Bone Bruising

Bone Bruising Can Affect Anyone

-Buck Taylor, PTA; CPR Employee

    My son came to me last year after a game complaining of excruciating knee pain. So naturally we sent him to the dr and prayed for the best. The results were a blessing in that nothing was ruptured, torn or avulsed. However that didn’t mean the pain wasn’t  nearly debilitating. Bone bruising, often overlooked compared to fractures and other orthopedic injuries, can be a painful and debilitating condition. These injuries typically occur due to a sudden impact or repetitive stress on bones, resulting in microfractures and damage to the bone's inner structure. Bone bruising can happen anywhere in the body but is commonly found in weight-bearing joints like knees and ankles. While it may take time to fully heal, there are several effective strategies to reduce the symptoms of bone bruising and expedite the recovery process.Football players on field

Understanding Bone Bruising

Before diving into the strategies for symptom reduction, it's crucial to grasp the basics of bone bruising. When a bone experiences trauma, whether from a fall, sports injury, or accident, the impact can cause microscopic damage to the trabecular bone, blood vessels, and surrounding tissues. This leads to inflammation, pain, and swelling in the affected area.

Common Symptoms of Bone Bruising:

  • Pain: Bone bruising can cause persistent, sharp, or throbbing pain around the injured area.
  • Swelling: Inflammation is a common response to bone bruising, resulting in localized swelling.
  • Limited Range of Motion: Stiffness and reduced mobility often accompany bone bruising, especially in joints.
  • Bruising: Visible bruising may not always be present, but in some cases, discoloration occurs around the injury site.
  • Pain on Weight-Bearing: In weight-bearing joints like the knee, walking or bearing weight can be particularly painful.
  • Sensitivity to Touch: The injured area may become sensitive to touch or pressure.

How to Reduce Symptoms

Now, let's explore various strategies for reducing the symptoms associated with bone bruising.

     1. Rest and Immobilization

The first and foremost step in managing bone bruising is to rest the injured area. Avoid activities that put stress on the affected bone, which can exacerbate symptoms. Immobilization through the use of braces, splints, or crutches can also provide support and reduce strain during the healing process.

     2. Ice and Compression

Applying ice packs and using compression bandages can help alleviate pain and reduce swelling. Use the R.I.C.E. (Rest, Ice, Compression, Elevation) method to manage acute symptoms. Ice should be applied for 15-20 minutes every few hours, with a cloth or towel between the ice and the skin to prevent frostbite.

     3. Elevation

Elevating the injured area above the level of the heart can further reduce swelling and improve circulation. Use pillows or cushions to prop up the affected limb while resting.

     4. Pain Management

Over-the-counter pain relievers like ibuprofen or acetaminophen can be useful for managing pain and inflammation. However, consult with a healthcare professional before long-term or heavy use of these medications.

     5.  Physical Therapy

Once the initial inflammation subsides, physical therapy can be a valuable tool in rehabilitating the affected area. A physical therapist can design a personalized exercise program to improve range of motion, strength, and flexibility while preventing further damage.

     6. Use of Assistive Devices

In cases of bone bruising in weight-bearing joints, assistive devices like crutches or a knee brace can help redistribute weight and reduce the stress on the injured area. This promotes a faster recovery.

     7. Nutritional Support

A balanced diet rich in essential nutrients can aid in the healing process. Ensure you're getting adequate calcium, vitamin D, and other vitamins and minerals that support bone health. Consult a healthcare provider or nutritionist for personalized dietary guidance.

     8. Hydration

Staying hydrated is crucial for overall health and can aid in tissue repair and circulation. Aim to drink plenty of water throughout the day to support your body's natural healing mechanisms.

     9. Gradual Return to Activity

As symptoms improve and healing progresses, it's essential to ease back into physical activity gradually. Rushing back into strenuous activities too soon can lead to re-injury.

   10. Stress Reduction

Chronic stress can impede the healing process. Engage in stress-reduction techniques like mindfulness, meditation, or deep breathing exercises to promote overall well-being and healing.

   11. Professional Medical Advice

Always consult with a healthcare professional for a proper diagnosis and guidance on managing bone bruising. They may recommend additional treatments such as corticosteroid injections or, in severe cases, surgery.

   12. Alternative Therapies

Some individuals find relief through alternative therapies like acupuncture, massage, or chiropractic care. While these methods may not directly heal bone bruising, they can help alleviate associated pain and discomfort.


  These don’t have to be between joints. This season a tackler put his helmet directly on Crash’s left elbow while he carried the ball. This collision resulted in a contusion and suspected bone bruise. Recovering from bone bruising can be a lengthy and frustrating process, but with the right strategies and patience, you can reduce symptoms and promote healing. Remember that individual recovery times vary, and it's essential to listen to your body throughout the process. By following these strategies and seeking professional medical advice, you can minimize pain and discomfort, regain mobility, and ultimately return to your active lifestyle.