Heel bruise

Below you will find advice as to how to deal with this injury – by becoming a member, you can
also access all our video advice.

Remember to have this confirmed by your sports doctor, or sports therapist.

You can diagnose other running injury’s here.

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  • Step 4 - current step

Follow the information and Video advice below

Heel bruise

  • Perform the ‘IMPORTANT’ and ‘OPTIONAL’ video advice below.
  • Perform the ‘ESSENTIAL CHECKS’ videos below, which assess if you need orthotics, how stable your hip muscles are (if they are not, then click here),  if there is a difference in your leg lengths, whether you need new shoes, if your core stability is strong enough (if it isn’t, then click here).
  • Ensure you check you are running with good form (click here).
  • Before following the rehabilitation advice, read our treatment precautions here.
  • Apply ice to the heel 2-3 times per day, and after running (see videos below).
  • Cut your mileage to a manageable level, or stop and cross train until better. If you have stopped running, follow the correct protocol for introducing running again (video).
  • Taping of your heel may allow you to do some gentle running while you are rehabilitating (see videos below).
  • Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen help reduce the pain and inflammation.
  • Wearing soft heel cups can be useful (visit our online shop). You may want to visit a podiatrist for orthotics.
  • Also look at what you do when not running: do not walk barefoot on hard surfaces. Wear shoes with cushioned heels and a good arch support.

Attention!

A heel bruise and a fracture of the heel have similar symptoms. Ensure you seek advice from your doctor or sports therapist, especially if the heel is painful if you squeeze the sides of the heel between your fingers and thumb.