1. When it Hurts to Hobble
To determine if the pain you feel when you walk is a bruised heel, take the painful foot in your hands and press gently on the middle of your heel with the pads of your thumbs. Increase the pressure steadily until you feel the pain. If the pain is sharp and decreases when you release the heel, it is probably a bruised heel.
2. Causes of Heel Pain
Heel pain occurs by overstretching the muscle in the base of your foot. This happens when you walk long distances in shoes with poor or worn cushioning. The muscles in your lower leg connect to the muscles in your foot at the point where your heel is. Tightness in the calf muscles will put pressure on your heel as the tension is extended down your foot. You may notice an ache in the lower leg, just above your ankle. This is the source of the problem.
3. Reducing the Pain
The first step in reducing the pain is to reduce the inflammation. Freeze a 500 ml water bottle. Once it is fully frozen, put a towel on the floor. Sit in a chair with your foot flush with the floor. Place the frozen water bottle on its side. Roll the bottle from your toes straight back to the heel as a continuous movement for 10 to 15 minutes, three to four times a day. This exercise reduces the inflammation and helps stretch out the muscles in your foot. The second step is to gently massage your calf muscle. Rub the entire length of the muscle with both hands, focusing on the lower portion of the leg, closes to your ankle. Massage for 10 minutes and then apply a heat wrap or muscle rub to the area. Repeat this step after the water bottle routine for complete relief.
4. Put Yourself In Other Shoes
A bruised heel is not a major injury, but it is extremely painful and makes mobility a challenge. Recovery will be slow and usually takes four to six weeks to completely recover. During this time, test your shoes to see if they provide adequate support to your feet. Look at the inside sole and push the inside of the shoe with your hand. There should be even cushioning that you can feel give. If you cannot feel any cushioning, there is none for your feet.
5. Never Again
Avoid heel pain in the future by adding a simple exercise to your daily routine. Stand on the edge of a stair, so that all your weight is on the balls of your feet. Press down with your heel as far as you can. Hold for a count of five and then bring your heel up so that it is parallel with the stair. Repeat this stretch 10 times.
