to use. However, given the lack of evidence of their effectiveness, they may not work in all cases. Also, we must remember that other treatments may be necessary, depending on the source of the pain. If you want to try them out, here are the options.

1. Apple vinegar to relieve heel pain

There is no evidence to link external application of apple cider vinegar to heel pain relief. However, in popular literature it is stated that it helps to relax the foot muscles, especially when used in bathing.

Apparently, as a study published in the Iranian Journal of Pharmaceutical Research states , this product has a mild anti-inflammatory effect that may be behind this benefit. However, more studies are needed to confirm this. Anyway, if you want to experiment, prepare the following recipe.

Soaking your feet in warm water with apple cider vinegar seems to be helpful in temporarily reducing heel pain.


  • 2 cups of water (500 ml)
  • ½ cup apple cider vinegar (125 ml)

Method of preparation

  • Boil cups of water.
  • Then place them in a bowl and add apple cider vinegar.

mode of use

  • Soak your feet in the liquid, covering your heel, and let it work for 15 or 20 minutes.
  • Repeat its use until you feel an improvement.

See also: Apple vinegar for healthy weight loss

2. Epsom salts

According to Naoki Umeda, a physician at the Cleveland Clinical Center for Integrative Medicine, Epsom salts help to relax muscles and are helpful against many types of pain. It is an ingredient composed of magnesium and sodium sulfate, which would explain its benefits.


  • ½ cup of Epsom salts (100 g)
  • 3 cups of water (750 ml)

Method of preparation

  • First, dilute the Epsom salts in the indicated amount of hot water.
  • Then pour the solution into a bowl.

mode of use

  • Soak the heel for 20 minutes and dry carefully.
  • Use it daily until you feel relief.

3. Sage leaves and apple cider vinegar

We have already commented on the effects attributed to apple cider vinegar against this type of pain. In this case, we propose to combine it with sage leaves to obtain a relaxing and anti-inflammatory remedy.

According to a publication in Advanced Herbal Medicine , sage contains a substance called salvigenin, which acts as a pain reliever and mild anti-inflammatory. Also, in popular literature, it is claimed to help improve circulation.


  • 6 sage leaves
  • ½ cup apple cider vinegar (125 ml)

Method of preparation

  • Start by crushing the sage leaves.
  • Bring them to a boil in a pan with apple cider vinegar.
  • Leave on low heat for 5 minutes and allow to stand at room temperature.

mode of use

  • Dip a cotton cloth into the liquid.
  • Then place it on the affected area.
  • Leave on for 2 hours and rinse.
  • Repeat its use 2 times a day for 3 or 4 days.

4. Olive oil and clove oil

Clove oil contains an active substance called eugenol which, according to research published in the Revista Brasileira de Farmacognosia, has an analgesic and anti-inflammatory effect. In general, it can help to reduce pain intensity.

It is important to combine it with a carrier oil, such as olive oil, as it alone can cause irritation. We will see below how to take advantage of these properties in the case of heel pain.

Eugenol, a substance contained in clove oil, appears to have a positive effect against many types of pain.


  • 2 tablespoons of olive oil (32 g)
  • 1 tablespoon of clove essential oil (15 g)

Method of preparation

  • First, mix the olive oil with the clove essential oil.
  • Then heat it up in the microwave.

mode of use

  • Test if the temperature is right for the skin.
  • Rub with gentle massages.
  • Finally, let the oil be absorbed without rinsing and repeat its use twice a day.

You may be interested: 5 essential oils and their benefits

5. Vaseline and cayenne pepper to relieve heel pain

Capsaicin, the active compound in cayenne pepper, acts as an analgesic and anti-inflammatory, helping to relieve pain and stiffness.

According to a study published in the  British Medical Journal , the topical application of this substance  can be an adjunct to relieve pain in patients who do not respond or do not tolerate other treatments.

Therefore, this ointment with anti-inflammatory properties can serve as a complement to relax your heels in case of bumps or other trauma.


  • 3 tablespoons of petroleum jelly (60 g)
  • ½ teaspoon cayenne pepper powder (2 g)

Method of preparation

  • Put the petroleum jelly in a bain-marie to melt.
  • Mix with powdered cayenne pepper.

mode of use

  • Once solidified, take as much as you see fit.
  • Rub over heel with a gentle massage.
  • Repeat its use 2 times a day.

6. Arnica tincture for heel pain

Evidence on the effects of arnica on pain is still a matter of research. In general, anecdotal data indicate that it has a calming effect in the case of pain caused by blows or overexertion.

A study published in the European Journal of Sport Science comments that its topical application can help relieve pain three days after excessive exercise. However, more evidence is needed.


  • ½ teaspoon of arnica tincture (2 g)
  • 2 tablespoons of olive oil (32 g)

Method of preparation

  • Mix the arnica tincture with the olive oil.

mode of use

  • Massage the product onto the heel and
  • Afterwards, let it act without washing.
  • Use 2 times a day if pain persists.

Have you suffered a bump or heel injury? Did your shoes leave you feeling tired? Try some of the remedies mentioned to temporarily relieve pain. If the symptom is severe or persistent, see your doctor.

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