A bruised heel, or calcaneal contusion, occurs when the fatty pad beneath the heel bone (calcaneus) suffers trauma from repetitive or forceful impact. This injury causes sharp pain when pressure is applied and can significantly hinder walking or standing. Taping provides external compression and stabilization to the fatty heel pad. This method prevents the fat pad from splaying outward upon impact, centralizing the tissue to reduce pain during movement.
Identifying a Bruised Heel and Necessary Supplies
Recognizing a simple heel bruise is important before attempting self-treatment, as symptoms can overlap with more serious injuries like a stress fracture. A bruised heel typically presents with tenderness directly under the bone, visible bruising, and pain that worsens with weight-bearing activities. If the pain is so severe that you cannot put any weight on the foot, or if swelling rapidly increases, seek professional medical evaluation immediately. These severe symptoms could indicate a fracture of the calcaneus or other structural damage.
The taping procedure requires three specific items for effective support and skin protection. First, use a roll of light underwrap, often called pre-wrap, to create a comfortable barrier against the skin and prevent adhesive irritation. The main component is 1.5-inch (38mm) rigid athletic tape, which provides the necessary mechanical compression to hold the fat pad in place. Finally, sharp scissors are needed to cut the rigid tape cleanly and avoid jagged edges. Ensure the skin is clean, dry, and free of lotions or hair before starting to maximize the tape’s adhesion and effectiveness.
Detailed Step-by-Step Taping Procedure
This technique aims to create a compressive “basket” around the heel fat pad, often called a fat pad approximation or basketweave. Begin by applying pre-wrap around the entire heel and arch area, starting just above the ankle bone and moving down to the ball of the foot. Ensure the skin is covered where the rigid tape will be placed. Next, apply the first anchor strip: a continuous piece of rigid tape wrapped horizontally around the foot, just below the ankle bones. This strip provides the upper boundary for the vertical support strips.
To create compression, cut three to five vertical strips of rigid tape long enough to run from the top anchor, under the heel, and up to the anchor on the opposite side. Apply the first vertical strip directly down the center of the heel, pulling upward with significant tension as you bring it from the sole up the sides to meet the anchor strip. This tension pulls the fat pad tissue inward, providing the main source of pain relief. Apply subsequent vertical strips, overlapping the previous strip by about half its width, working toward the inside and outside of the heel.
After the vertical strips are in place, apply horizontal closure strips to lock the vertical pieces down and provide circumferential compression. Start from the anchor strip and wrap continuous horizontal strips around the heel, moving down towards the sole. Overlap each strip by approximately half its width. Maintain moderate tension as you wrap to keep the vertical strips secure and maximize the compressive effect. Finish with a final horizontal strip placed just under the ankle bones to secure all ends, then firmly rub the entire tape job to activate the adhesive.
Caring for the Injury and Knowing When to Consult a Doctor
The compression provided by the tape is only beneficial if it does not interfere with circulation, so monitor the foot closely after application. If you experience signs of poor circulation, such as numbness, tingling, or a change in skin color in the toes, remove the tape immediately. The tape should be replaced every one to three days, or sooner if it becomes wet, loose, or soiled, to maintain hygiene and support integrity.
Taping is an aid to recovery, but it must be combined with the RICE protocol: Rest, Ice, Compression, and Elevation. While a heel bruise often resolves with conservative care, professional medical consultation is necessary if certain red flags appear. Seek medical attention if the pain does not begin to subside after three to five days of taping and RICE treatment, or if the initial pain prevented weight bearing. Persistent or worsening swelling, or pain that radiates away from the heel, also warrants an appointment to rule out complex injuries like a calcaneal stress fracture.