The Most Effective Home Remedies for Cracked Heels:
An Evidence-Based Approach
Discover
the most effective home remedies for cracked heels backed by evidence. Learn
natural, safe, and proven methods to heal dry, cracked feet and restore
softness.
Cracked
heels, medically referred to as heel fissures, are a wide spread
foot problem that can be both painful and disgusting . These fissures usually
develop when the skin around the heels becomes very dry and thickened. In due
course they split under pressure. While usually not a serious issue, deep
cracks can lead to infection and discomfort, affecting daily movement.
Fortunately, several evidence-backed home remedies can help to heal and prevent
cracked heels.
In
this blog post, we’ll explore the most effective and affordable natural
remedies for cracked heels and get to know the science behind their efficacy.
Knowing Cracked Heels
Cracked heels are generally caused by a combination of dry skin (xerosis), mechanical pressure, less hydration and skin thickening. Factors contributing to the condition include:
- Prolonged standing
- Open-backed shoes or sandals
- Skin conditions like eczema or psoriasis
- Obesity (increased pressure on heels)
- Aging (decreased skin elasticity)
A recent study emphasized that up to 20% of adults suffer from dry, cracked heels, with women being more frequently affected than men.
1. Soaking and Exfoliation
Do you know the reason why it works ?
Soaking
helps to soften the skin and reduce dryness. When combined with exfoliation, it
helps to remove dead skin and encourages the regeneration of healthy skin
layers.
Procedure:
- Soak feet in warm (not hot) water mixed with Epsom salt for about 15–20 minutes.
- Use a pumice stone or foot file to gently exfoliate the thickened skin.
- Pat dry and apply moisturizer.
Scientific Evidence:
According to the American Academy of Dermatology, soaking followed by exfoliation is a basic step for treating thick and dry heel skin
2. Coconut Oil
Do you know the reason why it works ?
Coconut
oil is a natural emollient . With its antimicrobial and anti-inflammatory properties
so that it help in retaining skin moisture and protect against infection.
Procedure:
Apply
a generous amount of virgin coconut oil to the cracked heels before bedtime and
cover with cotton socks overnight.
Scientific Evidence:
A
randomized controlled trial published in Dermatitis found
that coconut oil significantly improved skin hydration and
lipid barrier function in subjects with xerosis.
3. Honey
Do you know the reason why it works ?
Honey
is a natural humectant that retains moisture for a long time. It has proven
antibacterial and wound-healing properties.
Procedure:
Mix
one tablespoon of raw honey into a warm foot soak or apply directly as a mask
to heels for 20 minutes before rinsing off.
Scientific Evidence:
A
study in Journal of the International Society for Burn Injuries, journal documented honey's efficacy in promoting
wound healing and reducing bacterial load, making it suitable for cracked
heels.
4. Shea Butter
Do you know the reason why it works ?
Rich
in vitamin A and fatty acids, shea butter provides intense
moisturization and promotes skin regeneration.
Procedure:
Apply
shea butter directly to clean heels and massage till it is absorbed.
Always use in night time. Make sure to use with socks to seal in moisture.
Scientific Evidence:
Shea
butter has been clinically shown to improve skin smoothness and
hydration, according to research published in the Journal .
5. Banana and Avocado Mask
Do you know the reason why it works ?
Bananas
are natural moisturizers rich in vitamins A, B6, and C, while avocados provide
healthy fats and nutrients that help repair damaged skin.
Recipe:
- Mash 1 ripe banana and ½ ripe avocado into a paste.
- Apply to heels and leave on for 20 minutes.
- Rinse with lukewarm water and pat dry.
Evidence:
While
direct clinical trials are limited, a review in Research Gate noted
the skin-rejuvenating benefits of avocado due
to their antioxidant and anti-inflammatory properties.
6. Aloe Vera Gel
Do you know the reason why it works ?
Aloe
vera is well-known for its soothing, moisturizing, and anti-inflammatory properties,
which help repair the dry, cracked skin barrier.
Procedure:
Use
fresh aloe vera gel or store-bought pure gel. Apply generously before bedtime
and wear socks to enhance absorption overnight.
Scientific Evidence:
A
study published in PubMed journal confirmed
that aloe vera improved skin hydration and accelerated thehealing of minor skin wounds.
7. Glycerin and Rose Water Blend
Do you know the reason why it works ?
Glycerin
is a humectant that pulls moisture into the skin. Similarly,
rose water has antiseptic and anti-inflammatory properties.
Preparation:
- Mix equal parts glycerin and rose water.
- Apply to cracked heels daily, ideally before sleeping.
