Dealing With A Bruised Heel
Stepping on a stone in bare feet or thin-soled shoes can lead to more than a temporary sting of pain. Over the next few hours, you may develop pain in your heel, along with a sensation that you're always stepping on something like a marble or tiny stone. When these symptoms appear, you have a heel bruise. It's not a serious injury, but it can be quite uncomfortable. Here are some tips for dealing with the pain.
Wear shoes.
A heel bruise is an injury to the fat pad between your heel bone and the ground. This fat pad is meant to protect the heel bone from damage. But, when it is injured, it may not do this job as well. As it swells, the pain you experience results from the fat pad being "sandwiched" between your hard bone and the hard ground. If you wear well-padded shoes, you'll put less pressure on the fat pad whenever you walk. This will not only reduce your pain, but it will also allow the injury to heal faster.
Apply ice.
The constant sensation that you're stepping on something comes from the swelling around the bruised area. If you can bring this swelling down, you'll be much more comfortable. Hold an ice pack against the bottom of your foot for about 20 minutes a few times per day. If this is too much of a hassle, just dunk your whole foot in a bucket of cold water while you're watching television or reading.
Avoid running and excessive walking for a few days after the pain is gone.
The pain may disappear a few days before the tissues are completely healed. If you go back to a lot of running or walking before the injury is fully healed, the pain may come right back as you re-bruise the still-sensitive area. So, avoid running and excessive walking until the pain and discomfort is gone, and then stay inactive for a few more days for good measure. Ease back into walking or running the first few days. Do a little bit, see how your heel feels, and then do a little more the next day if you don't feel any pain.
If the pain from your heel bruise does not go away within a week or so, contact a podiatrist like those at Foot & Ankle Care Center PA. You may have a deeper bone bruise, and your podiatrist can recommend orthotics and other treatments to keep you comfortable while it heals.
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