Top 19 Home Remedies for Heel Spurs That Professional Athletes Rely On

Top 19 Home Remedies for Heel Spurs That Professional Athletes Rely On

What are Heel Spurs?

Heel spurs are abnormal bony protrusions, occur when the displacement of calcium on the bone forms on the underside of the heel. Heel spurs can be one small bony protrusion or a collection of tiny with irregular shapes on the bone of the heel. They usually cause a lot of pain and discomfort and obstruct you from walking properly. Heel spurs are a common problem for people who are very active in their life such as: athletes, sport stars, etc. as well as women who constantly wear high heel.


There is often no symptom of heel spurs. However, you can feel chronic pains in the heels and the behind of the foot due to that area and the surrounding tissue get inflamed which occurred when you walk, jog or run[1][2].

What causes Heel Spurs?

Heel spurs are usually caused by: abnormal or lopsided walking (this places excessive stress on the heel bone, ligaments and nerves); jogging, running or jumping on hard surfaces for a long time; wear shoes which are too old or poorly fitted, health factors such as diabetes, obesity and age.

However, heel spurs can be treated by daily lifestyle changes, exercises and simple home remedies.

Here are top 19 effective home remedies for heel spurs that you can easily apply at home in order to quickly get rid of prolonged pains caused by heel spurs and strengthen your legs and feet…

1. Apple Cider Vinegar

Apple cider vinegar is considered as one of the best home remedies for heel spurs because it can help get rid of excess calcium from the affected area of a heel spur. Also it helps relieve pain and reduce the risk of infection[3].

Apple Cider Vinegar - Home Remedies for Heel Spurs

How to use:

  • Cut a piece of towel in the shape of your foot and soak it in apple cider vinegar.
  • Place this piece in your shoes and keep it throughout the day.
  • Apply this home remedy until the heel spurs disappear.

Also apple cider vinegar is used often in treating oral thrush. You can read more at: Home Remedies for Oral Thrush.

2. Ice Pack

Am extremely simple home remedy for heel spurs is ice pack. A cold temperature can help relieve pain and relax the muscles. Besides, it also reduces the risk of infection and swelling related to heel spurs.

Cold Compress - Home Remedies for Heel Spurs

How to use:

  • Place a bottle of water in a fridge and let it freeze.
  • Roll this bottle under your foot for 10 to 15 minutes.
  • Follow this remedy every night before going to bed.

3. Baking Soda

Similar to apple cider vinegar, baking soda helps remove excess calcium from the area of a heel spur and reduce pain and inflammation[4]. Therefore, it is placed in the top 3 home remedies for heel spurs.

Baking Soda - Home Remedies for Heel Spurs

How to use:

  • Mix a half teaspoon of baking soda and a little water to form a paste.
  • Apply this mixture on heel spurs and cover them with gauze.
  • Let it stand for 10-15 minutes and then wash it off.
  • Repeat the process twice a day until you have the positive result.

Additionally, baking soda also makes a great solution for toenail fungus. You can read more at: Home Remedies for Toenail Fungus.

4. Epsom Salt

Being considered one of the best and most effective home remedies for heel spurs, Epsom salt can help soften your heels, reduce pain and inflammation associated with heel spurs[5].

Epsom Salt - Home Remedies for Heel Spurs

How to use:

  • Put 2 or 3 tablespoons of Epsom salt in a bowl of warm water.
  • Soak heel spurs in the bowl for at least 10 minutes.
  • Gently massage your heels for some minutes and then dry your heels.
  • Apply some moisturizer on your heels.
  • Repeat this remedy every night before going to bed.

In addition, you can read more at: Home Remedies for Hangnails to learn more about benefits of Epsom salt.

5. Coconut Oil

Considered as a natural moisturizer, coconut oil can help soften the spurs and reduce the pain caused by heel spurs as well as significantly assist in the treatment for heel spurs[6].

In order to get rid of heel spurs, you can apply the following way:

  • Apply coconut oil on your heels and gently massage for some minutes.
  • Let it stand for some hours and then wash off your heels,
  • Follow this remedy every night before going to bed.

