Bone bruises are compression injuries. They can occur from falls, sports injuries and accidents. Bone bruises can be very painful and they often take weeks to several months to heal. As the injury needs time to heal, individuals with a bone bruise must cope with the discomfort during this time.
Get a diagnosis of the problem. The symptoms of a bone bruise (pain, swelling, discoloration) can also be symptoms of bone fractures or other issues, so visit a doctor to make sure you don't need other treatment. Coping will be much more difficult if you are further damaging the injury because it's not a bone bruise.
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Ice the area. Experts recommend that you ice the bone bruise area to reduce swelling and pain. This also helps speed healing, although it will not be an immediate cure.
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Manage the pain through rest and over-the-counter pain medications. Some individuals recommend supplementing your diet with glucosamine to help with healing as well. The lingering pain of the bruise is often an impediment to coping with this injury, so managing the pain will help you make it until the injury has healed.
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Choose different activities while the bone bruise heals. Athletes may need to train differently to avoid aggravating the injury. Swimming may be a good option for some individuals or try out other low-impact activities to see which ones hurt and which ones don't. Keeping yourself active can help you cope with the bruise without getting cabin fever.
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Take it slow and recognize that it will take a while for the injury to heal. Bone bruises can take up to a year to heal fully, so even when you are feeling better, reintroduce activities and sports slowly. Although time may pass slowly with the bone bruise, coping will be easier if you see each day as one step closer to being fully healed.
Tips & Warnings
Depending on where the bone bruise is and your own level of activity, you may find visiting a physical therapist helpful. He or she can help you find exercises to do while the bruise heals.
