Bone Bruising – The Journey So Far….

Update to the original post:

For further information on the latest research into bone bruising this paper was released in October 2020: Read the Article.

Those close to me will be totally fed up of hearing about this ‘Tibial Bone Bruising’ (Tibia = big bone at the bottom of your leg) I’ve sustained and to be fair I probably have talked about it more than any other topic right now but mainly because:

a) I’m fed up with it.

b) I would just like it to go away so I can get back on track with my training.

c) It has stopped me doing everything I love doing.

d) I’ve had to cancel all race plans!

However, putting all that aside I am slowly moving on and looking at what is next. I have decided to write an informative piece about the topic for anyone else out there going through similar and to provide some insight in to the topic and the rehab process following it. I have tried to keep it simple for ease of understanding but if you have any questions please feel free to email me via the blog.

This is by no means extensive but will hopefully enlighten anyone remotely interested!

So, What is it?

  • 1 step before breaking your bone. (This scared me!!)
  • Bones are made up of fibrous tissue called Trabeculae which are like interconnected fibres in the bones cortex. If a bone is fractured all these fibres are broken, if it is bruised just a few of the fibres are broken.
  • There are 3 types:
  1. Subperiosteal Bruising – this is bleeding under the Periosteum which is a tough, fibrous membrane surrounding the bone. Common in the lower half of the body and usually often the result of direct, high impact trauma.
  2. Interosseous Bruising – This is bleeding in the middle of the bone where the marrow is. This usually results from high compressive forces which are repeated and from shearing forces which are rotational such as twisting.
  3. Subchondral Bruising – This is bleeding between the cartilage and the bone beneath it.
  • A bone bruise can be very painful, more so than a soft tissue injury. This is because soft tissues are able to expand and dissipate the increased pressure by swelling. Bones cant swell, so as a result you experience this horrible deep achy feeling.

‘it is like having toothache in your knee!’

  • Finally, it is very common in all knee and ankle injuries and is often associated with soft tissue injuries. In Approximately 80% of ACL (anterior cruciate ligament) injuries there will be some element of bone bruising.

My Story?

Whilst away in Norway, on our first day, we decided to go ski touring. In my stupidity I decided that I would be fine skiing, I hadn’t skied for some time but thought it would be like riding a bike and it would soon come back to me. What maybe I hadn’t considered was my sincere lack of experience doing anything off piste….well I had none. I genuinely thought I’d be alright.

Loved the Ascent. Photo By John Mason

On the ascent, which, I thoroughly enjoyed, I started to realise the extent of the situation I had got myself in to, but again I just thought I’ll be fine, it can’t be that hard surely. I personally felt I did very well considering my lack of experience and I didn’t actually fall that often. The fall that caused the injury I would like to say was something spectacular however it wasn’t, it all happened relatively slowly as I was turning and I went one way whilst my leg/knee stayed planted to the ground. I knew straight away I had done something and sat there for a little while to try and figure out the severity of the injury. I soon established I could stand up but it was painful and it just didn’t quite feel right. I managed to ski the rest of the way down relatively well despite the injury. I reckon I was just really unlucky.

Fortunately, being in Norway, we were surrounded by snow so ice was applied instantly and was continued for the rest of the day, night and the days that followed…I stuck to the R.I.C.E principles (Rest, Ice, Compression and Elevation) more than I think I have ever conformed to anything remotely sensible. Rest was difficult, but for the rest of the holiday we found ways and means to get me from A to B!

R.I.C.E., R.I.C.E., and more R.I.C.E.!!!!

Once home I tried to go back to work, I think I was in denial about the injury. It will settle down soon and I will be back training in no time. However, it became apparent this wasn’t the case as I was really struggling. I took myself to Accident and Emrgency where I was assessed and had an X-ray which thankfully confirmed no break. I then went to see a consultant who immediately pin pointed the painful area and immediately diagnosed it as bone bruising of my tibia. He also thought I had strained my ACL (anterior cruciate ligament) and there was a possibility of a tear in my cartilage. A MRI scan confirmed the diagnosis of extensive bone bruising. There was some discussion about a possible menisci injury (cartilage) however the radiographer felt this may just be an anomaly. There was some confusion as to how I had managed to cause such extensive bruising with out tearing anything but, maybe due to all the fell running I do my ligaments are strong and it all just recoiled and impacted during the injury!

