Heel Pain

Heel pain is a common foot problem that can cause severe pain and discomfort. It occurs in the bottom of the heel or just behind the heel or in the foot arch. Heel pain usually occurs in the morning after we wake up.

Triggers for Heel Pain

sleepers for heel pain
The following are the various triggers causing heel pain.

  • Wearing flat shoes
  • Injuries
  • Sprains
  • Fractures
  • Pinched nerves
  • Wear and tear of heel pad
  • Accidentally pounding the foot on a hard surface
  • Overweight
  • Wearing poorly fitted shoes
  • Medical Causes for Heel Pain

The following are the medical causes that may cause heel pain,

  • Achilles tendinitis
  • Bursitis
  • Fibromyalgia
  • Gout
  • Heel spurs
  • Plantar fasciitis
  • Arthritis
  • Tarsal tunnel syndrome
  • Tendinitis

Natural Remedies for Heel Pain Treatment

Heel pain can be easily handled by making certain changes in lifestyle and using some natural ingredients. But if it is severe to the extent that there is difficulty in walking, it is better to consult the podiatrist or doctor first.

Cold Compress

cold compress for heel painCold compress is an effective way to combat heel pain. It numbs the area and control pain due to its cold temperature. It is also helpful in reducing inflammation. Ice packs area found to be effective in reducing the pain associated with foot tendonitis, plantar fasciitis and bone spur.

How to Use?

  • Make a cold compress by putting some crushed ice in a plastic bag
  • Wrap it in a thin cotton towel
  • Apply this pack on the painful area for about 15 minutes
  • Repeat a few times a day or as needed
  • Another option is to freeze a bottle of water and roll it over the painful area for 10 to 15 minutes
  • Repeat as and when needed but do not apply ice directly as it may cause frostbite


massage for heel painMassage is yet another effective way to cure heel pain. It provides instant relief from the problem by relaxing the muscles. It releases the stiffness and improves blood circulation. It can be done using any oil such as olive oil, coconut oil, sesame oil or mustard oil.

How to Use?

  • Apply some warm oil on the affected area
  • Using both the thumbs, gently apply pressure on the painful area for a few minutes
  • Massage sole of your foot for 10 minutes
  • Repeat a few times daily until the pain subsides
  • You may also get the help of a massage therapist

Epsom Salt

epsom salt for heel painEpsom salt is very effective in providing instant relief from heel pain. The magnesium sulfate crystals help in reducing pain and swelling. It also fights all sorts of fungal infections in the foot. It gives a relaxed feeling due to the warmth.

How to Use?

  • Mix 3 tablespoons of Epsom salt in a tub of warm water
  • Soak the foot in it for 15 to 20 minutes
  • Pat dry the foot and apply some moisturizer
  • Gently massage the heel for 5 minutes
  • Repeat 2 or 3 times a week until the pain is gone completely


turmeric for heel painTurmeric is a natural treatment for all sorts of inflammations in the body. It has pain-relieving property that acts as a potent pain-killer. According to a study published in The International Journal of Biochemistry & Cell Biology, turmeric has anti-inflammatory and pain-relieving properties.

How to Use?

  • Put 1 cup of milk and 1 teaspoon of turmeric powder in a pot
  • Simmer it on low heat for 5 minutes
  • Add a little raw honey
  • Drink it 2 or 3 times daily to ease pain
  • You can opt to take a turmeric supplement of 400 to 600 mg, 3 times a day
  • However, consult your doctor before beginning any supplement regimen

Fish Oil

fish oil for heel painFish oil is an effective treatment for heel pain due to arthritis or a bone spur. It is rich in eicosapentaenoic acid (EPS) and omega-3 polyunsaturated fatty acids. It helps in relieving muscle stiffness. IT has been concluded by a study published in Surgical neurology, that omega-3 essential fatty acid appears to be safer alternative to nonsteroidal anti-inflammatory drugs (NSAIDs) for treating arthritis pain.

How to Use?

  • Take up to 3 grams of fish oil containing at least 30 percent EPA/DHA twice daily
  • However, it is recommended to consult your doctor first
  • People taking blood-thinning or diabetes medication should not take fish oil supplements


ginger for heel painGinger contains anti-inflammatory and pain-relieving properties that can help in combating pain and inflammation. It consists of a compound named gingerols that prevents the production of pain-triggering hormones. It also improves blood circulation throughout the body. A study also found that ginger reduces muscle pain caused by eccentric exercise.

How to Use?

  • Drink ginger tea up to 3 times a day or include raw ginger in your cooking
  • To make the tea, boil 1 or 1½ cup of water
  • Add 5 or 6 ginger slices in it and simmer for 5 to 10 minutes
  • To improve its taste as well as health benefits, you can add a little lemon juice and raw honey in the

Ginger Tea

  • Take 1 or 2, 500-mg ginger supplements 3 or 4 times daily, but only after consulting the doctor
  • Massage the painful area with ginger oil a few times daily

The above remedies are tried and tested and found to be effective in reducing heel pain. It must be followed consistently and only after consulting the doctor.

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