Ever felt like there’s a rock stuck in your shoe, only to find nothing there? That might be a stone bruise, a painful foot injury typically caused by impact or repetitive stress.
The symptoms can be mild or intense, ranging from tingling to shooting, sharp, or even burning pain.
This article will cover everything you need to know about stone bruises, including their causes, symptoms, diagnosis, treatment, and how to prevent them.
What is a stone bruise?
A stone bruise, also called metatarsalgia, is a pain in the ball of your foot, right under your metatarsal heads, or in your heel pad. The pain comes from an injury to the soft tissues in those areas of your foot.
The sensation is often described as feeling like you’re walking on a small stone or pebble.
It’s important to distinguish a stone bruise from other painful foot conditions like plantar fasciitis, heel spurs, stress fractures, or Morton’s neuroma, because they can have similar symptoms. Getting an accurate diagnosis is the first step toward effective treatment.
What causes stone bruises?
Typically, stone bruises are caused by impact and repetitive stress.
- Impact: Stepping on a hard object can bruise the tissue in your foot.
- Repetitive stress: Running, jumping, or other repetitive activities can lead to a stone bruise.
Other things can raise your risk for stone bruises. For example:
- Structural foot abnormalities
- Excess weight
- Loss of the natural fat padding on the bottom of your foot
- Improper footwear that doesn’t provide enough cushioning or support
- Pre-existing foot conditions
Symptoms and self-diagnosis
Common symptoms
If you have a stone bruise, you’ll probably notice pain that gets worse when you’re active. The pain may be located on the ball of your foot or on your heel, and it may feel sharp, achy, or burning.
The area may also be tender to the touch, and you might experience tingling or shooting pain.
Self-diagnosis: What to consider
You can often self-diagnose a stone bruise, but keep in mind that there could be other reasons for your foot pain.
If the pain is severe or won’t go away, or if you notice redness or swelling, you should see a healthcare provider for advice.
Treatment and Home Remedies
Most stone bruises will heal on their own with a little TLC. Here’s how to speed the process.
Immediate Care
- Rest the foot that’s affected and avoid any activity that makes the pain worse.
- Apply ice packs or cold compresses for 10 to 15 minutes at a time, several times a day.
Ongoing Management
- Over-the-counter pain relievers like ibuprofen (Advil, Motrin) or naproxen (Aleve) can help reduce the pain and inflammation.
- Consider using shoe inserts or orthotics to cushion and support your foot.
- Avoid walking barefoot, especially on hard surfaces.
- If you’re overweight, losing weight can reduce the pressure on your feet.
When to Seek Professional Help
See a doctor or podiatrist if:
- Your pain persists or gets worse despite home treatment.
- You see signs of infection, like redness, swelling, or pus.
- You have diabetes or another condition that affects your feet.
How can I prevent stone bruises?
Good habits can help you avoid stone bruises. Some strategies include:
- Wearing shoes that fit well and cushion your feet.
- Using shoe inserts or orthotics.
- Maintaining a healthy weight to ease pressure on your feet.
- Avoiding walking barefoot, especially on hard surfaces.
- Ramping up physical activities slowly to avoid injuries.
Wrapping Up
Stone bruises are a common foot problem that usually responds well to home treatment. If you take care of it early, you can often ease the pain and speed up healing.
But if your symptoms don’t get better or seem to be getting worse, see a podiatrist for an evaluation and treatment.