Last medically reviewed on April 15, 2016 If you don’t think you are getting enough calcium and vitamin D in your diet, ask your doctor or dietitian if you should take a supplement. Egg yolks and fortified milk are also good sources of vitamin D. Getting a little sunlight each day is a good way to absorb vitamin D. At age 71, you should increase it to 800 IUs per day. Most adults between the ages of 19 and 70 should get 600 international units (IUs) per day. Your body also needs plenty of vitamin D to help absorb all that calcium. Sources of calcium include dairy products, broccoli, and kale. The recommended amount increases to 1,200 mg per day for women after age 51 and men after age 71. Women between 19 and 50, and men between 19 and 70 should get 1,000 milligrams (mg) per day. Drinking more than that may weaken your bones.įor good bone health, you need the right amount of calcium. Don’t have more than two drinks of alcohol per day.Bones tend to weaken with age, so talk to your doctor about bone health at your annual physical.Always use the recommended protective equipment when playing sports.Activity is good for your bone health, particularly weight-bearing exercise. Follow these tips to keep your bones healthy: Certain lifestyle choices can help you’re your bones strong and healthy and improve their ability to heal. Tips for keeping your bones strong and healthyīone bruises aren’t always preventable. You may need further diagnostic testing if your injury doesn’t heal. Depending on the extent of your injury, a physical therapist may be able to show you how to move your injured joint so that you don’t cause more damage. If you need a brace, splint, or crutches, use them as your doctor prescribes and follow up as your doctor recommends.īone injuries can take longer to heal if you smoke. Injury to a joint may require a brace to keep the joint still while it heals. The more severe ones can take several months to heal. Relatively minor bone bruises can start to get better within a few weeks. You may also have to avoid certain physical activities and sports until you’re fully healed. Apply ice for 15 to 20 minutes a few times per day. If the bone bruise is in your leg or foot, elevate your leg to help ease swelling. They may suggest that you take nonsteroidal anti-inflammatory drugs, such as Aleve or ibuprofen. Those images can potentially show if the injury is greater than a bone bruise.įor a minor bone bruise, your doctor may recommend rest, ice, and pain relievers. Getting an MRI scan is the only way to know for sure if you have a bone bruise. If they suspect you have a bone injury, an X-ray can help determine if you have a bone fracture or break, but it can’t help your doctor detect a bone bruise. Your doctor will probably be able to diagnose a bone bruise based on your symptoms and a physical exam. That’s why it’s important to talk to your doctor and report symptoms that won’t go away. If the bone dies, the damage that occurs is irreversible. It’s not common, but this can cause part of the bone to die. A bone bruise on your knee could mean that you’ve ruptured a ligament.Ī particularly severe bone bruise can interfere with blood flow. You could also have a fracture or a break. Sometimes, a bone bruise is only one part of the injury. Those symptoms may indicate a severe bone bruise. Part of your body, such as your fingers or toes, are turning blue, cold, and numb.The pain is increasing, and over-the-counter pain relievers aren’t helping.Seek prompt medical attention if any of the following occurs: It’s always a good idea to get a doctor’s opinion. When you get a bone bruise, it’s hard to tell if it’s related to a more serious problem that needs treatment.
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