Why Your Feet Hurt When You Wake Up in the Morning
Waking up with sore, stiff feet isn’t just an inconvenience — it could be a sign of an underlying condition. Learn the causes of morning foot pain and how we can help you find relief.
Tips for Avoiding a Heel Pad Bruise
Every step you take begins with your heel, a complex structure of bones, joints, muscles, connective tissues — and a cushioning fat pad beneath it that’s designed to absorb the shock of walking, running, and standing.
A heel pad bruise happens when this natural shock absorber gets compressed or damaged, often from repeated impact, sudden trauma, or inadequate cushioning. The result is heel pain that may feel dull, throbbing, or sharp when you put weight on your foot.
Heel pad bruises are common, especially after prolonged activity on hard surfaces. Without proper care, what starts as a mild discomfort can progress into chronic pain. Fortunately, a few simple, proactive steps can protect your heels, and our team at Legacy Foot & Ankle is here to help.
1. Choose appropriate, cushioned footwear
Shoes with plenty of heel cushioning can significantly reduce impact forces and lower your risk of heel pad bruising. Avoid flimsy sandals without any padding and old sneakers, because their padding often loses shock absorption after just a few months of heavy use. Instead, wear shoes with firm midsoles, padded heel cups, and designs suited to your activity level.
2. Use supportive inserts or custom orthotics
Orthotics help redistribute pressure evenly across your foot and protect your heel pad from excess stress. Legacy Foot & Ankle offers both high-quality, over-the-counter inserts and fully custom orthotics tailored to your unique foot shape and gait for maximum comfort and protection.
3. Ease into high-impact activities
Rapidly increasing your running mileage, starting a new sport, or switching to hard surfaces too quickly can put too much stress on your feet and make you prone to injury. Increasing your activity levels gradually gives your feet time to adapt and helps prevent overuse injuries like heel pad bruises.
4. Protect and compress your heel
Taping your heel can keep the fat pad in place and help reduce movement that leads to bruising. You can also use gel heel cups or cushioned pads for extra shock absorption. Our team can help you find the best methods to protect and compress your heel based on your activities.
5. Follow RICE after impact
If you think you might have bruised your heel pad, start with the RICE method: rest, ice, compression, and elevation to control swelling and ease discomfort. Acting quickly can shorten recovery time and prevent more serious injury, so take it easy, apply ice for about 20 minutes at a time, and follow our guidelines for compression.
6. Modify activity when needed
When heel soreness develops, don’t try to power through it. Bruises need time to heal, so switch to low-impact activities like swimming or cycling until the discomfort improves. Cross-training like this helps you stay active without aggravating the injury.
7. Seek expert evaluation for persistent issues
If your heel pain lingers or worsens, schedule an evaluation with a podiatrist. Our team at Legacy Foot & Ankle uses advanced diagnostic tools, like digital X-rays, to pinpoint the cause of your pain and create a personalized treatment plan.
Whether it’s a bruise, plantar fasciitis, or another condition that’s causing your heel pain, we’re here to help you get back to the activities you love with less discomfort. With smart footwear choices, gradual activity increases, and professional guidance from Legacy Foot & Ankle, you can keep your heels healthy no matter your goals.
Call our offices in Bay City, Caro, Lapeer, and Rochester Hills, Michigan, or request an appointment online to get started today.
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