Foot

What It Is

A heel bruise is often caused by a large amount of force being applied directly to the bottom of the heel. There is a fat pad at the bottom of the heel that works like a cushion, absorbing shock as the heel strikes the ground and protecting the heel bone (Chang et al., 2022).

Common ways people bruise their heel are

Landing from a jump or a fall from a height
Stepping down hard on a small stone
Repeatedly running or walking on hard surfaces (Chang et al., 2022)

A bone bruise is damage inside the bone itself. The heel fat pad can also be injured by a single heavy landing or by repeated impact, which can feel similar (Chang et al., 2022).

Most bone bruises heal within a few weeks, but more severe bone bruises can take months to heal completely (Cleveland Clinic, 2024).

The same kinds of injuries that cause bone bruises can also break bones, and putting too much stress on a bone bruise before it heals can lead to a fracture (Cleveland Clinic, 2024). A bone bruise does not show up on an X-ray, but an X-ray may be used to check for a fracture; an MRI scan can show a bone bruise (Cleveland Clinic, 2024). If you think you might have a bone bruise, see a healthcare professional (Cleveland Clinic, 2024).

Heel Bone Bruising Anatomy

The feet are full of flexible structures, consisting of bones, muscles, joints and soft tissues, that allow you to stand upright and perform activities such as running, walking and jumping.

Three sections make up the feet

The forefoot contains five longer bones and five toes.
The midfoot is a collection of bones forming the arches of the feet. These include three cuneiform bones, the navicular bone and the cuboid bone.
The hindfoot is made up of the ankle and the heel. The talus bone, which supports the leg bones, forms part of the ankle. The heel bone is the largest of the tarsal bones (the group of bones that make up the hindfoot and midfoot) (AAOS, n.d.).

The heel bone is known as the calcaneus. It's a large, dense bone that connects to a few other bones in the foot. If you put your hand on your heel, it is the calcaneus you will be feeling. The Achilles tendon attaches to the back of the calcaneus (AAOS, n.d.).

Not a diagnosis — for more information, contact me or another trusted healthcare provider.

Treatment

Self-Care & Treatment

How to Treat Heel Bone Bruising

I can help you manage the load on your heel, ease the muscles of your foot and calf, and plan a gradual return to sport. See the My Approach tab for how I work.

1. Reduce Activity

Rest is probably the most important, as well as the hardest, thing for many people to do. Rest and raise your heel when you can, and avoid walking or standing for long periods, especially barefoot (NHS, 2025). Many athletes try to get back into their sport too quickly. Reduce the impact you are placing through your legs by reducing how often, how long or how hard you exercise, and don't return to sport until your healthcare professional says it is safe (Cleveland Clinic, 2024).

2. Ice

Put an ice pack (or a bag of frozen peas) wrapped in a towel on your heel for up to 20 minutes every 2 to 3 hours (NHS, 2025). Never put ice directly on the skin.

3. Proper Footwear

Wearing appropriate and suitable footwear is important. Wide, comfortable shoes with a low heel and a soft sole, and soft insoles or heel pads, can help (NHS, 2025). Your coach and I can help you work out what is appropriate for you and for your sport or activities.

Tips

If you return to an activity too quickly, the heel won't be able to heal completely, and putting too much stress on a bone bruise before it heals increases the risk of a fracture (Cleveland Clinic, 2024).
Avoid jumping from high places. Be careful when jumping into swimming pools – make sure they are deep enough.
Talk to a coach for advice on your running. Be mindful of the running surface, as concrete is a lot harder than park ground, and repeated running on hard surfaces can injure the heel (Chang et al., 2022).
See your family doctor or nurse practitioner if your heel pain is severe or stopping you doing normal activities, is getting worse or keeps coming back, has not improved after 2 weeks of treating it at home, or if you have diabetes (NHS, 2025).

Treatment

My Approach

A bruised heel bone needs time and less impact to heal. Putting too much stress on it too soon can slow healing or even lead to a fracture, so my aim is to protect the heel while keeping the rest of you moving, then build you back up to walking, running and jumping gradually.

