How to Heal a Bone Bruise


Bone bruises are more serious than other types of bruise injuries. Bone bruises, often called "contusions," involve tiny tears in the cortex, or exterior sheath, of the bone. If enough of these fibers break, you will develop a stress fracture, which, if left untreated, can result in further bone fracturing. It normally takes the body up to 90 days to fill in the fractured spaces from a bone bruise with new calcium. In the meantime, you can improve your chances for a speedy recovery with some basic tips.

Woman holding leg
Woman holding leg (Image: Barry Austin/Digital Vision/Getty Images)

Step 1

Avoid stressing the part of the body that sustained the bone bruise. The damaged fibers need adequate time to knit themselves back together, so rest is essential.

Man resting on couch
Man resting on couch (Image: John Howard/Digital Vision/Getty Images)

Step 2

Eat calcium-rich foods, such fat-free dairy products, spinach and broccoli. The primary component in bone is calcium, so make sure you get more than usual in your diet during the weeks of your recuperation.

Woman washing greens in sink
Woman washing greens in sink (Image: Tay Jnr/Digital Vision/Getty Images)

Step 3

Take glucosamine chondroitin supplements along with any prescribed anti-inflammatory medications with your doctor's approval. This can support the restoration of joints, ligaments, cartilage and other soft tissues that may have been damaged when the bone bruise occurred.

Man taking supplements
Man taking supplements (Image: Jupiterimages/Polka Dot/Getty Images)

Step 4

Avoid tobacco products during the healing process. Nicotine hampers healing by reducing oxygenated blood circulation.

cigarette in ashtray
cigarette in ashtray (Image: Hemera Technologies/ Images)

Step 5

Massage the wounded area lightly after the initial inflammation has subsided. If the bruised area is no longer painful to touch, a gentle massage will encourage circulation and assist in hastening your recovery.

Woman massaging leg
Woman massaging leg (Image: Jupiterimages/Creatas/Getty Images)

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Tips & Warnings

  • Always follow the advice of your medical practitioner when dealing with this or any other serious medical condition.
  • Before using any alternative medicine supplements, ensure there are no contraindications with any of your prescribed medications to avoid undesirable side effects.


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