Apply a cold compress for 10–20 minutes at a time during the first 24–48 hours
Elevate the bruised area above heart level if possible
Rest the area and avoid further impact or strain
Use a light compression wrap if appropriate and not too tight
After 48 hours, switch to warm compresses for 10–20 minutes at a time
Gently move the area to keep blood flowing if it does not cause pain
Take acetaminophen for pain if needed
Avoid aspirin and ibuprofen in the first 24 hours if possible
Eat foods rich in vitamin C and vitamin K
Stay hydrated
Use arnica gel or cream if you tolerate it
Seek medical care if the bruise is very large, very painful, keeps getting bigger, or appears without injury