If Unbearable Heel Pain Is Bothering You, These Remedies Can Help! Time-Tested Solutions
Heel pain is a common problem that can significantly affect daily comfort and mobility. In many cases, pain in the heel area is associated with chronic inflammatory and rheumatic conditions such as ankylosing spondylitis, psoriatic arthritis, rheumatoid arthritis, gout, and osteoporosis. These conditions may cause inflammation, stiffness, and discomfort, especially during walking or prolonged standing.
In addition to underlying health conditions, lifestyle factors also play a major role in heel pain. One of the most important factors is footwear choice. Shoes should provide proper support and cushioning to reduce pressure on the heel.
The Importance of Proper Footwear
Choosing the right shoes is essential for preventing and relieving heel pain. The heel height should not exceed 4–5 centimeters. At the same time, completely flat shoes without any heel support are also not recommended, as they may increase strain on the foot structures.
Ideally, shoes should have:
A firm and supportive heel counter
A rounded toe area to avoid pressure on the forefoot
Adequate arch support
If necessary, using orthopedic insoles or arch supports (supinators) can significantly reduce discomfort and help distribute body weight more evenly across the foot.
Along with proper footwear, natural home remedies have long been used to ease heel pain and improve comfort. Below are several time-tested remedies that may help reduce pain, inflammation, and swelling.
Natural Remedies for Heel Pain Relief
Apple Cider Vinegar Foot Soak
The beneficial properties of apple cider vinegar are widely known. It has been traditionally used for various wellness purposes due to its acidic nature and mineral content.
You Will Need:
2 cups of water (500 ml)
1/2 cup of apple cider vinegar (125 ml)
Instructions:
Bring the water to a boil and pour it into a basin. Add the apple cider vinegar and mix well. Place your feet into the prepared foot bath and soak them for about 15 minutes.
Many people report that this soak helps relieve pain and reduces discomfort relatively quickly. It may also help relax tired feet after a long day.
Epsom Salt (English Salt) Foot Bath
Epsom salt is an excellent remedy for relieving heel pain and the feeling of heaviness in the feet. It is rich in magnesium and sulfate salts, which can be absorbed through the skin. These minerals are known to help relax muscles, reduce swelling, and ease soreness.
You Will Need:
1/2 cup of Epsom salt
3 cups of hot water (750 ml)
Instructions:
Pour hot water into a basin and add the Epsom salt. Stir until the crystals are completely dissolved. Soak your feet in this bath for 15–20 minutes.
This remedy is especially helpful for reducing swelling and relaxing tense muscles in the feet and heels.
Sage and Apple Cider Vinegar Compress
Sage is known for its pain-relieving and anti-inflammatory properties. When combined with apple cider vinegar, it creates a powerful traditional remedy that may help ease pain and improve blood circulation in the affected area.
You Will Need:
6 dried sage leaves
1/2 cup of apple cider vinegar (125 ml)
Instructions:
Grind the dried sage leaves. Pour the apple cider vinegar into a small pot and add the ground sage. Bring the mixture to a gentle boil, then remove it from heat and allow it to cool to room temperature.
Soak a soft cloth in the prepared liquid, place it on the painful heel, and secure it with a bandage. Leave the compress on for about 2 hours.
If you repeat this procedure twice daily for one week, many people find that pain and discomfort are significantly reduced.
Olive Oil and Clove Oil Massage
Clove oil is rich in beneficial compounds, particularly eugenol, which has natural pain-relieving and anti-inflammatory properties. Because clove oil can be strong, it should be diluted with olive oil to prevent skin irritation.
You Will Need:
2 tablespoons of olive oil
1 tablespoon of clove oil
Instructions:
Mix both oils together and gently warm the mixture using a microwave or a water bath. Using slow, circular motions, massage the oil into your heels thoroughly. Afterward, put on socks and rest comfortably.
Applying this remedy twice a day may help relieve discomfort and promote relaxation in the heel area.
Petroleum Jelly and Cayenne Pepper
Cayenne pepper contains capsaicin, a compound known for its warming and pain-relieving effects. Petroleum jelly helps moisturize the skin and improves the absorption of active ingredients.
You Will Need:
3 tablespoons of petroleum jelly
1/2 teaspoon of ground cayenne pepper
Instructions:
Gently warm the petroleum jelly in a water bath or microwave. Add the ground cayenne pepper and mix thoroughly. Massage the prepared mixture into the heels.
Use this remedy twice a day for faster relief. Be sure to wash your hands thoroughly after application and avoid contact with sensitive skin areas.
Final Notes and Caution
These remedies are based on traditional use and personal experience. While many people find them helpful, they are not a substitute for professional medical care. If heel pain persists, worsens, or is accompanied by swelling, redness, or difficulty walking, it is important to consult a healthcare professional.
Combining proper footwear, rest, gentle stretching, and supportive home remedies can often make a noticeable difference in heel comfort and overall foot health.
