A heel stress fracture is a small crack that develops in the heel bone, known as the calcaneus, often resulting from repetitive force or overuse, unlike acute fractures from single impacts. While wrapping can offer temporary support and help manage discomfort, this information is for general knowledge only and does not replace professional medical diagnosis or treatment. Anyone suspecting a heel stress fracture should seek immediate medical attention for proper evaluation and a personalized treatment plan.
Why Wrapping Helps
Properly wrapping a heel stress fracture offers immediate benefits by providing external support and compression. Compression helps reduce swelling and inflammation by minimizing fluid accumulation around the fracture site, which contributes to pain and discomfort.
The external support stabilizes the injured heel bone, limiting excessive movement that could aggravate the fracture or cause additional pain. This supportive function helps manage pain and protects the area during initial recovery.
Getting Ready to Wrap
An elastic (ACE) bandage, typically 3-4 inches wide, is the primary material needed for wrapping a heel stress fracture. Clips or tape, usually included, secure the wrap. Before starting, ensure the skin on your foot and ankle is clean and completely dry to prevent irritation, especially when worn for extended periods.
Position the foot at approximately a 90-degree angle to the lower leg, in a neutral and relaxed position, to ensure proper alignment. Having all materials within reach will facilitate a smooth application.
Applying the Wrap: A Step-by-Step Guide
Begin by holding the elastic bandage so the roll unwraps from the top. Start wrapping at the base of the toes, around the ball of the foot, ensuring the toes remain uncovered to allow for circulation monitoring.
Wrap the bandage around the ball of the foot once or twice to create an anchor point, applying a light, even pull. Proceed by wrapping in a figure-eight pattern, crossing diagonally across the top of the foot, circling behind the ankle, and returning under the arch. Overlap each layer by about half the width of the bandage to ensure consistent coverage and pressure.
The wrap should cover the entire foot from the base of the toes, enclosing the heel, and extending several inches above the ankle, typically 4 to 6 inches up the calf. Maintain firm, even tension; the wrap should feel snug but not uncomfortably tight. Avoid wrapping too tightly, as this can restrict blood flow and potentially cause numbness, tingling, or increased pain. Secure the end with the provided clips or tape.
After applying the wrap, check for proper circulation. Observe the color and temperature of the exposed toes; they should remain pink and warm, similar to the uninjured foot. Press firmly on a toenail until it blanches (turns white), then release; the color should return within two to three seconds. If the toes appear purplish or blue, feel cold, or if there is numbness, tingling, or increased pain, the wrap is too tight and should be immediately removed and reapplied with less tension.
Beyond the Wrap: Comprehensive Recovery
Wrapping the heel is a supportive measure, but a full recovery from a stress fracture involves a broader approach. Rest is a primary component of healing; avoid activities that place weight or stress on the injured heel for a period determined by a healthcare professional.
Applying ice to the affected area can help reduce swelling and pain, typically for 15 to 20 minutes several times a day, always with a barrier between the ice and the skin. Elevating the injured foot above the level of the heart can further assist in reducing swelling by promoting fluid drainage, achievable by propping the foot on pillows while resting.
Over-the-counter pain medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs) or acetaminophen, can help manage discomfort, but it is advisable to consult a doctor before taking any medication. Once approved by a healthcare provider, selecting appropriate footwear is important for supporting the healing bone and preventing recurrence. Shoes with ample cushioning and rigid midsoles can help absorb impact and distribute weight evenly across the foot. Avoid high heels and shoes with narrow toe boxes, as these can place undue stress on the foot.
Follow-up appointments with a healthcare professional are crucial to monitor healing progress and guide the safe return to activity, often involving physical therapy to regain strength and mobility. Seek immediate medical attention for increasing pain not relieved by rest, the development of numbness or tingling, significant swelling, discoloration of the foot, or an inability to bear any weight on the affected foot. Adhering to a doctor’s treatment plan and being vigilant for these symptoms are important steps for a complete recovery and to minimize the risk of future injuries.