1. Bruised Heel Basics
While a heel bruise is painful, an athlete can function properly if they tape the bruised heel correctly to minimize the pain. A bruised heel happens when the fat pad located at the back of the heel suffers a contusion or the fat pad moves to the side leaving less padding for the heel. This causes the heel to bruise more easily. Taping it up helps relieve the pain but the only way to effectively treat a bruised heel is rest. There are two taping methods available to reduce the pain and minimize the chance of further injury. They are the anchor and over-the-ankle methods.
2. Anchor Taping
To use the anchor taping method, first get some 1-inch non-stretch zinc oxide sports tape. Start by placing a strip of the tape horizontally around the heel with the tape starting and ending just in front of the ankle. Next put a piece of support under the middle of the foot and connect this piece with the previous horizontal taping on the back of the heel at the middle of the foot. Continue adding these support strips all the way to the back of the heel. This support tape should cover almost the entire bottom part of the heel starting at the middle of the foot to the heel.
3. Over the Ankle Taping
The second option for taping a bruised heel is to start on the outside of the ankle with the tape. Then bring the tape around to the inside and down under the foot toward the heel. Pull gently on the tape to secure it to the bottom of the heel, and bring the tape around the backside of the heel. Finish the taping by crossing the tape over the original starting point of taping. There should be an "X" on the top of the foot and the heel should have taping support on each side of the heel, the back and the bottom. Be sure that the taping is tight but not so tight that there is a change in skin color. This denotes a lack of circulation in the foot which could inhibit healing.
