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

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

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We hardly pay too much attention to heels although they play an essential role in helping us stand firmly. Only when some problems happen to your heels do you start being worried about them.

In fact, as suffering from much pressure during the entire life, heels are vulnerable and have a high risk of developing problems. One of the most common is heel spurs. Let’s examine more this problem and above all, can you fight with top natural home remedies for heel spurs?

What are Heel Spurs?

Heel spurs are abnormal bony protrusions, occur when calcium displaces on the underside part of your heel. The appearance of heel spurs varies; they might be only 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, sports stars, etc. as well as women who continuously wear a high heel.


There is often no symptom of heel spurs. Some people with heel spurs even reported no pain at all.

However, in some circumstances, 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].

The pain due to heel spurs might be severe when you reuse your feet after letting them rest for an extended period. It becomes more challenging to take part in simple activities, such as jogging.

What Causes Heel Spurs?

Typically, the long-term strains on your ligaments and muscles are responsible for heel spurs. If you leave these strains untreated, they will stretch your heel’s soft tissues and cause wearing out quickly.

Heel spurs are not something you get overnight. This problem is a consequence after an extended period of suffering. It usually starts with some early signs, like pain.

Heel spurs are usually caused by abnormal or lopsided walking (this places excessive stress on the heel bone, ligaments, and nerves).

If you continue to do jogging, running or jumping on hard surfaces for a long time, you are more likely to experience heel spurs.

Besides, wearing shoes which are too old or poorly fitted is another common catalyst of heel spurs.

It is not to mention the fact that heel spurs can come from many health problems such as

The Mayo Clinic claimed that more than 50 percent of people with plantar fasciitis would suffer from heel spurs.

Home Remedies for Heel Spurs

Fortunately, 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 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
Apple Cider Vinegar

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 often used in treating oral thrush. You can read more at Home Remedies for Oral Thrush.

2. Ice Pack

One of the simplest home remedies for heel spurs is an 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
Cold Compress

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
Baking Soda

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 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
Epsom Salt

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.

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

5. Coconut Oil

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 of heel spurs[6].

To use this one of the best home remedies for 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. It is undeniable that flaxseed oil is the next name among top home remedies for 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. It is why it is one of the most excellent home remedies for heel spurs. Foods rich in omega-3 fatty acids include cod liver, flaxseed oil, walnuts, fish roe, oily fish, seafood and so on.

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

How to use:

  • Mix 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 one of the most significant home remedies for heel spurs through helping reduce pain and inflammation from heel spurs.

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 seen as one of the essential home remedies 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 to alleviate pain and inflammation associated with heel spurs.

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 continuously recommend. It is undoubted that this spice possesses many potential abilities, in both cooking and curing diseases.

As it is useful to cope with inflammation, ginger is considered as a 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 which occur in our bones and joints are the consequence of calcium lack. The 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, which turn out to be great home remedies for heel spurs.

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.

14. Grape Seed Oil

The next tip on how to treat heel spurs is grape seed oil. Like other essentials oil in this list of home remedies for heel spurs, it is strongly anti-inflammatory. Moreover, grape seed oil, once penetrating into the skin, will increase the blood circulation. Hence, you can avoid swelling or pain.

How to do:

  • Grape seed oil should be mixed with the same amount of tea tree oil
  • Apply them on areas affected by heel spurs

15. Black Cumin Seeds

Black cumin will be a great addition to your list of home remedies for heel spurs. Not to mention other health benefits, black cumin contains many anti-inflammatory compounds which save you quickly from heel spur pain and speed up the recovery.

How to do:

  • Black cumin seeds should be soaked in hot water
  • Boil them for the next 30 minutes and then, get them strained
  • Consume the cool mixture

Repeat this method twice on a daily basis and you will notice great improvements.

16. Borax

Borax is another solution from these home remedies for heel spurs because it maintains the level of hormones as well as necessary minerals to promote healthy bone.

Borax - Home Remedies for Heel Spurs

How to use:

  • Mix a half teaspoon of borax and 4 cups of cold, chlorinated water to form a solution.
  • Soak your feet in it for 30 minutes.
  • Apply this remedy daily before going to bed.

17. Heat Treatment

Heating is one of the simplest yet most effective home remedies for heel spurs due to reducing inflammation quickly and easily.

How to use:

  • Soak a washcloth in a bucket of boiling water and then wring it dry.
  • Apply it on the heel spurs and let it stand for 15 minutes.

18. Exercises

Exercises can help you relaxed and reduce the discomfort caused by heel spurs. Some exercises such as calf stretches, plantar fascia stretches or foot rotation can help you improve the condition. Besides these exercises, you can also go cycling or swimming whenever you have time.

To have the best result, you should do exercises twice per day, in the morning and evening.

19. Weight Loss

One of the final home remedies for heel spurs is weight loss. Weight loss is effective and efficient in reducing the pain and swelling caused by heel spurs.