Rehabilitation – What are the options?

As a Physiotherapist, following the diagnosis I immediately started exploring what my rehab would be to find that actually there is literally very little good evidence out there for what works and what doesn’t. I searched for anything remotely to do with bone bruising but found little of any use. There is some information in relation to soft tissue injuries, particularly related to ACL injuries but the rehab is pretty much all about the rehab for ACL repairs and not for what can be done about the bone bruising. I emailed via the Chartered Society of Physiotherapy (CSP) website as this is a really good resource for information and to obtain feedback from other clinicians to see what others had found but again, it was all pretty vague.

This is what I have found so far:


  • Recovery can take any time from 2 weeks to 2 years according to the literature but I suppose this is dependent on the extent of brusing and which of the 3 types of bone bruising has been sustained.

‘2 years recovery? You must be joking?!!’

  • Study by Davies et al (2004) ‘Magnetic Resonance Imaging of bone bruising in the acutely injured knee – short term outcome’ found that from a study of 30 participants (a bit small to be relevant but evidence is limited) that despite there being a soft tissue injury or not, bone bruising is still prevalent 12 – 14 weeks after the injury. It had reduced in most cases by 50% but was very much still evident.
  • Systematic Review by BOKS et al 2006 report full healing can take up to 12 months.
  • Finally Nakame et al 2006 ‘Natural history of bone bruises after acute knee injuries:clinical outcome and histopathological findings’ highlight the conflict in the discrepancy of time for recovery but I do believe it is because bone bruising in isolation hasn’t been fully explored.This article does try and identify the differences between the recovery for each type of bone bruise but in no detail other than bruising with an osteochondral injury (injury between cartilage and the bone underneath it) will take longer but no time has been provided.

This not an extensive list of research but like I explained earlier, it was difficult to find anything that just related to bone bruising and rehabilitation. I guess in conclusion from a recovery perspective it is like anything else and is probably very dependent on the individual with mechanism of injury and age all having some sort of contribution.


  • Rehab is guided by symptoms and pain!!
  • There is some evidence to suggest Pulsed Short Wave Therapy (a machine that uses electric and magnetic fields) can help by stimulating bone healing and increasing the rate at which the bleeding is absorbed back in to the body.
  • Interferential Therapy – This is low frequency nerve stimulation used to decrease pain, increase blood flow and therefore promote healing and decrease oedema. There is some evidence to suggest using low intensities and frequencies can help enhance fracture healing but evidence is mixed.
  • Exogen Therapy – This is low intensity, pulsed ultrasound waves which can help with bone healing by stimulating the production of growth factors and proteins and can increase the rate at which the fibrous matrix that forms at a fracture site for healing is turned in to mineralised bone. It is however very expensive and I was directed to its use from CSP (Chartered Society Of Physiotherapy) colleagues. In NICE (National Institute of Clinical Excellence) guidelines (2013) they talk about and support its use in increasing the rate of fracture healing in long bone fractures that aren’t uniting (not healing!) but they don’t mention bone bruising, perhaps this is an area that needs more exploring. Theoretically it sounds like it might have some benefit.
  • Comfrey Oil – This is a herbal oil with something called knitbone in it (yes this is exactly what it says!) which you massage in to the affected area and is supposed to aid bone healing.

So…What Have I done?

Due to such conflicting evidence I have been doing what I think feels right and paying close attention to any signs or symptoms of aggravation.

Initially –

  • R.I.C.E. plus ice, ice and more ice!!
  • Rest was hard as I was on holiday but resorted to walking with a ski pole to off load my knee, being pushed around whenever possible and piggy backs when I could persuade someone to give me them.
  • Ibuprofen – to help decrease any inflammation
  • Paracetamol – Pain relief
  • Brief encounter with a brace but this seemed to aggravate it more than ever.
Trusty Ice Pack and the Comfrey Oil

As acute symptoms started to settle –

  • I focused on restoring range of movement of my knee as I couldn’t straighten it initially.
  • I started some really basic strengthening work.

4-5 Weeks:

  • Gentle swimming and I made it up to the mile mark again which helped my psychological well being! Care had to be taken initially not to push off from the pool side though! This hurt!
  • I really turned a corner following a session of hydrotherapy. I have continued the hydrotherapy weekly and I can’t tell you how much it has helped!
  • I tried some yoga at this time too but initially found it really irritated me so had to stop.
  • Static cycling – I was kindly lent some rollers for my road bike and tried them out for 40 minutes of easy spinning.

