If you have a bruised heel, it can be very painful and uncomfortable. Fortunately, there are several steps you can take to help heal the bruise and relieve the pain without resorting to bandaids.
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Rest your heel: Resting your heel is the most important thing you can do to help it heal. Avoid activities that put pressure on your heel, such as running or jumping.
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Apply ice: Applying ice to your bruised heel can help reduce swelling and pain. Wrap a cold pack or ice in a towel and apply it to your heel for 15-20 minutes at a time, several times a day.
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Elevate your foot: Elevating your foot above the level of your heart can help reduce swelling and improve circulation. Try propping your foot up with pillows while sitting or lying down.
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Use compression: Compression can help reduce swelling and support your heel as it heals. Use an elastic bandage or compression sock to wrap your foot snugly but not too tightly.
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Take over-the-counter pain relievers: Over-the-counter pain relievers like ibuprofen or acetaminophen can help relieve the pain and inflammation associated with a bruised heel. Be sure to follow the instructions on the label and talk to your doctor if you have any questions.
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Wear supportive shoes: Wearing shoes that fit well and provide good support can help reduce pressure on your heel and prevent further injury. Avoid high heels or shoes with hard, flat soles.
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Stretch and strengthen: Gentle stretching and strengthening exercises can help improve flexibility and strengthen the muscles and tendons in your foot. Talk to your doctor or a physical therapist for guidance on the best exercises for your specific injury.
Remember to give your heel time to heal, and be patient as the bruise may take several weeks to fully heal. If your symptoms do not improve or get worse, be sure to talk to your doctor for further evaluation and treatment.
