Pain-free Living Blog with Julie Donnelly

Bone Bruise Causes Deep Pain in Heel

a bone bruise, whether in the foot or any other bone of the body, is painful and may last for up to a year before healing.


A bone bruise is ugly…it takes (what seems like) FOREVER to heal!  I used to run a lot and, thanks to knowing how to self-treat, I never really had any problems.  Oh, I definitely did get repetitive strain injuries, but I would treat the muscles immediately and it would quickly clear up.  Then I did a silly movement and my heel slipped off a curb and came crashing down on the pavement.  I didn’t even do it while running….I was just walking and not paying attention to where I was going.  I wish I’d been running, the heel of my running shoes would have prevented the injury, but I was in sandals so my heel bone took the full brunt of the injury.


I started limping, and ultimately went to get it x-rayed because it really felt broken.  The x-ray was clear.  The pain was horrible and there wasn’t anything I could do to make it ease. Sitting didn’t help, ice didn’t help, heat didn’t help. Regular massage didn’t make a dent in the pain, and even taking over-the-counter pain medications didn’t do anything!   I had two more x-rays…nothing showed up.  I considered chopping off my foot, but I figured that wouldn’t help either <LOL>.

calf muscles insert into the foot and when in spasm they have an impact on a bone bruise of the foot



I eventually found that if I did the very deep self-treatments I’ve developed for the calf, that it would slightly ease the pain, but I had to keep doing them throughout the day. Each of the self-treatments are in Treat Yourself to Pain-Free Living.  Thank heaven for self-treatment!


The bone bruise wasn’t caused by a repetitive strain injury, but after that experience I could see how the repetitive strain on my calf muscles was pulling up on my heel bone and making the problem worse.  I believe that if you have a bone bruise that you may find some relief by looking at what muscle inserts into that area and then releasing the tension on the tendons and insertion point.

Wishing you well,


Posted by Julie Donnelly in Julie's Notes and tagged , , , , , .


2 Responses to Bone Bruise Causes Deep Pain in Heel

  1. costa: March 12, 2015 at 3:09 pm

    so what exactly were those treatments???

  2. Julie Donnelly: March 13, 2015 at 1:54 am

    I did all of the treatments for the lower leg that are demonstrated in my book, “Treat Yourself to Pain-Free Living.” Releasing the tight muscles doesn’t heal the bone bruise, but it does remove the pressure the muscle is placing on the bone. It helps lessen the pain while the bone is healing. Doing the self-treatments on each of the muscles that inserted close to the bone bruise made the pain “almost tolerable.” Then one day it was like a miracle – the pain was just gone! Of course, it took a full year, but it was gone – thank heaven!

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