Scientific Evidence:
According
to the International Journal of Pharmacy and Pharmaceutical Sciences,
glycerin enhances the stratum corneum’s moisture content, thus
improving skin softness and elasticity.
8. Oatmeal Scrub
Do you know the reason why it works ?
Oatmeal
contains saponins and phenolic compounds that
cleanse, soothe, and reduce skin inflammation.
Recipe:
- Mix powdered oats with honey or milk to form a paste.
- Apply and gently scrub affected areas for 10 minutes.
- Rinse and moisturize.
Scientific Evidence:
A
publication in the Journal of Science Direct documented
oatmeal’s anti-inflammatory and moisturizing effects on dry,
itchy skin.
9. Apple Cider Vinegar (ACV) Soaking
Do you know the reason why it works ?
Apple
Cider Vinegar helps to soften callused skin and restore pH
balance, which can promote skin repair.
Application:
Add
1/4 cup ACV to a basin of warm water and soak feet for 10–15 minutes. Exfoliate
afterward and moisturize.
Caution:
Do
not use ACV on deep or bleeding cracks, as it may irritate the skin.
Scientific Evidence:
Though
largely anecdotal, ACV’s mild acid profile has been supported
for superficial skin rejuvenation and callus management in integrative
dermatology reviews.
Preventive Measures for Cracked Heels
While
remedies are helpful, prevention is key. Here are some important
tips:
Stay hydrated:
Dehydration contributes to skin dryness.
Moisturize twice daily: Use urea-based creams or natural emollients.
Avoid harsh soaps:
Use mild, pH-balanced cleansers.
Wear cushioned, closed-back footwear: Prevents heel exposure and pressure.
Manage underlying health conditions: Especially diabetes and thyroid disorders.
When to Consult Your Physician
Seek
medical attention if:
- Cracks bleed or ooze pus
- Pain becomes intense
- You have diabetes or peripheral neuropathy
- No improvement is seen despite home care
A
podiatrist or dermatologist can recommend prescription-strength creams or
occlusive dressings.
Last but not Least
Cracked
heels can be effectively treated and prevented through consistent home care and
easy remedies. Ingredients like coconut oil, honey, aloe vera, and glycerin
have scientifically supported benefits for skin hydration and
they work like a magic in healing. By applying these remedies into your
self-care routine, definitely you can restore soft, healthy heels without
switching to expensive treatments.
References
1.Guidozzi, F. (2017). Foot problems in older women. Climacteric, 20(6), 518 521.
https://pubmed.ncbi.nlm.nih.gov/28933975/
2. Academy of Dermatology
Association. (2021). "Dry, Cracked Heels".
3. Evangelista MT, et al. (2014). "The Effect of Coconut Oil on Moisturizing the Skin".
4. Aziz .Z. (2016). "The Effects of Honey ". https://europepmc.org/article/med/27576926
5. Camera, Tara. "Fall head over heels in love--with your feet." Drug Topics, vol. 157, no. 3, Mar. 2013, pp. 59+.
6. Marra, A., et al (2024). Avocado and Its By-Products as Natural Sources of Valuable Anti-Inflammatory and Antioxidant Bioactives for Functional Foods and Cosmetics with Health-Promoting Properties. Applied Sciences, 14(14), 5978. https://doi.org/10.3390/app14145978
7. Hekmatpou D, et al (2019). The Effect of Aloe Vera Clinical Trials on Prevention and Healing of Skin Wound: A Systematic Review. Iran J Med Sci. 2019 Jan;44(1):1-9. PMID: 30666070; PMCID:PMC6330525. https://pmc.ncbi.nlm.nih.gov/articles/PMC6330525/
8. Surjushe A, et al. (2008). "Aloe
vera: A Short Review". Indian J
Dermatol. https://pmc.ncbi.nlm.nih.gov/articles/PMC2763764/
9. Loden, M., & Alander, J. (2022). Hydrating substances. In Handbook of cosmetic science and technology (pp. 240-252). CRC Press. https://www.taylorfrancis.com/chapters/edit/10.1201/9781003032694-25/hydrating-substances-marie-lod%C3%A9n-jari-alander
10.Liu, M., et al (2025). Dual-Action Fermented Oats (Avena sativa L.): Anti-Inflammatory and Skin Barrier Restoration. Journal of Dermatologic Science and Cosmetic Technology, 100103..
11. Elhage, K. G., St. Claire, K., & Daveluy, S. (2022). Acetic acid and the skin: a review of vinegar in dermatology. International Journal of Dermatology, 61(7), 804-811.
https://onlinelibrary.wiley.com/doi/abs/10.1111/ijd.15804
