Bone bruises occur when an impact results in a group of very small fractures in the bone, often too difficult to detect via an X-ray. These injuries are most common in athletes, especially those involved in martial arts, where blocking an incoming attack may involve striking one person's bone against another's. They are also often found around the joints, where a sudden compression may have forced the ends of the bones to come into contact.
First Aid
Your first course of action after receiving a bone bruise is to try to evaluate the severity of the injury. Feel around the bone or joint for any signs of excessive swelling or deformity, then carefully try to flex the injured limbs to test for any limitations in your range of motion. If you notice any of these symptoms or experience intense pain, you should seek immediate medical assistance.
Assuming the injury is not severe, the next step is to rest the limb or joint to prevent any further damage. Over time, the bruise will heal on its own, but by limiting your activities you can reduce the amount of time required.
Swelling
After your injury, it is natural for a certain amount of swelling to occur around the bruised bone; however, the added pressure may prove painful or otherwise uncomfortable. There are several ways to alleviate the swelling, the simplest of which is elevation. By raising your injured bone above heart level, you will be able to use gravity to keep the blood from pooling around the bruised area.
Another treatment is to apply an ice pack to the swollen region. Keep the ice pack in place for about 15 minutes, then remove it; apply again in two or three hours. Always wrap the ice pack in a towel to minimize the risk of contact burns on the skin.
Do not try to wrap the swollen area in bandages or otherwise apply compression, as the injury requires adequate blood flow in order to heal properly. If the swelling worsens despite your treatments, or if you notice red streaks around the bruised area, seek medical attention as these may be signs of infection.
Heat Therapy
Two to three days after your injury, consider incorporating heat therapy in the form of hot water bottles or gel packs. Heating the bruised area will cause the nearby blood vessels to dilate; a certain amount of dilation will help to speed the healing process, but too much may prove counterproductive and increase the swelling. As such, you should limit your heat therapy to applications of 15 to 20 minutes every two to three hours.
