Can you pull the muscle in the heel of foot i moved mine wrong now hurts very bad like bruise almost but not i know?

Probably not: You probably have not pulled a muscle, but long term base of foot pain may be something called plantar fascitis, and should be evaluated by an md, orthopedist or a podiatrist.

More likely: It is more likely that plantar fascia was traumatized. I suggest you see a Podiatrist and get an evaluation. Physical therapy and stretching exercises might help.