  • Climbing – This doesn’t appear to affect it at all. I wouldn’t dare attempt bouldering (free climbing) right now due to fear of falling and landing on my knee….that would not be good, so sticking to rope climbing. Being injured has allowed me to really devote some time in to building my strength and improve my climbing ability.
  • Lots of core work and upper body work….

Now, 9 weeks post injury this is what I am up to –

  • Squats and lunges focusing on technique and control. Lunging on to an unstable base.
  • Running on a trampoline. A trampoline absorbs up to 80% of the impact/force!
  • Jumping squats on a trampoline.
  • Dynamic work – hopping, high knees, working on changing direction, ladder work.
  • Back at the yoga and I use yoga specific to running.
  • I am now back hill training as the up is absolutely fine. Up until last week I had been walking down but now I can manage a gentle jog.
  • Parlick Fell, Bowland, Lancashire…I’ve missed that hill!

    I am back outside on the bike and loving the opportunity I now have to work on my bike strength. Trying to push up big hills almost makes me feel the way I feel when I am out on the fells…free and happy!

  • I still continue with the massage with Comfrey oil and the ice after doing anything just to try and manage symptoms as best I can.

There is a light at the end of that tunnel. It’s been a long few months and although I have struggled I know it could have been a whole lot worse. It has allowed me to have the time to think and make plans which otherwise I wouldn’t have done.

I hope this has been some help to anyone going through similar. It can be a tough time when you are active and love being outdoors but what this injury has taught me most is that there are other things you can do. It is an OPPORTUNITY to work on those areas you always put off doing as you know you prefer to be out running, such as the yoga and the strengthening work. It is also offers you the chance to give something back, go marshal an event, get involved in any other way you can and most importantly, a little reminder that it is NOT the end of the world and you WILL run again.

You never know…you may come back stronger than ever!

The Start Of The Fred Whitton
Marshaling at the Clitheroe Pool Triathlon
Sometimes getting up early to support your friends can offer some simply breath taking scenes.

39 responses to “Bone Bruising – The Journey So Far….”

  1. hello
    thank you for your blog about your bone bruise!
    i am suffering the same if not very similar symptons! i fell down some stairs on my bad knee (4-5 yrs ago i had Meniscus and ACL reconstruction surgery).
    i didnt swell up and i didnt hear a pop but couldnt put weight on my knee and it was instantly locked and couldnt straighten out the knee! i did RICE and crutches after visiting A&E
    i had an MRI from a knee specialist who said NO tears but i had a bone bruise and water on the bone
    he said Wayne Rooney did similar and should take 12 weeks recovery!
    i am off crutches after 3-4 weeks for short distances, driving, i am swimming and trying to find hydroptherapy but struggling.

    however my knee is still not able to fully straighten but doesnt hurt to much and i can walk okay.

    any advice? is this similar to yours


    1. Hi Adam,

      Thank you for reading my article.

      Hmm my knee didn’t lock, when you say lock, does it get fixed straight and you are unable to bend it or does it just almost ‘stick’ a little? If that makes sense!

      As for the bone bruising the best thing I found for those initial stages was the hydrotherapy but if you can’t get in to Hydro I’d just go to a local pool and practice walking, support yourself in the corner of a pool and do some cycling with your legs….gentle exercises just to get the knee moving but with the support of the water. I found static cycling helpful too with no resistance and then some basic quad work I.e. Sitting with out stretched legs and squeezing the quad muscle so your knee pushes in to the floor to help with the straightening.

      I wouldn’t push too much until you can fully straighten it though. Has the specialist referred you on anywhere?

      Hope that is of some help,


      1. Adam Pritchard Avatar
        Adam Pritchard

        No thank you for doing a blog on bone bruising I have not found much at all online that is helpful!!
        I am only concerned as I had so much reconstruction years ago. However like you my MRI just showed bruising no tears.

        Thank you for advice I’ll keep up the swimming and try cycling !!!!

        When I mean locked I can bend my knee and walk on it however I can’t full straighten it out . Like sticking yes is that what happened to yours initially?

