A bruised heel, medically known as a calcaneal contusion or “policeman’s heel,” is a common and often painful injury affecting the underside of the foot. It occurs when the fat pad that naturally cushions the heel bone, or the calcaneus itself, experiences trauma. This injury can significantly impact daily activities, making walking and standing uncomfortable.
Understanding a Bruised Heel
A bruised heel results from direct impact or repetitive stress that damages the protective fat pad or the heel bone. Common acute causes include landing forcefully on the heel from a jump or fall, or stepping on a hard object like a stone. Chronic causes involve repetitive pounding on the foot, such as running, jumping, or walking on hard surfaces. Poor footwear with inadequate cushioning can also contribute to this injury.
Symptoms include pain at the bottom of the heel, which may feel deep within the bone, especially when bearing weight or walking. The area might be tender to the touch and can show swelling. Sometimes, discoloration, such as a red or purple bruise on the outside of the heel, may be visible due to bleeding under the skin.
Typical Healing Timeline
The healing duration for a bruised heel varies depending on the injury’s severity. A mild bruise to the heel’s fat pad usually resolves within one to three weeks. The pain often subsides within a few days, and visible bruising should disappear in about a week.
When the heel bone itself is bruised, recovery can extend to two to six weeks. More severe bone bruising may take several months to fully heal, as the bone tissue requires more time to repair. Patience is important for complete recovery, as returning to activities too soon can prolong the healing process or lead to complications like scar tissue formation.
Accelerating Recovery and Self-Care
To promote healing and manage symptoms of a bruised heel, several self-care strategies are effective. Resting the affected heel, avoiding activities that increase pain like running or prolonged standing, is important. Using crutches or a walking boot can reduce pressure if walking is painful. Applying ice to the injured area for 15-20 minutes at a time, every two to three hours during the initial 48-72 hours, can reduce pain and swelling.
Compression, achieved with an elastic bandage wrapped around the foot and ankle, can minimize swelling. Elevating the foot above heart level when resting reduces swelling. Over-the-counter pain relievers such as ibuprofen or acetaminophen manage pain and inflammation. Choosing footwear that provides good cushioning and arch support absorbs impact and protects the heel during recovery. Gradually returning to normal activities after the acute pain subsides prevents stiffness and improves circulation.
When to Seek Medical Attention
While many bruised heels improve with self-care, medical attention is appropriate in certain situations. Seek professional evaluation if pain is severe immediately after an injury, or if it doesn’t improve after a few days of home care. Persistent pain that lasts more than a few weeks, despite rest and self-treatment, requires a doctor’s visit.
Difficulty bearing weight on the affected foot, or an inability to walk as usual, also indicate a need for professional assessment. Numbness or tingling in the heel, along with swelling that does not subside or worsens, may indicate a more serious issue, such as nerve compression or a stress fracture. Signs of infection, such as fever, increased redness, or warmth around the bruise, require prompt medical consultation.