✅ 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!

Best Foot & Ankle Manual Massage Devices:

Best Premium Massage Roller

Most Cost Effective Massage Roller.

Cost Effective Freezable Massage Roller.

Price:

Price not available

$7.99

$13.49

Overview:

Premium freezable metal ball that stays cold for up to 6 hours. Great for plantar fascia, neck, shoulders and calf muscles.

Amazing Price, Great Reviews - Non-Freezable Massage Rolling Stick

Great price and it is freezable. Budget friendly freezable massage roller.

Pros:

Great reviews - near 5 star. Stays cold for a long time with deep penetrating plantar fascia massage. Used by professional athletes. Stays cold for HOURS!

Great for what it does. You roll it back and forth along your plantar fascia massaging the swelling and irritation out. Decreases pain. Thousands of 5 star reviews on Amazon.

Excellent reviews. It massages and ices, so it is a step up over the massage rollers. Near 5 star reviews with >500 reviews.

Cons:

More expensive than some of the other options, but near perfect reviews.

Is not freezable like the other two options. Massaging a sore muscle without the cold sensation can be very painful and render it useless to you if really sore.

It does a great job doing what it is supposed to do. Main downside is that it does not stay cold as long as the premium metal ball.

Important Tips:

Use it with a sock to start (could be too cold). Massaging and icing definitely loosens you up and makes you feel better, but you still have to prevent the pain in the first place. You still need stretching, orthotics and good shoes to prevent the initial damage.

Two things: Without the freezing component, it may be really painful for a very sore arch (So make sure to use ICE also). Also this only reduces pain, it does not stop the cause! You still need good orthotics, shoes and stretching to stop the pain in the first place!

Start with socks at first, especially if you have peripheral neuropathy => don't freeze your foot! Remember that you still need good orthotics, good shoes and inserts as well as temporary activity reduction.

Affiliate Link (Buying through these links will connect you to Amazon):

Buy on Amazon

Buy on Amazon

Buy on Amazon

Best Foot & Ankle Manual Massage Devices:

Best Premium Massage Roller

Price:

Price not available

Overview:

Premium freezable metal ball that stays cold for up to 6 hours. Great for plantar fascia, neck, shoulders and calf muscles.

Pros:

Great reviews - near 5 star. Stays cold for a long time with deep penetrating plantar fascia massage. Used by professional athletes. Stays cold for HOURS!

Cons:

More expensive than some of the other options, but near perfect reviews.

Important Tips:

Use it with a sock to start (could be too cold). Massaging and icing definitely loosens you up and makes you feel better, but you still have to prevent the pain in the first place. You still need stretching, orthotics and good shoes to prevent the initial damage.

Affiliate Link (Buying through these links will connect you to Amazon):

Buy on Amazon

Best Foot & Ankle Manual Massage Devices:

Most Cost Effective Massage Roller.

Price:

$7.99

Overview:

Amazing Price, Great Reviews - Non-Freezable Massage Rolling Stick

Pros:

Great for what it does. You roll it back and forth along your plantar fascia massaging the swelling and irritation out. Decreases pain. Thousands of 5 star reviews on Amazon.

Cons:

Is not freezable like the other two options. Massaging a sore muscle without the cold sensation can be very painful and render it useless to you if really sore.

Important Tips:

Two things: Without the freezing component, it may be really painful for a very sore arch (So make sure to use ICE also). Also this only reduces pain, it does not stop the cause! You still need good orthotics, shoes and stretching to stop the pain in the first place!

Affiliate Link (Buying through these links will connect you to Amazon):

Buy on Amazon

Best Foot & Ankle Manual Massage Devices:

Cost Effective Freezable Massage Roller.

Price:

$13.49

Overview:

Great price and it is freezable. Budget friendly freezable massage roller.

Pros:

Excellent reviews. It massages and ices, so it is a step up over the massage rollers. Near 5 star reviews with >500 reviews.

Cons:

It does a great job doing what it is supposed to do. Main downside is that it does not stay cold as long as the premium metal ball.

Important Tips:

Start with socks at first, especially if you have peripheral neuropathy => don't freeze your foot! Remember that you still need good orthotics, good shoes and inserts as well as temporary activity reduction.

Affiliate Link (Buying through these links will connect you to Amazon):

Buy on Amazon

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:

Best Medium to Heavy Duty Heel Pain Orthotics:

Best Overall Orthotic For Everything (Medium Thick Fit)

Best Heavy Duty Orthotic (Thickest Fit)

Best SOFTER Choice For Sensitive Feet (Medium Thick Fit)

Best Women's Orthotics

Price:

$43.89

$54.89

Price not available

Price not available

Overview:

These work best in shoes with laces and running shoes. Not good for dress shoes or women's cute shoes.

Biggest and most corrective option. Only use for running shoes or work boots. Not cute shoes.

These are full length inserts, but softer. Great if you can't tolerate the firmer ones. Best for very sore and sensitive feet.

