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Secret Remedies for Heel Pain (the Natural Way)

Heel Pain Remedies; Get Rid of Your Heel Pain Naturally!

One of my favorite activities to do with my mom when I come home from school is to go on a long walk with our dog Oso and talk about how my classes have been and how her work is going. Lately our walks have been short and sweet or even postponed because of her heel pain. With being a health science major and interested about the body, I decided to try to find an easy treatment that could decrease my mom’s heel pain.

I wanted to find ways that she could use natural remedies that would relieve her ongoing pain and stress around her heel bone so we could continue our mother and daughter walks. What I found was how pounding on hard surfaces while walking, running, or jumping can generate pain in the front, back or bottom of the heel, but there are ways to reduce that discomfort. Sometimes heel pain can be reduced or even eliminated by the right footwear, padded socks, or orthotic insert. Another easy way to cut back on the high-impact activities that cause heel pain is alternating it with a lower impact exercise. For example, instead of running five days a week, run two to three days a week and swim laps at a pool the other days. Heel pain can also be decreased by natural home remedies.

The result of recurring pain and stress of the heel bone can damage muscles, ligaments, and/or other bones in the surrounding area. This meaning that an easy shoe fix may not be the right remedy to fight off that heel pain. Other natural remedies include ice, massage, turmeric, and epsom salt soak.


Applying ice has a numbing effect that can reduce and control the inflammation and pain in the heel. Make a cool compress by using crushed in a plastic bag or an ice pack and applying to the painful area for 15 minutes. If it is too cold wrap a cloth around the ice and apply.


Massage is usually not a long-term treatment, but it does provide initial pain relief. First apply a warm oil of your choice then use your thumbs and apply light pressure on the painful area and massage for around 10 minutes.


Turmeric is also a natural treatment for heel pain. Turmeric works as a potent painkiller and anti-inflammatory agent in powder form. The first step is to use 1 cup of milk and 1 teaspoon of turmeric powder in a pot and simmer it on low heat for 5 minutes. Then add a little raw honey and drink 2 or 3 times daily to ease the pain.

Epsom Salt

Epsom salt can also relieve heel pain in an instant. This salt contains sulfate crystals that can reduce pain, inflammation, and swelling, the heat of the water also may stimulate relaxation. Mix 3 tablespoons of Epsom salt in a tub of warm water then soak your feet for 15 to 20 minutes. For the best results, pat dry your foot and apply moisturizer and massage for about 5 minutes. Repeat these at home remedies 2 to 3 times a day for pain relief.


Another natural at home remedy includes stretching. Stretching can strengthen the muscles and tendons in the foot and around the heel which can prevent further injury and pain.

One common stretch is known as the standing wall stretch:

  1. Face a wall standing several feet away bare foot.
  2. Press into the wall using both hands
  3. Slowly lean into the wall with placing one foot forward. You should feel a stretch along the back of your leg and heel.
  4. Hold this for 30 seconds, then switch sides and repeat.
  5. Repeat each side 8-10 times

Here are several more stretches that could decrease heel pain:

  • Belt Stretch
  • Heel Stretch
  • Plantar Stretch
  • Foot Stretching with Marbles
  • Foot Strengthening Wash Cloth
  • Calf and Foot Strengthening Exercises
  • Plantar Fasciitis Taping
  • Water Bottle Stretch
  • Water Bottle Heel Stretch

I have a great stretch for plantar fasciitis that you can view here.

In addition to all of these natural home remedies it is important to keep in mind that proper footwear and resting your heel and foot is extremely important. Just how my old rowing coach used to say, “Ice is nice, but rest is best!”


And finally if home remedies do not help, you should come to see a Physical Therapist. Physical Therapy is 100% natural and safe and provides fast relief from heel pain without drugs, surgery or side effects. Call 206-224-2476 for a free consultation.

We are also hosting a FREE workshop for heel, foot and ankle pain in our clinic on Wednesday, June 28th at 6 pm. You can register here!

This is where you will learn:

  1. How to do stretches for pain relief at home
  2. The #1 thing you need to know about getting back to normal
  3. The treatments you need to avoid like the plague
  4. The quickest methods to getting better fast
  5. The secret no one will tell you (not even doctors)
SoftWave Therapy is now available at Lilly Physical Therapy. Get in touch with us to schedule an appointment.