Will Exercising With a Bad Bruise Make Things Worse?

A direct hit to your muscle or bone can cause bruising after exercise, which is bleeding underneath the skin due to tissue damage and broken blood vessels. The bruising can then result in mild, moderate, or even severe pain that prevents normal movement of the affected muscle. So if you have a bad bruise, is it okay to exercise?

The short answer: The location of your bruise, the severity of your symptoms, and the treatment you need will determine when you can resume your workout regimen. Starting exercise too soon can potentially worsen a bruise, so your best bet is to consult with your healthcare provider before exercising and ease into workouts carefully.

When Can You Start Exercising Again?

Which Exercises Are Okay and Which Aren’t?

If you have a moderate or severe bruise that is located on your lower body and is causing significant pain or discomfort, it’s a good idea to avoid high-impact exercises like running or contact sports. Instead, consider adding upper-body strength exercises (like dumbbell curls) while the bruise on your thigh, shin, or foot heals.

However, if your bruise is located on your upper body or torso, exercises like cycling on a stationary bike and walking are good workout options as you wait for your bruise to go away. But it’s a good idea to talk to your healthcare provider or physical therapist if you have a bruise and are experiencing symptoms. They can give you individualized recommendations on which exercises are safe for you and which you should avoid for the time being.

Considerations for Returning to Exercise

When you return to exercising after recovering from a bruise, it can help to warm up the injured area with a hot pack and ease gently into your workout. To prevent muscle spasms and inflammation — especially if you were dealing with a muscle contusion or bone bruise — stretch and ice the affected area after working out. If an exercise you’re doing starts causing pain or soreness at the location of your bruise, it’s a good idea to stop doing the exercise so you don’t reinjure the area.

While most bruises are minor and can heal on their own, more significant bruises can also be a symptom of a serious injury, such as a torn muscle, tendon, or ligament. If your pain isn’t alleviated by home remedies (like ice packs, compression, and rest) or over-the-counter pain medications, talk to your healthcare provider for additional treatment options, such as physical therapy, before returning to your normal exercise routine.

The Takeaway

• Bruises that occur just under your skin, within your muscles, and in your bones are the three most common types of contusions.
• The location of your bruise, how deep in your body it is, and the severity of your symptoms will help inform treatment.
• Most bruises are minor and can heal on their own, but more severe bruises may require a longer recovery period, so it’s important to avoid high-intensity exercises.
• Avoid any exercises that causie pain to the affected area because it can worsen your symptoms and cause complications.