Great Support & Better Fit

Pros:

Pretty much guaranteed to help you if it fits in your shoes and you give it 2 weeks to get used to. 5,000+ amazon reviews, great track record.

My personal favorite, but not for everyone. Amazing reviews over 3,500. But not for everyone. Only for bigger shoes that can fit them

They are softer and the initial break in time is AMAZING. But longer term benefits are less. >500 Almost 5 star amazon rating.

Sleek, supportive and have a better fit than the orthotics above.

Cons:

Do not wear these in cute or dress shoes!

Bigger and bulkier than all the other ones. You will be disappointed if you have a cute women's shoe or dress shoe. This is meant for running shoes and boots.

Great to start with, but don't correct long term as much as the other ones.

A little bit more expensive.

Crucial Tips:

Ease in to these, 1-2hrs a day. They are like braces for your teeth, they suck at the beginning! But they will make your feet pain free as 1-2 weeks go by. Don't give up on them after 1 or 2 days. Everyone feels off at the beginning!

This has the most correction, but hardest break in time! IF SENSITIVE, USE A SOFTER PAIR FIRST! But if you get these, you must break them in. Give it 1-2 hours a day, but then you will start to have excellent results. The bad reviews are all people who couldn't fit it into their shoes and gave up too quickly. You have been WARNED!

If you are very sore, TRY THESE FIRST! These are easiest to break in with initially. If you are very sore and rigid, don't use the heavy duty ones to start with.

These will have a harder time fitting in flats and pointed shoes.

Affiliate Link (Buying through these links will connect you to Amazon):

👟 Compare Prices:

👟 Compare Prices:

👟 Compare Prices:

👟 Compare Prices:

Best Medium to Heavy Duty Heel Pain Orthotics:

Best Overall Orthotic For Everything (Medium Thick Fit)

Price:

$43.89

Overview:

These work best in shoes with laces and running shoes. Not good for dress shoes or women's cute shoes.

Pros:

Pretty much guaranteed to help you if it fits in your shoes and you give it 2 weeks to get used to. 5,000+ amazon reviews, great track record.

Cons:

Do not wear these in cute or dress shoes!

Crucial Tips:

Ease in to these, 1-2hrs a day. They are like braces for your teeth, they suck at the beginning! But they will make your feet pain free as 1-2 weeks go by. Don't give up on them after 1 or 2 days. Everyone feels off at the beginning!

Affiliate Link (Buying through these links will connect you to Amazon):

👟 Compare Prices:

Best Medium to Heavy Duty Heel Pain Orthotics:

Best Heavy Duty Orthotic (Thickest Fit)

Price:

$54.89

Overview:

Biggest and most corrective option. Only use for running shoes or work boots. Not cute shoes.

Pros:

My personal favorite, but not for everyone. Amazing reviews over 3,500. But not for everyone. Only for bigger shoes that can fit them

Cons:

Bigger and bulkier than all the other ones. You will be disappointed if you have a cute women's shoe or dress shoe. This is meant for running shoes and boots.

Crucial Tips:

This has the most correction, but hardest break in time! IF SENSITIVE, USE A SOFTER PAIR FIRST! But if you get these, you must break them in. Give it 1-2 hours a day, but then you will start to have excellent results. The bad reviews are all people who couldn't fit it into their shoes and gave up too quickly. You have been WARNED!

Affiliate Link (Buying through these links will connect you to Amazon):

👟 Compare Prices:

Best Medium to Heavy Duty Heel Pain Orthotics:

Best SOFTER Choice For Sensitive Feet (Medium Thick Fit)

Price:

Price not available

Overview:

These are full length inserts, but softer. Great if you can't tolerate the firmer ones. Best for very sore and sensitive feet.

Pros:

They are softer and the initial break in time is AMAZING. But longer term benefits are less. >500 Almost 5 star amazon rating.

Cons:

Great to start with, but don't correct long term as much as the other ones.

Crucial Tips:

If you are very sore, TRY THESE FIRST! These are easiest to break in with initially. If you are very sore and rigid, don't use the heavy duty ones to start with.

Affiliate Link (Buying through these links will connect you to Amazon):

👟 Compare Prices:

Best Medium to Heavy Duty Heel Pain Orthotics:

Best Women's Orthotics

Price:

Price not available

Overview:

Great Support & Better Fit

Pros:

Sleek, supportive and have a better fit than the orthotics above.

Cons:

A little bit more expensive.

Crucial Tips:

These will have a harder time fitting in flats and pointed shoes.

Affiliate Link (Buying through these links will connect you to Amazon):

👟 Compare Prices:

The best dress shoe orthotics:

Best Dress Shoe Orthotics:

Best Fitting Dress Shoe Orthotic (3/4")

Best Full Length Dress Orthotic.

Great Heavy Duty Insole for Men

Price:

Price not available

Price not available

$34.95

Overview:

This is my top choice due to best fit. It is a little less supportive than full length, but fit is the key in dress shoes!

Best option if you can fit a full length orthotic. This does give you most control.

Great price and heavy duty insole for Oxford shoes.

