Foot Injuries: Plantar Fasciitis, Bruised Heels & Recovery After Long Runs

When your feet hurt, everything hurts. Whether it’s a sharp stabbing pain from plantar fasciitis, a dull ache from a bruised heel, or the soreness that comes after pounding out miles on a long run, recovery is the key to keeping you moving. Ignoring foot pain can turn a small issue into something that sidelines you for weeks—or even months.

Plantar fasciitis is one of the most common causes of heel pain. It happens when the thick band of tissue along the bottom of your foot (the plantar fascia) becomes inflamed. Symptoms include:

• Sharp heel pain when taking your first steps in the morning

• Pain after standing or walking for long periods

• Increased discomfort after exercise

1. Cold Therapy – Applying a wearable ice pack for injury like HurtSkurt® reduces inflammation and calms sharp pain.

2. Stretching – Rolling a frozen water bottle or lacrosse ball under your arch helps loosen the fascia.

3. Supportive Footwear – Shoes with strong arch support are critical to prevent flare-ups.

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A bruised heel may not sound serious, but the deep pain can feel like you’re stepping on a rock every time you walk. It’s often caused by repetitive impact (running, jumping, or even standing too long on hard surfaces).

1. Rest & Ice – Slip on HurtSkurt® for cold therapy to reduce swelling and dull the pain.

2. Cushioning – Heel cups or gel inserts help absorb shock and give your feet a break.

3. Gradual Return – Avoid high-impact workouts until pain fully subsides.

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Even without injury, your feet take a beating after long runs. The pounding can lead to soreness, swelling, and micro-trauma to muscles and joints. Ignoring recovery can increase your risk of long-term injuries like shin splints or Achilles tendonitis.

1. Hot & Cold Therapy – Alternate between heat therapy to relax tight muscles and cold therapy to combat inflammation. HurtSkurt® makes it easy to switch between both.

2. Elevate & Compress – Elevating your feet and using compression helps reduce swelling.

3. Massage & Mobility – Gentle stretching or foam rolling keeps your feet and calves loose.

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Unlike messy ice bags or stiff wraps, HurtSkurt® slides on like a sleeve, delivering 360° hot/cold therapy that molds to your heel and arch. Whether you’re dealing with plantar fasciitis, a bruised heel, or just the soreness after a marathon training session, HurtSkurt® helps you recover faster—so you can get back on your feet.