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Back of The Heel Pain? Here Are 6 Of The Best Home Remedies You Can Try!

Back of the heel pain can be frustrating and limit your mobility, making it difficult to move around and complete daily tasks.

Although there are various medical treatments available, such as physical therapy or surgery, there are also several simple home remedies that can help reduce pain and inflammation.

In this blog, we will discuss some effective home remedies that you can try at home to relieve pain and prevent it from coming back. Discover some tips that can help you alleviate your pain quickly and effectively.

Common Causes of Back of Heel Pain

back of the heel pain, man massaging his heel

There are various causes of back of heel pain, and identifying the underlying one is crucial to determine the most effective treatment. Here are some of the most common causes of heel pain:

Achilles Tendonitis

Achilles tendonitis is a condition that results from inflammation of the Achilles tendon, which connects your calf muscles to your heel bone. It can cause pain and stiffness in the back of the heel, making it difficult to walk or run.


Bursitis is a condition that occurs when the bursae – small fluid-filled sacs that cushion the joints – become inflamed. It can cause swelling, redness, and pain at the back of your heel.

Heel Spurs

A heel spur is a bony protrusion that develops on the underside of the heel bone. It can cause a sharp pain in the back of the heel and make it challenging to put weight on that foot.

Plantar Fasciitis

Plantar fasciitis is a condition that results from inflammation of the plantar fascia, the ligament that runs along the bottom of the foot. It can cause stabbing pain in the back of the heel and make it difficult to walk or stand for long periods.

Other Injuries or Conditions

Other injuries or conditions that can cause pain at the back of the heel include stress fractures, tendon tears, and nerve entrapment.

If you experience back of heel pain, it’s essential to see a doctor for an accurate diagnosis and treatment plan. Knowing the underlying cause of your pain can help you find the right home remedies to alleviate it.

Benefits of Home Remedies for Heel Pain

When it comes to heel pain, trying home remedies can offer several benefits over more invasive medical treatments, such as cost-effectiveness, accessibility, and convenience.


One of the most significant benefits of home remedies is that they are cost-effective. Many of the remedies like rest, ice, massage, and stretching exercises don’t require any special equipment or medication. You can do them at home without incurring additional expenses.


Home remedies are accessible to anyone and don’t require any medical expertise. You can try them at home, even if you don’t have health insurance or live in a remote location. You can also start these remedies as soon as you feel pain without having to wait for a doctor’s appointment.


Trying home remedies for heel pain is also more convenient than other medical treatments. Since you can do these remedies at home, you don’t need to rearrange your schedule to accommodate multiple doctor’s appointments or hospital visits. You can also integrate these remedies into your daily routine without interrupting your work or personal life.

Natural Approach

Home remedies use a natural approach to healing the body, which is more gentle and non-invasive than medical treatments. These remedies help promote the body’s natural healing process by reducing inflammation, increasing circulation, and relaxation techniques like massage.

In conclusion, home remedies can offer a cost-effective, accessible, convenient, and natural way to relieve heel pain. However, it’s essential to see a doctor if the pain persists or worsens despite the home remedies.

Related: Heel Pain: Fastest Way to Cure it in 2023

Top Home Remedies for Heel Pain Relief

man massaging his girlfriends foot at home, back of the heel pain home remedy.

There are several simple and effective home remedies that you can try to relieve pain and inflammation in the back of your heel. Here are some of the top remedies:

Rest and Ice

Resting and applying ice to the affected area can help reduce inflammation and pain. Resting the affected foot can also prevent further injury or aggravation of the condition.

Epsom Salt Soak

An Epsom salt soak can help reduce inflammation and promote healing. Add a cup of Epsom salt to warm water and soak your foot for 20 to 30 minutes. This can also help relax the muscles.

Calf Stretches

Stretching the calf muscles can help relieve tension and pain in the heel. Stretching exercises like stretching against the wall can help alleviate some of the pain.


Massaging the affected area can help increase circulation and promote healing. Use your hands or a massage ball to massage the bottom of your foot and calf muscle.

Shoe Inserts

Using shoe inserts can take the pressure off your heel and provide support. Inserts like heel cups and arch supports can help reduce pain and prevent further injury.

Over-the-counter Pain Medications

Over-the-counter pain medications like ibuprofen and acetaminophen can help reduce pain and inflammation. Always talk to your doctor before taking any medication, especially if you have underlying medical conditions.

These home remedies can be an effective way to alleviate heel pain and promote healing. However, if the pain persists or worsens, see a doctor for proper diagnosis and treatment.

Related: Could Your Shoes Be Causing Your Heel Pain?

Dietary Changes for Heel Pain Management

In addition to home remedies, making dietary changes can also help manage heel pain. Certain foods can help reduce inflammation in the body and promote healing, reducing the symptoms of heel pain.

Anti-Inflammatory Foods

Incorporating anti-inflammatory foods into your diet can help reduce inflammation in the body, which can exacerbate heel pain. Foods like leafy greens, berries, salmon, nuts, and seeds contain antioxidants and anti-inflammatory properties.

Avoid Processed Foods and Sugary Drinks

Processed foods and sugary drinks can be inflammatory and contribute to weight gain, which can put added pressure on the feet and exacerbate heel pain. It’s essential to avoid foods like sugary drinks, baked goods, fast food, and processed snacks.

Increase Water Intake

Drinking enough water is essential for overall health, including relieving heel pain. Water helps keep the body hydrated and flush out waste and toxins, reducing inflammation in the body.

Proper Nutrition

Finally, proper nutrition is essential for overall health and can help manage heel pain. Make sure your diet is well-balanced and includes adequate nutrients like calcium, magnesium, and vitamin D, which are essential for bone health.

By making these dietary changes, you can help alleviate heel pain and improve overall health. It’s essential to discuss any dietary changes with your doctor to ensure they are safe and effective for your individual needs.

When to See a Doctor

Home remedies can be an effective way to manage heel pain, but there are times when it’s crucial to see a doctor. Here are some signs that indicate you should see a doctor for heel pain:

Severe Pain

If the pain is severe or getting worse despite trying home remedies, it’s essential to see a doctor. Severe pain can indicate a more serious underlying condition that needs prompt medical attention.

Related: What Are The Medical Treatment For Heel Pain?

Inability to Walk or Move

If the pain is making it challenging to walk or move, it’s crucial to seek medical attention immediately. This can indicate a severe injury or condition that needs prompt attention.

Signs of Infection

If the area around the heel is red, swollen, or warm to the touch, it can be a sign of an infection. Infections in the foot can spread quickly and be dangerous, so it’s essential to see a doctor right away.

Chronic Pain

If the pain persists for several weeks or months, it’s essential to see a doctor. Chronic pain can indicate an underlying condition like arthritis or a stress fracture that needs medical attention.

Numbness or Tingling

If you experience numbness or tingling in the foot along with heel pain, it can be a sign of nerve damage. Contact a doctor immediately if you experience these symptoms.

In conclusion, if you experience any of these symptoms, it’s essential to see a doctor promptly. While home remedies can be an effective way to manage heel pain, there are times when seeking medical attention is crucial for proper diagnosis and treatment.

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