From the Guidelines
To help a bone bruise heal, it is essential to focus on consuming a diet rich in calcium and vitamin D, as recommended by the most recent guidelines 1.
Key Nutrients for Bone Health
- Calcium: Consume calcium-rich foods like dairy products, leafy greens, and fortified plant milks, aiming for 1000-1200mg daily, as suggested by recent studies 1.
- Vitamin D: Include vitamin D sources such as fatty fish, egg yolks, and mushrooms, or take a supplement of at least 800-1000 IU daily to enhance calcium absorption, as recommended by the ASCO clinical practice guideline 1.
Additional Recommendations
- Protein: Eat lean meats, fish, beans, and nuts to support tissue repair.
- Anti-inflammatory foods: Consume fatty fish (salmon, mackerel), turmeric, ginger, berries, and leafy greens to reduce pain and swelling.
- Supplements: Consider glucosamine (1500mg daily) and chondroitin (1200mg daily) to support cartilage health, and vitamin C (500mg daily) for collagen production, as well as omega-3 supplements (1000-2000mg daily) to reduce inflammation.
- Hydration: Stay well-hydrated with 8-10 glasses of water daily to support cellular repair processes.
Lifestyle Modifications
- Exercise: Engage in a combination of exercise types, including balance training, flexibility or stretching exercises, endurance exercise, and resistance and/or progressive strengthening exercises, to reduce the risk of fractures caused by falls, as recommended by the ASCO clinical practice guideline 1.
- Smoking and alcohol consumption: Stop smoking and limit alcohol consumption, as they are risk factors for osteoporosis, as suggested by recent studies 1. It is crucial to consult a healthcare provider before starting any new supplement regimen, especially if you're taking medications.
From the FDA Drug Label
Uses For the temporary relief of minor aches and pains of muscles and joints associated with simple backache, arthritis, strains, bruises and sprains The FDA drug label does not answer the question.
From the Research
Foods and Supplements for Bone Bruise Healing
- A bone bruise is a type of injury that affects the bone and surrounding tissue, and proper nutrition can play a crucial role in the healing process 2.
- Foods rich in calcium, vitamin D, and other nutrients such as fruits, vegetables, and dairy products can help promote bone health and healing 3, 4.
- Vitamin D supplementation may be beneficial for bone health, particularly in individuals with low levels of vitamin D 5, 6.
- Other nutrients such as omega-3 fatty acids, magnesium, and potassium may also be important for bone health, although more research is needed to fully understand their effects 3, 6.
Key Nutrients for Bone Health
- Calcium: essential for building and maintaining strong bones 3, 4.
- Vitamin D: important for calcium absorption and bone health 5, 6.
- Protein: necessary for building and repairing bone tissue 4.
- Omega-3 fatty acids: may help reduce inflammation and promote bone health 3, 6.
- Fruits and vegetables: rich in antioxidants and other nutrients that can help promote bone health 4.
Dietary Patterns for Bone Health
- A Mediterranean diet or a prudent diet may be beneficial for bone health, as they are rich in fruits, vegetables, and whole grains 4.
- Dairy products, particularly fermented dairy products, may help reduce the risk of hip fractures 4.
- A balanced diet that includes a variety of foods from all food groups can help provide the necessary nutrients for bone health and healing 2, 4.