        What stage of recovery are you on now



      2. Mine wouldn’t straighten for about a week or so but then settled down, I imagine it’s because of the swelling.

        I’m 5 months down the line now and it’s completely better….completely back training now which has been hard but I haven’t had any problems. It aches every now and then but I expect that and expect that will over time completely stop. I gradually increased what I was doing, for example I could run up hill from about 9weeks after but then had to walk down hill but mentally that helped just to get out and after anything I did I was pretty meticulous with making sure I iced straight away and massaged after icing just to make sure. It’s really frustrating.
        How did you do it again?


      3. yeah i can walk on it but its not fully 100% straight when stood up or lay down like you said could be swelling. i am seeing a physio next week and a second MRI to see how i’m getting on with recovery.
        thanks for the advice though as not much information out there online for bone bruising as everyone Immediately thinks a bruise inst painful or bad!
        i fell some stairs sober stupidly but felt a sharp pain and couldn’t put weight on it.
        glad yours is on the mend though! & thank god nothing was torn.
        at the moment i have just been using heat not ice as it isnt swelled up? or is ice the best thing to use?


      4. Hey there.

        I have subchondral Edema at the level of my lateral tibial plateau. Had mri. Been frustrating. Nagging for some time. What specifically did you do at hydrotherapy ? There are lots of things you can do… just swim? Underwater bike? Underwater treadmill?


  2. Thanks for this article. !! I thought I’d never see the light but after reading your blog I feel so much better 🏃🏼


  3. Thank you for this article.. I too have been looking for more information on treatment of bone bruise, and found very little. I fell seven weeks ago traveling in Italy, and have bone bruises in my left foot and ankle area.

    I’ve started using the Exogen therapy 4 days ago, and found it to be very helpful for relieving pain and swelling.


  4. Thank you for writing this!
    I have just been diagnosed with bone bruising in my ankle after an unfortunate and ridiculous dancefloor / high heels injury. Have been panicked that my running days are over. Stumbling across your article has restored my hope. My injury is just over a week old so I will do the right thing over the coming weeks and wil hopefully return to running again soon.


    1. Hi Erin I’m glad you found it helpful. The best thing I found at those early stages was hydrotherapy to get me moving again. I hope you a speedy recovery.


  5. Mick Robertson Avatar
    Mick Robertson

    Thanks for posting this- interesting and thoughtful. I have a left knee medial collateral ligament injury , from a fall skiing, which I thought was nearly better 2 months on. 10 days ago it flared up and is sore and slightly swollen , with no new injury I am aware of.
    MRI shows bone bruising in outside of lower end of femur and the MCL strain.
    Orthopaedic advice is physio to concentrate on getting back full extension ( I can’t lock out still) and patience …. hope it settles soon!


    1. Hi Mick MCL injuries can be very frustrating. I’m glad you found the article helpful. From a bone bruising perspective I’d say I was fully better and back to full training within about 8 months…it did take some time for it to feel fully better. I hope you recover quickly.


  6. Hi, thank you for your article. I’m almost 5mths post injury. Medial and lateral tibial plateau diffuse bruising along with bruising of the superior tibia,tibia joint . I am no where near being able to run and even walking any distance i can feel the pain starting. I’ve had the same problem with pushing off on the swimming pool but try to open water swim now. Still gets achy after cycling. As someone who trained in triathlon and did canicross this is really frustrating and my fitness levels are shocking… at least reading your blog I’m hoping I will be able to run again along with everything else.
    What benefited your recovery the most?


    1. Hi Letitia, ah I’m sorry to hear of your injury, it really is frustrating. To be honest it was the pool work initially that got me going and then some cycling. I did a lot of strength work too to help support my knee and this helped me mentally too. If it’s any consolation I was back running pain free just over a year after and now fully racing again. I fully anticipate developing early degeneration in that knee later on in life but we shall see 🤞. Cat.


      1. Thanks for your reply Cat. What strength work did you do without putting any impact on your knee? Lunges and squats are a no go just now at the impact pressure is too much but I was going to try a slant board for squats as this would be a less direct pressure

        Letitia 😊


  7. I am so glad I found this, but not glad you had to put up with such an injury. I’m 61 and tripped over my dog about 6 weeks ago. I had a couple steroid injections to help me make it through a 2-week trip to Japan. The doctor assumed it was a medial meniscus tear.
    I could barely hobble around in Japan, and when I got back I booked an appointment for an MRI, hoping there would be something easily fixable with minor surgery or physical therapy. No such luck. It’s a massive tibial effusion. (Why am I always that patient who has the doctor’s eyes bugging out?).
    No treatment other than rest. She said if I come back in a year for another MRI, it will still show up. But month by month it should get better. I’ve always been active, and I don’t do well with resting anything. I live to be outside hiking and biking. I guess it’s time to join the local Y and do some swimming and soaking in the hot tub.


