Bruised Heel Bone Treatment

Quick answer: Treatment for bruised heel bone treatment follows a stepwise approach: 1) conservative care first (rest, ice, supportive footwear, OTC anti-inflammatories), 2) physical therapy and targeted exercises, 3) in-office treatments (injections, custom orthotics) if conservative fails at 4-6 weeks, 4) surgery for refractory cases. Most patients resolve at step 1 or 2. Call (810) 206-1402.

✅ Medically reviewed by Dr. Thomas Biernacki, DPM — Board-Certified Podiatrist · Last updated April 6, 2026

Bruised Heel Bone Treatment [Causes & Best Home Remedies!] 

Bruised Heel Bone Treatment: 90% of the time, a bruised heel can happen due to a big fall or even a light awkward fall. Use the BEST Home Remedies & FIX IT!

Look:

• The bottom of the heel pain can be improved with a few simple treatment changes.
• We are foot doctors & we see this problem get better almost every day.
• The goal is to solve this problem without medication or surgery if possible.

So, let’s GO!

Heel bone bruise treatment & recovery time:

Heel bone bruise pain causes:

Causes:

Two Major Causes:

1) A bruised heel is usually caused by severe trauma:

• This is usually a fall with the front of your foot pointed up.
• This fall can magnify your body weight by 5-6x.
• So if you weigh 200 pounds, that’s over 1,000lbs pounds of force.
• The only thing protecting your heel bone from breaking apart is about 1 cm of the fat pad!
• Both the fat pad & the heel can become bruised.
• A bone bruise is also possible!

• The fat pad can even herniate out into the skin.

2) Constant repetitive pounding on your heel:

• Even running on your heel in poor shoes can magnify your weight by 2-3x with each step.
• That is 2-3x your weight per heel for 1,000s of steps.
• Your fat pad can become bruised and sore, just like any other part of your body.
• Both the fat pad & the heel can become bruised.
• A bone bruise is also possible!
• The fat pad can even herniate out into the skin.

Bruised Heel Symptoms:

• Sore heel.
• Especially if you push at the center from the bottom with your thumb.
• Possibly herniated fat pad into the other edges of skin around your heel.
• It hurts to walk barefoot on a hard surface.
• Redness, swelling & bruising.

Bruised Heel Recovery Time:

• A bruised heel will usually take 1-3 weeks to recover.
• This can be increased with shock absorption.
• If the bone is bruised as well, it can take 2-6 weeks to feel better.
• If there is still severe pain after a few days or a week, consider a stress fracture or calcaneus fracture.
• It is possible to increase the bruised heel recovery time with PRICE therapy (mentioned below).

How To Heal A Bruised Heel:

The goals of bruised heel treatment are:

• To protect the injury from getting worse.
• To decrease the inflammation.
• To allow healing to start earlier.
• To make sure nothing worse is wrong!

Bruised Heel Bone Treatment:

1)Offload the heel:

• Resting does not always mean relaxing on the couch.
• But maybe try swimming or biking instead of running for a couple of days.
• The bruise gets better in a hurry if you give it time to heal!

2)Ice & elevate the heel.

• Icing is key to faster healing!
• 2-3x per day for about 15-20 minutes will decrease the flow of inflammatory cells into the muscle.
• Afterward, the arteries will vasodilate, further flushing out inflammatory cells from the region.
• Ice has deeper penetrating power than heat.
• Do not use heat immediately after the injury!

3)Topical anti-inflammation creams:

• There are anti-inflammatory creams prescribed by your podiatrist that can decrease the inflammation and speed up your healing time.
• Capsaicin & Voltaren gel works great.
• Doctor Hoy’s Natural Pain Relief Gel or anything with menthol in it.

4)Oral anti-inflammation:

• These include Ibuprofen & Aspirin.
• This can be over the counter or prescription.
• Do not take these unless instructed to do so by your physician or podiatrist.
• Take a 1-2 week course to decrease the inflammation and speed up your healing time.
• Take 2-3x doses per day as instructed. This builds up anti-inflammatory enzyme levels in your system.
• Taking just 1-2 pills and then stopping does nothing for inflammation!

5) Get new shoes:

• Shoes have a max life of 300 or so miles.
• There are built more flexible & lighter than ever.
• This means they need to be replaced more often than ever.
• Getting a great supportive pair of shoes will make sure that there is pressure removed from your heel.
• This is especially important if you have a calcaneal stress fracture, planer fasciitis, or any other type of heel injury.
• Consider shoes combined with a good supportive orthotic for the best pain relief!
• The following link will show you what our favorites are.

6) Good Orthotics:

• Consider these recommended orthotics!
• These are the best orthotics we have reviewed, with great prices!

The best heavy-duty orthotics:

The best dress shoe orthotics:

The best 3/4 length orthotics:

Other Causes of Bruised Heel Pain:

These are the most common other types of bottom of the heel pain.