Pros:

Excellent overall fit. This will fit in almost every dress shoe. Excellent reviews and reasonable cost overall. Can't go wrong in most cases.

Great color dress option. Not the most corrective, but very color and dress appropriate. Great Reviews. Better correction and relief than the 3/4" length.

These fit in most shoes and have really good predictable results

Cons:

Less correction than full length and heavy duty orthotics.

These can have a poor fit in in some shoes. If you have tight shoes, DO NOT BUY the full length orthotic! You have been warned.

They are not full length and thus do not provide as much support

Crucial Tips:

If you haven't used dress orthotics before, get this one and avoid poor fit. If you wear dress shoes every day with room, the full length might give you more support.

This is will work great in most men's shoes that are not pointy. If you have a rounded toe box, this will probably work well. If a tight shoe go with the 3/4" length.

Get these for Oxford and pointed shoes. This will provide best results.

Affiliate Link (Buying through these links will connect you to Amazon):

👟 Compare Prices:

👟 Compare Prices:

👟 Compare Prices:

Best Dress Shoe Orthotics:

Best Fitting Dress Shoe Orthotic (3/4")

Price:

Price not available

Overview:

This is my top choice due to best fit. It is a little less supportive than full length, but fit is the key in dress shoes!

Pros:

Excellent overall fit. This will fit in almost every dress shoe. Excellent reviews and reasonable cost overall. Can't go wrong in most cases.

Cons:

Less correction than full length and heavy duty orthotics.

Crucial Tips:

If you haven't used dress orthotics before, get this one and avoid poor fit. If you wear dress shoes every day with room, the full length might give you more support.

Affiliate Link (Buying through these links will connect you to Amazon):

👟 Compare Prices:

Best Dress Shoe Orthotics:

Best Full Length Dress Orthotic.

Price:

Price not available

Overview:

Best option if you can fit a full length orthotic. This does give you most control.

Pros:

Great color dress option. Not the most corrective, but very color and dress appropriate. Great Reviews. Better correction and relief than the 3/4" length.

Cons:

These can have a poor fit in in some shoes. If you have tight shoes, DO NOT BUY the full length orthotic! You have been warned.

Crucial Tips:

This is will work great in most men's shoes that are not pointy. If you have a rounded toe box, this will probably work well. If a tight shoe go with the 3/4" length.

Affiliate Link (Buying through these links will connect you to Amazon):

👟 Compare Prices:

Best Dress Shoe Orthotics:

Great Heavy Duty Insole for Men

Price:

$34.95

Overview:

Great price and heavy duty insole for Oxford shoes.

Pros:

These fit in most shoes and have really good predictable results

Cons:

They are not full length and thus do not provide as much support

Crucial Tips:

Get these for Oxford and pointed shoes. This will provide best results.

Affiliate Link (Buying through these links will connect you to Amazon):

👟 Compare Prices:

The best 3/4 length orthotics:

Best Flat Shoe (Non-Lace Up) Orthotics:

Best Choice For Tight Women's Shoes or High Heels..

Price:

Price not available

Overview:

These are the best fitting for the most narrow shoes. Some but not great correction.

Pros:

They will fit in even the tightest shoes! Guaranteed to make you feel better, but you know what you are getting in a tight shoes. Great reviews and price.

Cons:

At the end of the day high heels and slender orthotics help, but never cure all your pain. Make the best of a painful shoe!

Crucial Tips:

**WARNING***: If your shoe almost just barely fits onto your foot, this WILL NOT FIT! Be aware, it still needs a small amount of space to fit.

Affiliate Link (Buying through these links will connect you to Amazon):

👟 Compare Prices:

Best Flat Shoe (Non-Lace Up) Orthotics:

Best Choice For Tight Women's Shoes or High Heels..

Price:

Price not available

Overview:

These are the best fitting for the most narrow shoes. Some but not great correction.

Pros:

They will fit in even the tightest shoes! Guaranteed to make you feel better, but you know what you are getting in a tight shoes. Great reviews and price.

Cons:

At the end of the day high heels and slender orthotics help, but never cure all your pain. Make the best of a painful shoe!

Crucial Tips:

**WARNING***: If your shoe almost just barely fits onto your foot, this WILL NOT FIT! Be aware, it still needs a small amount of space to fit.

Affiliate Link (Buying through these links will connect you to Amazon):

👟 Compare Prices:

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

• Plantar Fasciitis & Heel Pain Treatment
• Custom 3D Orthotics
• Foot & Ankle Arthritis Treatment

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.

Dr. Tom Biernacki, DPM

Dr. Tom Biernacki, DPM is a double board-certified podiatrist and foot & ankle surgeon at Balance Foot & Ankle Specialists in Southeast Michigan. With over a decade of clinical experience, he specializes in heel pain, bunions, diabetic foot care, sports injuries, and minimally invasive surgery. Dr. Biernacki is a member of the APMA and ACFAS, and his patient education content on MichiganFootDoctors.com and YouTube has reached over one million views.