    1. Hi Susan, ah I’m glad you found this useful. There really isn’t a lot of evidence out there for bone bruising and most cases seem to be treated on an individual basis. I’d suggest you get in the pool and get going there, I found this great for pain relief, it was almost instant. Easy cycling too as there isn’t as much load through the knee and most of all just monitor any discomfort and be guided by this. I think the consequences of bone bruising long term aren’t great, probable higher incidence of early degeneration but again, there isn’t a whole lot of evidence . I hope you get going soon, Cat


  8. Hi there!
    Thank you so much for your informative post. I stumbled upon it in an effort to learn more about my injury. Three weeks ago I was standing on a chair when it tipped over and I injured my knee. I was just wrapping up my training for a marathon when it happened. I have run five marathons. My MRI report reads “Subchondral trabecular fracture in the lateral femoral condyle” and “trabecular fracture lateral tibial plateau.” It also reads I have a “large amount of bone marrow edema.” I was given no treatment, physical therapy or guideline for returning to running. Even walking is still quite painful. Do you know if this a bone bruise or a fracture? Continuing running is so important to me. I would appreciate any insight you could offer.


    1. Hi Jen, I’m glad you found this useful. From the description of your MRI report it sounds like you have some micro fractures and bone bruising. In terms of returning to running you need to be really careful. I’d definitely get going in the pool so there is less weight going through it and perhaps see if you can get hold of a weight belt for the pool too. You can be doing plenty of gentle strengthening work with no impact and I did some cycling as there is minimal load when cycling too so this may be a good place to start also. Listen to your body as nothing you do should be beyond an acceptable level of discomfort, if it is you are likely to be making things worse. Acceptable meaning that once you finish the activity you are doing your pain is no worse and you can continue with everything you need to do as before exercise. It’s worth a visit to a physio so they can properly assess and you and guide you on your particular needs especially as your so active too. I hope that’s of some help, Cat.


  9. So great to read your story. I’m 63, not an athlete by any means but starting running a year ago, working up to 2-3 miles 3 times a week. Have many years of brisk walking, hiking, yoga and ballet in my past. I got a little too confident as my run times improved and started doing some sprints at the end of my work out despite a bit of discomfort. Bad idea! Knee pain with weight bearing did not go away and there was some mild swelling below the kneecap. Plains films normal but MRI reveals moderate microtrabecular fracture in tibia, no soft tissue injury though. Was hoping to run a 5K with my daughters in June but I guess that won’t be happening. Waiting to find out from my orthropod what I can do. Right now, a week post-injury, it’s just rest, a soft knee wrap and ibuprofen. Already frustrated about not being able walk or run.


    1. Hi, I’m 10 months post medial and lateral plateau bruising and still can’t run properly, the most important advice I would give is DO NOT OVER DO IT and DON’T RUN EVERY DAY once you think you’re a bit better as I did!!!! and set my recovery back big time!!! I’ve had to take a huge step back and take the return to running a lot slower than I thought I would have to 😞


      1. Thanks for the good advice. When I first started having pain after doing sprints, I took 2 days off, did about a mile walk with my husband and then thought maybe I’ll just run a lap or two and see how it feels. I am quite sure my injury would be less extensive had I not done so. Oh well. I am hoping to try some gentle yoga in a few days. Hope your recovery continues to progress.


  10. I have thinning of mid part of acl and i have bone contusion of lateral tibial condyle. This happend 5 weeks ago.. though it have improved but i still cant walk properly. There is a bit of swelling too.. i have just strted physio.. i dont know when i ll be able tovwalk properly.


    1. It sounds like it is still early days. How did you sustain your injury?
      Physio will help as they can help guide and progress you appropriately.