Learn more benefits of coconut oil and how to apply it at Home Remedies for Diaper Rush.

6. Flaxseed Oil

Flaxseed oil is a rich source of alpha-linolenic acid, which is a form of omega-3 fatty acids[7][8]. Therefore flaxseed oil can help reduce pain and inflammation caused by heel spurs.

Flaxseeds - Home Remedies for Heel Spurs

You can apply this home remedy for heel spurs in the following way:

  • Warm a half cup of flaxseed oil.
  • Soak a piece of cheesecloth in the oil.
  • Place it on your heels and cover it with a piece of plastic.
  • Put a heating pad on the plastic for several hours and limit any movement.
  • Apply this remedy daily until the pain disappears.

7. Omega-3 Fatty Acids

Omega-3 fatty acids are the most effective agent against inflammation. This is why it is considered an excellent solution for how to get rid of heel spurs[9][10]. Foods rich of omega-3 fatty acids include: cod liver, flaxseed oil, walnuts, fish roe, oily fish, seafood and so on[11].

How to use:

  • Consume many foods rich in omega-3 fatty acids daily to reduce the pain and inflammation associated with heel spurs.

8. Molasses, Baking Soda and Apple Cider Vinegar

The combination of these 3 ingredients will turn into one of the best tips on how to fix heel spurs. All of them possess wonderful qualities that are needed for heel spur treatment. For instance, you can use apple cider vinegar as a “loner” way to deal with heel spur on foot, but if you do this way, the benefits will be amplified.

How to use:

  • Mix a little molasses with baking soda and apple cider vinegar well.
  • Apply this mixture on your heels and surrounding areas.
  • Leave it on for 15 minutes and then wash it off.

9. Turmeric

Turmeric possesses anti-inflammation property which makes this a significant solution in the treatment for heel spurs through helping reduce pain and inflammation from heel spurs[12][13].

How to use:

  • Mix 1 teaspoon of turmeric powder and 1 cup of milk
  • Drink it twice daily to support the treating process

10. Alfalfa

Alfalfa tea is the herb which contains selenium and calcium which are very good for healthy bone formation. Therefore, it is often included in treatment for heel spurs.

Alfalfa - Home Remedies for Heel Spurs

How to use:

  • Soak a half teaspoon of alfalfa seed in a cup of boiling water for 20-30 minutes.
  • Strain it and add a teaspoon of honey.
  • Drink this tea from 3 to 4 times per day to reduce the pain and inflammation associated with heel spurs.

11. Cabbage Leaves

Cabbage leaves are the top vegetable in the list of effective home remedies for heel spurs due to the ability of alleviating pain and inflammation associated with heel spurs[14][15].

How to use:

  • Place some cabbage leaves under a low flame to soften them.
  • Cover your heels with these leaves and use gauze to tie them securely.
  • After these leaves are dry, replace them with fresh leaves.
  • Follow this remedy every day before going to bed to have the positive result in getting rid of heel spurs.

12. Ginger

Ginger is one of the most popular spices in the kitchen that both scientists and non-scientists constantly recommend. It is undoubted that this spice possesses many potential abilities, in both cooking and curing diseases. As it is effective to cope with inflammation, ginger is considered as a wonderful heel spur relief as well.

Additionally, the benefits of ginger on the blood circulation need to be mentioned because it helps to reduce the time it takes for heel spurs removal.

The recommendation is to use ginger as much as possible, in daily cooking. Or you can use ginger tea or oil 2-3 times every day.

13. Milk

Milk - Home Remedies for Heel Spurs

Calcium has a crucial role in the condition of our bones. Most problems occuring to our bones and joints are the consequence of calcium lack. Heel spur is an example. Therefore, if you want the most effective heel spur cure that guarantees no re-occurrence, you had better go for calcium-rich foods. And milk is an outstanding choice thanks to its large amount of calcium. The application is very easy and popular. You just need to maintain the habit of consuming milk 2-3 times on the daily basis. You should also learn more about Milk Health Benefits.

*Disclaim: The effectiveness from applying these natural tips will be depended on the body condition of the applicant.

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