1) Bottom Of The Heel Pain:

Plantar Fasciitis:

• This is the most common source of heel and arch pain.
• It is worse in the morning & better with a massage.
• This Includes heel spur treatment.

Foot Fat Pad Atrophy:

• If it feels like you do not have any fat pad cushion in your heel.

Heel Stress Fracture:

• This gradually onsets in high activity people starting a new activity.
• It presents over days and weeks as aching deep heel pain.

Posterior Tibial Nerve Entrapment:

• The posterior tibial nerve runs along the back and inside of the ankle.
• You will feel numbness, burning, and tingling.

Bruised Heel:

• This happens after a long-running or a big fall.

Stone Bruise:

• This is a deep contusion after stepping on a stone.

2) Bottom Of The Foot Arch Pain:

Plantar Fasciitis:

• This is the most common source of heel and arch pain.
• It is worse in the morning & better with a massage.

Plantar Fibroma:

• This is a bump anywhere along your arch. It could be one or multiple.
• This feels like a pebble under your skin.

Sprained Foot Arch:

• This can happen when you fall violently.
• There may be swelling and bruising in the midfoot.

Posterior Tibial Nerve Entrapment:

• The posterior tibial nerve runs along the back and inside of the ankle.
• You will feel numbness, burning, and tingling.

Plantar Fascia Strain:

• If you have severe pain in your arch after a fall or injury.

Foot Cramps At Night:

•  Foot cramps are the most common muscle spasm in our body.

Back of the heel pain:

• If your pain is at the back of the heel, check this treatment guide out!

Ball Of The Foot Pain:

• Consider this ball of the foot pain and metatarsalgia treatment guide.
• This is the best information we have all rolled into one!

Foot Fat Pad Atrophy:

• If it feels like you do not have any fat pad cushion in the ball of your foot.

Sprained Ball Of Foot:

• This can happen when you fall violently.
• There may be swelling and bruising big toe joint.

Foot Cramps At Night:

•  Foot cramps are the most common muscle spasm in our body.

Stone Bruise:

• This is a deep contusion after stepping on a stone.

Many More:

• Bent Big Toe.
• Straight Big Toe .
• Pain in Small Toes (2-4th Toes).
• Sprained Big Toe (Turf Toe).
• The Ball of Your Foot.
• Ball of the Foot-Second Toe.
• Little Toe (5th Toe).
• The Outside of the Foot.
• Top of the Foot Pain.
• Foot Arthritis.
• Toe Cramps Or Spasms.
• Long Second Toe.

And remember… Get GREAT Shoes:

Related Treatment Guides

Suffering From a Bruised Heel?

A bruised heel bone can be debilitatingly painful. Our podiatrists differentiate bruises from fractures and provide expert treatment to speed your recovery.

📞 Or call us directly: (810) 206-1402

Clinical References

1. Tu P, Bytomski JR. Diagnosis of heel pain. Am Fam Physician. 2011;84(8):909-916.
2. Aldridge T. Diagnosing heel pain in adults. Am Fam Physician. 2004;70(2):332-338.
3. Thomas JL, et al. The diagnosis and treatment of heel pain: a clinical practice guideline. J Foot Ankle Surg. 2010;49(3):S1-S19.

More Podiatrist-Recommended Foot Health Essentials

Hoka Clifton 10

Max-cushion everyday shoe — podiatrist favorite for walking and running.

PowerStep Pinnacle Insole

The podiatrist-recommended over-the-counter orthotic.

OOFOS Recovery Slide

Impact-absorbing recovery sandal — wear after long days on your feet.

As an Amazon Associate, Balance Foot & Ankle earns from qualifying purchases. Product recommendations are based on clinical experience; prices and availability shown above update live from Amazon.

When to See a Podiatrist

If foot or ankle pain has been bothering you for more than a few weeks, home care alone may not be enough. Balance Foot & Ankle offers same-week appointments at our Howell and Bloomfield Hills clinics — no referral needed in most cases. Bring your current shoes and a short list of symptoms and we’ll build you a treatment plan in one visit.

Call Balance Foot & Ankle: (810) 206-1402  ·  Book online  ·  Offices in Howell & Bloomfield Hills

In-Office Treatment at Balance Foot & Ankle

If home treatment isn’t providing relief for your foot and ankle conditions, our podiatry team at Balance Foot & Ankle can help with same-day evaluations and advanced in-office care.

Frequently Asked Questions

How long does treatment take to work?

Most patients see improvement in 4-8 weeks with consistent conservative care. Persistent symptoms after 8 weeks need imaging and escalation.

When is surgery needed?

Surgery is reserved for cases that fail 3-6 months of conservative care, structural deformities, or fractures requiring stabilization.

Is this covered by insurance?

Most diagnostic visits and conservative treatments are covered by Medicare and major insurers. Custom orthotics often require diabetic or post-surgical justification.