To lose your weight, you should follow a healthy diet and do exercises regularly. If you have difficulties in losing weight, you can ask your doctor for some advice.

Heel spurs is not too difficult to treat at home, so you can get rid of heel spurs with some care and time at your home. You can apply many different home remedies for heel spurs at the same time and persistently follow to have the best result in getting rid of heel spurs.

When to See A Doctor

Even though heel spurs usually causes no signs, there are times when the problem can lead to a series of severe complications, such as numbness, nerve pain, or even scarring. Therefore, if you notice one of these signs, contact your doctor immediately.

Besides, a doctor is necessary in case you want medical treatment for heel spurs. Currently, there are a few feasible options of conventional treatment to help you deal with heel spurs.

Cortisone injections

Cortisone is a kind of steroid which possesses dominant anti-inflammatory qualities. Therefore, it can be efficient in relieving your pain and inflammation.

It usually takes about 3-5 days for cortisone to be efficient after your injection. How long it is efficient depends on many factors. Some people can see results within few days, while others might have to wait for several months.

Nonetheless, this treatment is not highly appreciated because it does not always have positive results. Our heel has many structures, which becomes a challenge for doctors to inject. When there is something wrong with the treatment, the situation can become worse.

Besides, the effects of cortisone injections are usually temporary only. Therefore, it can not be as great as home remedies for heel spurs in the long term.

If you overuse this treatment, it can lead to the rupture of your plantar fascia as well.


It might sound like science fiction, but cryoultrasound is a new and exciting method to address heel spurs, which combines two different therapeutic techniques: ultrasound and cryotherapy.

This treatment can speed up your recovery as it interrupts the cycle and relieves pain quickly. Also, it has great impacts on your cell metabolism and blood circulation.


To be frank, surgery is not essential in the treatment of heel spurs. Facts have indicated that over 90 percent of patients improved their conditions without surgery.

Yet, if none of home remedies for heel spurs brings positive results, you can think of surgery. It will help you get rid of pain and become mobile again quickly. This treatment requires you to talk your doctor carefully. Remember that surgery is your final option!

You also need to accept the fact that there might be some feasible post-surgery complications.

How to Prevent Heel Spurs

In general, athletes have the highest risk of heel spurs, but unless you pay attention in the daily life, you can suffer from it too. The central point in both heel spur treatment and prevention is not to let your heels and feet suffer from a huge amount of pressure.

If you are more concerned about the prevention of heel spurs, the likelihood is that you might never need our home remedies for heel spurs. Thus, why don’t you spend a little time on finding out how to prevent it?

Get Rest

It seems that we are becoming more and more active, not only for work but also for fitness. Many of us are obsessed with workout to have a nice body, but they forget the significance of rest.

In fact, if you are not a professional who needs to spend all the time on workout, then you should re-arrange your schedule of training to let your body rest. The suggestion is to do nothing in one day per week so that your muscles can have time to recover.

Getting rest is also essential when you have already suffered from heel spurs. If you try too hard, the problem can become severe and complications are possible to occur.

Choose Appropriate Exercise

Doing exercise is beneficial, undeniably. But you need to choose which is appropriate for your body. Strenuous exercise might cause so much pain that you hardly bare. Therefore, do not forget to listen to the body. Sometimes, it is essential to change your activities to adapt to your specific conditions.

When you experience heel spurs, it is possible for you to ride a bike or swim, which is suitable activities for this body part to heal.

How is Your Diet?

The pH balance plays a vital role because it helps to prevent inflammation and the concentration of calcium in our body. These are the primary causes for heel spurs. So, if you look for the proper balance of pH level, then it is about a proper alkaline diet.

If the level of alkaline is too high in your system, your body finds it difficult to absorb calcium that has significant impacts on your bones. As a consequence, your bones suffer from stress and lead to the formation of bone spurs.

On the other hand, too acidic system can lead to osteoporosis, which damages your bones and makes them brittle.

So, how can we balance these two factors with our diet?

Most of us face a problem that is not getting a sufficient number of alkaline foods. Therefore, it is time you made some significant changes in your diet.

  • You ought to increase the consumption of fruits and vegetables which provide a lot of potassium. They can help control the acidity in your body and improve alkalinity.
  • Avoid processed foods at any cost because they are the primary source of sodium chloride and table salt. They have negative impacts on your blood vessels. Moreover, it makes your system more acidic.


Heel spurs are more common athletes, but it does not mean that you are free from this problem. Learn top natural home remedies for heel spurs so that you can apply them immediately when you need it.

More importantly, it is about keeping your workout routine suitable and preventing heel spurs early. SHARE this article if you want more people to know what you have discovered about heel spurs!

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

To help us reach out millions of outside readers, do not forget to LIKE and SHARE if you find this article helpful!

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