A bruised heel, medically known as a calcaneal contusion or fat pad contusion, results from impact to the heel bone (calcaneus). It typically affects the protective fat pad and surrounding tissues beneath the heel bone. It is a common foot injury causing significant pain and discomfort, often making walking and weight-bearing difficult. While often painful, a bruised heel is generally manageable with home care.
Immediate Relief Strategies
Reducing pain and swelling in the acute phase involves immediate steps. The RICE method—Rest, Ice, Compression, and Elevation—provides a structured approach. Rest means avoiding strenuous activity and keeping weight off the injured heel to prevent further damage.
Apply ice to the affected heel for 10-20 minutes every 1-2 hours for the first two to three days to reduce swelling and pain. Compression, such as taping the heel, stabilizes the fat pad and reduces swelling by providing gentle pressure. Elevating the foot above heart level, especially while resting or sleeping, can also reduce swelling. For pain management, over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen, or acetaminophen, can help alleviate discomfort and inflammation.
Supporting Healing and Recovery
As initial pain subsides, longer-term strategies promote healing and comfort. Appropriate footwear with cushioned soles and good arch support helps recovery. Heel cups or orthotics can help with shock absorption, providing additional cushioning and support to the heel. These inserts lift the heel slightly, reducing direct pressure.
A gradual return to activity is advised, avoiding any actions that cause pain. Gentle stretching of the calf and foot muscles can maintain flexibility once pain allows. For instance, sitting and gently pulling toes back toward the body stretches the foot. Massage techniques also improve blood flow and reduce stiffness around the heel. Recovery can take several weeks to months, depending on injury severity.
When to Consult a Doctor
Recognize signs that a bruised heel might be more serious or not healing as expected, requiring medical evaluation. Seek medical attention if pain is severe, does not improve with home care within a week, or worsens. Other symptoms include swelling or bruising, numbness or tingling in the foot, or an inability to bear weight on the affected heel.
These symptoms could indicate a more serious condition, such as a stress fracture or plantar fasciitis, requiring accurate diagnosis and specific treatment. A healthcare provider can perform examinations and order imaging like X-rays or MRIs to determine the underlying cause.
Preventing Recurrence
Proactive measures help avoid future heel bruises. Wearing appropriate and supportive footwear for daily activities and exercise is recommended. Shoes should offer adequate cushioning and shock absorption. Regularly replacing athletic shoes is also advised, as cushioning degrades over time.
Shock-absorbing insoles or heel cups provide additional protection, especially during activities with repetitive impact. Maintaining a healthy weight reduces stress on the feet, as excess body weight places increased pressure on the heel. Warming up before physical activity and avoiding sudden, high-impact landings on hard surfaces also protects heels from injury.