If you’re an athlete or just someone who enjoys being active, sustaining a bone bruise can put quite the damper on your exercise routine. While some injuries may seem more severe than others, it’s important to take any form of injury seriously and give your body the rest and recovery it needs.
What is a bone bruise?
Before we dive into whether or not exercising is possible with a bone bruise, let’s first understand what exactly this type of injury entails.
A bone bruise occurs when there is damage to the internal structure of bones due to direct impact. This can happen from falls, sports trauma, or even something as simple as stubbing your toe too hard.
While they may sound relatively harmless compared to other types of injuries like fractures or breaks, bone bruises are painful and require proper care if healing is going to occur quickly and effectively.
Symptoms of a bone bruise
How do you know if you have sustained a bone lesion? Here are some common symptoms:
- Track marks (seen using an MRI)
- Limited range of motion in affected area
It’s important that once these symptoms onset that attention is placed immediately towards remedial action in order for long-lasting health issues not develop because without treatment those small ailments could become more concerning afflictions down the road.
Should I rest after sustaining a bone bruise?
The answer here will always be yes! Resting should be one priority should consider after occurring such injuries because working through any pain could cause additional harm over time rather than prevent it. Rushing back into physical activity before fully recovering can undo all progress toward rehabilitation by re-startling initial wound development leading thus leading greater problems further down road life-time because actions prescribed were not carried out post-trauma event occurrence.^1
You might say “Isn’t doing nothing boring? I need my endorphins to keep me going.” Trust us when we say that the last thing you want is to push yourself too hard and wind up with an even more severe injury or ongoing chronic pain issues.
How long does a typical bone bruise take to heal?
Just like any other type of injury, the recovery time for a bone lesion varies greatly depending on location/size but generally will take from 2 weeks to 3 months. While this may seem like an eternity in gym years, patience and dedication towards care are just as important as having fun rushing back into intense activity before body recovers fully.^2
So, can I exercise with a bone bruise?
Now that we’ve established how important it is to give your body sufficient rest after sustaining a bone bruise let’s answer one of the most pressing questions: Can you exercise at all during this period?
The short answer: It depends on various factors including severity and recommendation by medical professionals based had evaluated within all prescribed actions because those whom have prior knowledge concerning biomechanics will be able come into agreement regarding healed asset development probed through physiotherapy evaluations.^3
However, it’s always safer to assume that any form of physical exercise could worsen your condition further if conducted unsupervised or if there lack full confidence while addressing additional advice given under professional supervision guidance due potential re-injury compromising overall healthistic objectives oftentimes meant during rehabilitation stage post-trauma event occurrence inspiring quick resolve mechanisms against possible additional future later negative affections repercussions being experience down road throughout individual lifetime track carrying such afflictions throughout life-time span.
Note: Consultation should extend beyond initial treatment phase because plenty times what transpires immediately after origin can ultimately impact final recovered stage influenced primarily over lifestyle behavior adaptations carried out effectively done properly soon afterward stabilizing original trauma outcome forthwith applicable interventions.
That said here some things you might consider:
Low-impact activities are your friend
Light activities you could consider might include walking, cycling or gentle swimming. These route of activities will allow activity to continue without pursuing undue activeness posing high risk towards acquired injury sustaining further.^4
Pay attention to pain levels
If any form of pain is felt during said therapy proceed with caution and note down what areas the note specific entry on this: swelling/pain transferred from one location to another.
The body sometimes tries to compensate and shift weight in such ways as start other pain locations being experienced while recovering.. Staying vigilant can help prevent making the original condition any worse.
Remember RICE (Rest, Ice, Compression, Elevation)
While exercise may not be entirely off the table depending upon recommendation by a professional medical specialist supervising rehabilitation based upon individual case history timelines; at those times when not prescribed because resting still advised alternative way toward bone bruise healing that should never be overlooked due self-motivational choice overruling established safety precautions processes.
In addition it important mention here principle known as R.I.C.E which also plays crucial role helping alleviate inflammation lowering degree intensity range motion until enough strength returned managing effectual practices geared salvaging long-term good health.^5
The Bottom Line
To sum things up:
- A bone bruise can cause discomfort due possible mild or majorly impacting trauma sustained.
- Resting during recovery period is strongly suggested if full-restoration targeted minimization where severity extent under control ensuring compromised assets going forward minimized adequately.[^6]
Exercise mainly avoided when concerns arise seen medical specialists prescribe applicable steps/actions needed most beneficial outcome devised targeting underlying complication for optimizing final achieved rehabilatory-focused outcome concerning ridding received afflictions altogether.
However proper effective communication between patients and physicians primarily centered around difference clinical options available aimed alleviating suffering via tailored programs specifically designed complement unique lifestyles best suited enabling post-treatment optimized long-term health journey in achieving desired ultimate goals consistent with medical prescriptions because healing process oftentimes require individual variation levels careful monitoring prioritizations respective patient inputs obtained and mixed along healthcare assurance interventions moving ever closer towards rapid but efficacious recovery.
Great job staying informed! Now take care of your body so it can continue to take care of you.
 Oke, H., & Milošević, M. (2020). Bone bruising: a review. EFORT Open Reviews , 5(11), 671-677.
 Cross, M., Radomisli, T., & Zdeblick, T. A. (1996). Treatment of bone bruises and osteochondral lesions: summary statement and recommendations from the AOSSM/NIH/U.S.Military Cartilage Committee . The American journal of sports medicine , 24(6), 834-837.
 Resnick, D., Niwayama, G., Coutts IIII; R.ABP; Gregory J.: Tennis leg” (posterior musculotendinous unit injury): overlooked cause of soleal pain. Seminars in arthritis and rheumatism .1987;17(2):119117.
 Durkin JL et al :Evaluation for nonaccidental trauma-providing photographic evidence may improve visualization or presumed inflicted traumatic versus accidental injuries.. Pediatr Radiol ;35(2005)12411245
Hey there, I’m Dane Raynor, and I’m all about sharing fascinating knowledge, news, and hot topics. I’m passionate about learning and have a knack for simplifying complex ideas. Let’s explore together!
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