Bone bruises are different from a normal bruise you see under the skin. The bleeding occurs under the top layer of the bone and causes pain for weeks. Bone bruises of the knee are formed when a compressive force pushes the tibia and femur against each other. The outer layer of the bone is injured and leaks fluid.
Ice Massage
Apply ice to the injured knee for no longer than five to 15 minutes at a time, several times a day. This helps to reduce swelling and can promote healing and pain relief. Move the ice around so that it doesn't sit for more than a few moments in one place. During the ice massage, keep the knee elevated to help reduce swelling. Keep at least 45 minutes between icings. The best way to ice your knee is to fill paper cups with water and freeze them. Take a cup and peel away the paper and rub the ice on your skin.
Microcurrent Therapy
Called "Microcurrent Electrical Neuromuscular Stimulation," or MENS, this type of therapy uses small pulsating currents set to be biologically compatible with the body's normal electrical impulses. These microcurrents reduce inflammation, break up scar tissue, stimulate healing, and provide relief from pain. The physical therapist places patches on either side of the treatment area and the current passes between the patches.
Range of Motion Exercises
Non-weight bearing range of motion exercises keep the joint mobile and prevent the development of scar tissue. Light exercise should be undertaken within 48 hours of the injury to prevent loss of mobility. Make sure to perform the exercises slowly and to ice the knee before and after exercise to help prevent swelling. One example of range of motion exercises are heel slides. Perform heel slides by lying on the floor with your legs straight. Slide your heel along the floor toward your butt and hold it for one to two minutes. Slide your heel back by straightening your knee slowly. Repeat 10 times.
Supplements
Your body can use certain vitamins and enzymes to help accelerate and promote healing. Bromelain, an enzyme found in pineapple, reduces inflammation and pain. Vitamin A helps fight infection and hastens recovery. Vitamin K is used in blood-clotting function and also helps strengthen bones. Vitamin C is an antioxidant that helps support the immune system and speeds healing.