I start by asking how it happened, then assess how you walk, how your foot and ankle move, and the strength and flexibility of your calf and foot. If anything suggests the bone might be broken, I'll ask you to see a doctor before we go further. If you've had an X-ray or scan, please bring the reports to your first visit.

Early On

No pressure on the bruised heel itself; gentle work through the calf, ankle and the rest of the leg instead
Easing the other leg, hips and back, which take extra load while you limp
Cool applications in the clinic, and I'll show you how to use ice safely at home
Cutting back impact and time on your feet, with swimming or cycling to stay fit if they're comfortable
Help choosing cushioned shoes, soft insoles or heel pads

As It Settles

Hands-on work for the calf and the small muscles of the foot, and gentle mobilisation for a stiff ankle or foot
Foot and calf strengthening, from gentle holds to heel raises and balance work
A gradual return to walking further, then to running and jumping, building impact back up step by step
Advice on running surfaces, training load and footwear, so the heel isn't overloaded again
A home programme to do between visits

If the pain gets worse with activity, you can't walk on it, or it hasn't improved after 2 weeks, see your family doctor or nurse practitioner.

What to Expect

Typical Course

Typical course: Most people come once or twice a week at first, then weekly, then less often as the heel settles, with a reassessment at about 4 to 6 weeks. Most bone bruises heal within a few weeks, but a more severe one can take months to heal completely.

What I Focus On

Protecting the Heel

Calf & Foot Release

Footwear & Heel Cushioning

Foot Strength

Gradual Return to Impact

Please read

When to See a Doctor First

When to Get Help

If you think you might have broken your heel bone, do not try to treat it yourself (NHS, 2025). Call 911 or go to the emergency room at your nearest hospital if your foot or ankle has changed shape or is at an odd angle after an injury. Get urgent medical advice if you have severe heel pain after an injury, feel faint, dizzy or sick from the pain, heard a snap, grinding or popping noise at the time of injury, cannot walk, cannot walk on tiptoes or up stairs, or have swelling and bruising in your calf and ankle (NHS, 2025).

Sources

References

Cleveland Clinic (2024) Bone bruise (bone contusion). Available at: https://my.clevelandclinic.org/health/diseases/bone-bruise-bone-contusion (Accessed: 7 October 2026).
Chang, A.H. et al. (2022) 'What do we actually know about a common cause of plantar heel pain? A scoping review of heel fat pad syndrome', Journal of Foot and Ankle Research, 15, p. 60. doi: 10.1186/s13047-022-00568-x. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC9380282/ (Accessed: 7 October 2026).
NHS (2025) Heel pain. Available at: https://www.nhs.uk/conditions/heel-pain/ (Accessed: 7 October 2026).
American Academy of Orthopaedic Surgeons (n.d.) Calcaneus (heel bone) fractures. OrthoInfo. Available at: https://www.orthoinfo.org/en/diseases--conditions/calcaneus-heel-bone-fractures/ (Accessed: 7 October 2026).

Massage therapy · Kitchener–WaterlooHeel Bone Bruising

What It Is

Heel Bone Bruising Anatomy

Self-Care & Treatment

How to Treat Heel Bone Bruising

1. Reduce Activity

2. Ice

3. Proper Footwear

Tips

My Approach

Early On

As It Settles

Typical Course

When to See a Doctor First

When to Get Help

References

Related Conditions

Book a session

Massage therapy · Kitchener–WaterlooHeel Bone Bruising

What It Is

Heel Bone Bruising Anatomy

Self-Care & Treatment

How to Treat Heel Bone Bruising

1. Reduce Activity

2. Ice

3. Proper Footwear

Tips

My Approach

Early On

As It Settles

Typical Course

When to See a Doctor First

When to Get Help

References

Related Conditions

Accessory Navicular Syndrome

Achilles Tendinopathy

Bunions

Cavus Foot (High Arches)

Book a session