  11. I am going through somwthing like this and i need your help.


  12. Interesting to read about your experiences with bone bruise. Not much out there about it. Thanks for sharing.
    I was run down by a cyclist 6 months ago and an MR scan revealed quite a bit of bone bruise to my knee. After weeks not being able to walk without crutches I had an injection with adrenocortical which took away most of the pain. But was instructed not to walk to much and no weight bearing exercises.
    Now 6 months in I still can’t straigthen my leg completely and as a result have a lot of pain in my hip joint (as I apparently overcompensate).
    I tried a physiotherapist but his recommended exercises only aggrevated the pain in my knee which still keeps returning. Another physiotherapist said that the knee not straightening was a sign that the bone bruise was not healed yet and the knee tried to protect itself this way.
    Am getting really impatient. Am able to ride my bike but walking keeps being a problem. I wonder how long I should expect this to last.


    1. Hi Marlene,
      Have you tried getting in the pool? This was the one thing that really helped with everything in those stages when it just hurts and the range is affected.


      1. Okay, thanks for the advice. Riding my bike seems to help. I went swimming earlier this week. Maybe I should do that on a regular basis.
        Annonying it takes so long and that doctors don’t seem to know anything about this condition.


      2. I know, I think it’s just because usually there are more pressing issues to deal with such a torn ACL etc. It does imporve though and you’ll be back at it in no time 🙂


  13. Hey there.

    I have subchondral Edema at the level of my lateral tibial plateau. Had mri. Been frustrating. Nagging for some time. What specifically did you do at hydrotherapy ? There are lots of things you can do… just swim? Underwater bike? Underwater treadmill?


    1. Hi Mike,

      In Hydro I did lots of walking initially, just practicing getting some weight over it and some cycling with my legs to help with range of motion holding on to the corners of the pool. I then moved on to more squat type exercises, lunges, tightrope walking to help with stability up to eventually things like hopping and then swimming.
      I hope that helps,


  14. Hi cat

    A search on ‘bone bruise tibia recovery’ and you come almost tip of the list! It’s a good read and more informative than almost anything I’ve found. I’m now 3 months post injury and still dont have full leg extension, though I do have accompanying MCL and ACL damage. Your words on the sense of loss in not being able to do the things you loved really resonated. As someone usually very active and training daily this has been the hardest part of ‘recovery’. Recovery still feels an age away, ligament damage with bone bruising has significantly reduced the options for exercise, and I even have to use a stick when walking.
    I was interested to read that the bruising impacted range of motion including extension – how long did it take for you to regain extension to a straight leg?


    1. Hi, I am glad you found it helpful. It sounds like you have a bit more of an injury than mine so some of the restriction in to extension could be due to the other injuries however it took me about a month to really have full extension back.
      If it is any consolation, it will get better and you will get back active again, its just time.


      1. Glad to follow up here and I’m pleased to say that after a very difficult 2 1/2 – 3 months of enforced inactivity, I’m able to do brisk walking for 4 or 5 miles, 30 minute sessions on a bike, modified upper body and core training (as long as there is no significant weight bearing) with plenty of enforced rest days in between. I don’t think I’ll be even trying to run for another month. What has been key is to have lots of rest in between activities – very hard if you are used to training most days. At my age (63) and with osteoporosis, I’ve had to be very intentional and incremental about returning to training so as not to compromise my injury. For about about 10 weeks I had very little improvement symptomatically despite a repeat MR showing bone healing. It’s been frustrating to be patient but I am relieved that I am finally showing some progress. A physical therapist was helpful in giving me a program I could tolerate when even a minimal increase in weight bearing was causing discomfort. I couldn’t do yoga or even open chain leg exercises until about a week or so ago after sustaining the initial injury January 31 and it’s almost May.


      2. That’s fab, sounds like you are progressing really well. I think like most injuries everyone will recover at different rates and particularly when you have Osteoporosis too. It has to be graded so well and like you say, taking suitable rest days is so important 🙂


