I got a nasty bruise during my cardio workout last night. It’s nothing like the picture – my bruise is actually on my big toe (had something heavy fall on it). However, it feels like the bruise in the picture!
A bruise, also called a contusion, forms when the skin is damaged, usually by blunt trauma – which is a fancy way of saying that something blunt hit your skin with enough force to cause subsurface bleeding. The bleeding just below the surface of the skin is what causes the purple and blue spots to form.
Most small bruises are not serious, although they can definitely be painful – as you can tell from watching me try to walk!
The treatment for most bruises is pretty straightforward and includes using the R-I-C-E technique as soon as possible after the injury. RICE stands for:
- Rest. The bruised body part should be rested as much as possible.
- Ice. The application of an ice pack as quickly as possible will help to reduce swelling since the cold will cause blood capillaries to constrict.
- Compression. Using a compression bandage (ie: an “Ace” bandage) is also recommended to help keep swelling down.
- Elevation. Keep the injured part elevated as much as possible. This helps prevent blood from accumulating in the injured area as well as helping to reduce swelling.
Do not apply heat to the injured area for at least the first 2 or 3 days. Your best course of action is to apply cold-packs in a 10-15 minutes on, 10-15 minutes off schedule while keeping the body part elevated. This will do the most to prevent swelling – and the subsequent pain that results.
Keep in mind that aspirin actually thins the blood which might actually make your bruise worse (people on blood thinners tend to bruise very easily). If you do take any kind of pain relievers, use a non-aspirin variety.
As always, if your bruise does not heal or you suffer a serious bruise and suspect that you’ve done some real damage, see a doctor immediately.
If you live an active life (and I hope you do), you’re going to get bumped and bruised occasionally. Using the RICE technique will get you back on your feet as quickly as possible.
Hiram
Certified Fitness Nutrition Coach and
Personal Fitness Trainer (NESTA)
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Ended up losing my toenail. However, that actually relieved a lot of the pressure, which is causes that “throbbing” sensation. Am back on the mend – and back exercising.
Hiram