7 Effective Home Remedies for Achilles Tendinitis

by John Staughton (BASc, BFA) last updated -

Some of the most effective home remedies for Achilles Tendinitis include the R.I.C.E Method, turmeric, castor oil, vitamin E, stretching, and certain lifestyle changes, including quitting smoking and altering your activity levels.

Home Remedies for Achilles Tendinitis

R.I.C.E. Method

This may seem somewhat basic, but the R.I.C.E. method is probably the most effective and widely recognized way to ease the discomfort and pain of Achilles Tendinitis. [1]

The R stands for rest because the constant strain on that area of your foot is what got you into this mess in the first place. Be conscious of the time you spend on your feet, and try to put less stress and strain on that tendon if possible.

The I stands for ice. Icing your Achilles tendon regularly, with the ice wrapped in a towel so it gradually lowers the temperature, rather than shocking the tendons and muscles with extreme cold, can help to reduce inflammation and provide pain relief on particularly bad days.

The C stands for compression because applying pressure and support to that area, particularly while sleeping or doing complicated activities that require twisting and unusual physical movements, is essential. You can stabilize the tendon and provide support to prevent any further strain. Compression socks and appropriate footwear can help in this step.

The E stands for elevation, as adding a bit of height helps blood flow to that area, but also lets gravity work for you. Instead of making the blood vessels and capillaries in that area work harder, elevate your aching tendon and feel almost immediate relief.

Black and white back view of someone's feet in sneakers with a reddened Achilles tendon.

It is best to not walk or stretch a torn or damaged Achilles tendon. Photo Credit: Shutterstock

Castor Oil

In terms of more traditional remedies, castor oil has been used for generations as a cure-all, but when it comes to anti-inflammation, the nearly 90% of ricinoleic acid contained in castor oil makes for an ideal relief option for Achilles Tendinitis. Make sure you topically apply the castor oil – do not consume it! [2]

Vitamin E Supplementation

As a natural anti-inflammatory agent, vitamin E supplements can be a wise addition to a nutritional regiment if you suffer from Achilles Tendinitis. Vitamin E stimulates the circulatory system and functions as an antioxidant, removing free radicals that can exacerbate problems in the body and increase inflammation. [3]


One of the most well-known components of turmeric is curcumin, which is an anti-inflammatory substance. Therefore, by adding this flavorful spice to some of your meals and ensuring that you get that beneficial curcumin in your system, you can expect some easing of pain and a reduction in inflammation of the affected tendon. [4]

Lifestyle Change

Smoking is a major contributor to poor circulation, so as a patient suffering from Achilles Tendinitis, quitting smoking can significantly improve your chances of healing and avoiding more serious conditions. Quitting smoking can be hard, but when it comes to eliminating something that possibly hurts with every step you take, maybe it’s time to think about giving up the habit. [5]

An infographic on the remedies for Achilles tendinitis

Achilles tendinitis is an overuse injury of the Achilles tendon. Photo Credit: Shutterstock

Proper Shoes

Although mentioned earlier, footwear is one of the essential ways to prevent the development of Achilles Tendinitis. Particularly for athletes and individuals who rely on their feet, calves, and ankles for much of their activity (imagine rock climbers or bike messengers), having appropriate, supportive footwear is essential. That constant strain on the Achilles tendon while wearing improper shoes can have devastating effects. Talk to your doctor about your lifestyle and whether he thinks you’re in the right pair of shoes! [6]


Warming up your body, even before a normal day of commuting and work, is essential to keep those muscles healthy and active, which will prevent unexpected strains or stresses on delicate parts of the body, like the Achilles tendon. A quick five or ten-minute stretching session once or twice a day can do wonders for your flexibility and protect you from a wide range of health concerns. [7]

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About the Author

John Staughton is a traveling writer, editor, publisher and photographer with English and Integrative Biology degrees from the University of Illinois in Champaign-Urbana (USA). He co-founded the literary journal, Sheriff Nottingham, and now serves as the Content Director for Stain’d Arts, a non-profit based in Denver, Colorado. On a perpetual journey towards the idea of home, he uses words to educate, inspire, uplift and evolve.

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