  15. Hi Cat!
    Very interesting & useful ! Have been trying to find info for over a week and now I found your blog is finally givin me a few answers!
    My story is an apparent initial ankle sprain s/p after an inversion ankle torsion @ tennis court ( first fall in 30 years playing competitive tennis)c visit to ER s/p cast for four days although inital X Ray did not show fractures or else;& ortho visit four days after c cast removal & changed to boot , and then air cast for ankle with partial weight bearing.Now after 6 weeks of inital injury because swelling & mobility were not improving, ( even though i started with both Physical & Aquatic txs since a week after initial injury)ortho ordered finally an MRI that showed microtrabecular fracture @ medial maleolus, anterior aspect ! Now i am back @ RICE & boot w no weight bearing for 3 more weeks and about to climb my home walls !!! 🧜‍♀️🤗💚🎾🧘‍♂️. No tennis , no walking , no Yoga , no Pilates! But , thank God for a few things I am besides an avid competitive tennis player a Physical Therapist , Watsu practitioner ( Aquatic relaxation bodywork tx) So I figure a few things intuitively & wanted to share , beacause are helping little by little!
    Water properties are amazing for edema even if you just float ! I am doing also some laser therapy for bone healing support !But , I dreamed I want to be ready for a tennis competition in late October , although will wait until probably mid September to even adventure to come to a court ! I can use any suggestions you have on speeding recovery with out further damage !
    Will appreciate your answer
    Thanks ! Ana


  16. Linda, aka Grammy Avatar
    Linda, aka Grammy

    Loved reading all the comments. I am 67 and in a similar situation, but not caused by injury. In February 2019 I had arthroscopic meniscus surgery on left knee to trim meniscus. I had physical therapy for that, and then on my own to do the exercises given. I had no access to bicycle or pool at that time. I favored the surgical leg, only to have the right one go bad, had an MRI and now have a severe tibial plateau bone marrow bruise with micro fractures. RICE therapy and told minimal to no weight bearing on the right leg, thereby having the surgical knee being the weight bearing leg. Then I had PT for that a couple times and on my own again, but PT and doctor agree to my home exercises and pool therapy. Guess what, now my left one is beginning to feel like the right. Ugh! I’ve been on crutches and walker for 8 weeks, and hubby recently got me a mobility scooter. Since neighborhood pool is open for summer, I’m in it about an hour a day, as I can. In the pool, I pretend to ride a bicycle, jumping jacks, side stroke, and almost all the swimming strokes. I have full range of motion, just pain when I put my weight on my legs. My orthopedic surgeon advised me NOT to use Ibuprofen, but use Tylenol, as Ibuprofen slows the healing. I see my orthopedic surgeon in another 3 weeks, so will see how it goes then. He has talked possibly surgery to reattach meniscus of right knee, as it’s got two tears, but that’s not what hurts. The bone bruise feels like a shin splint. All these issues are meniscal side of both knees. I love to walk the lake trails near my home, but I’m basically a couch potato, except when in the pool or doing exercises. Doctor’s orders. I empathize with y’all, and Lord willing, I will get better sooner than later. I have a 50th class reunion to attend in October, so kinda think I’ll still be on crutches and reunion is in another state.😏


  17. Thank you for this! My 9 y.o. has a bone bruise. And it was so nice to read someone else’s personal story on it.


  18. Thanks for this – so clear and detailed, which is missing in most of the medical synopses of bone bruising that I’ve found online. I did pretty much exactly what you did. Was skiing slowly at the start of an off-piste trail and caught my right ski on a rock, which stopped the ski while my body kept going. Looks like I hyperextended the knee, banging the leg bones together and causing a tibia bone bruise at the knee toward the outside of my knee. Luckily no torn meniscus or ligaments – just the bone bruise. I’ve been on crutches for almost a month and was told by my doctor that I can ditch them at the one month mark. Been doing stationary bike with low resistance for around 20-30 mins 3-4 times per week plus open chain leg exercises with very low weights for the past two weeks. Pain is greatly diminished/almost completely gone and I have full bend and extension but I’m nervous to ditch the crutches as i still feel some tweaking in the knee if I accidentally weight-and-pivot. Not sure why as the doctor said the knee is structurally stable. Wondering just a few things here based on your expertise and experience: why after a month is it suddenly ok to walk around without the crutches? Is it a factor of progressive healing that allows for that, or reduced internal swelling? Does the knee continue to heal even when weighting the leg (ie, walking around) from this point forward? How long did it take before you felt comfortable taking longer walks, carrying groceries, attempting body-weight squats, etc? Is that occasional twisty feeling inside normal at this stage and does it eventually go away? My doctor said my timeline would look like this: crutches till the one-month mark; resume normal everyday activities at the 6-week mark; not fully healed (ie, running, sports) until the 3-month mark; likely still bruising showing up on the MRI for months after that though it shouldn’t impact me at that point. Does that sound right based on your experience? Thanks!!!


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