A bruise is a common skin discoloration that occurs when tiny blood vessels, called capillaries, beneath the skin’s surface are damaged and leak blood into the surrounding tissues. This pooling of blood creates the visible mark, which changes color as it heals. Exercise can cause bruising, a relatively common occurrence. While often harmless, it can sometimes signal underlying health considerations.
How Exercise Can Lead to Bruising
Intense exercise, particularly resistance training or new forms of activity, can cause microtrauma. This involves tiny tears in muscle fibers and capillaries, leading to minor bleeding under the skin. Microtrauma is a natural part of muscle adaptation and growth.
Direct impact or repetitive contact during exercise can also damage blood vessels. Activities like contact sports, accidental bumps with equipment, or falls can directly injure capillaries. Strenuous physical activity temporarily increases blood flow and pressure, making capillaries more susceptible to bursting. While delayed onset muscle soreness (DOMS) is a common sensation after exercise, bruising is a distinct event that specifically involves damage to blood vessels.
Factors Increasing Bruising Risk During Exercise
Some medications, such as blood thinners (anticoagulants), nonsteroidal anti-inflammatory drugs (NSAIDs), and corticosteroids, can affect blood clotting or vessel integrity. These medications can prolong bleeding from damaged capillaries, allowing more blood to leak under the skin.
As individuals age, their skin naturally becomes thinner and loses elasticity, making blood vessels more fragile and prone to bruising from even minor impacts. Deficiencies in certain vitamins, particularly vitamin C and vitamin K, can also increase bruising risk. Vitamin C is essential for collagen production, which helps maintain strong blood vessels, while vitamin K plays a role in blood clotting. Inadequate intake of these vitamins can weaken blood vessels or impair clotting.
Proper hydration and a balanced diet support tissue integrity. Some individuals are also naturally more prone to bruising due to genetic predispositions.
When to Seek Medical Advice
While exercise-related bruising is often benign, certain signs warrant medical attention. Seek medical advice if bruises appear frequently or without clear cause, especially on the chest, abdomen, or back. Bruises that are unusually large, very painful, or accompanied by significant swelling should also be evaluated.
Consult a healthcare professional if bruises:
Are accompanied by other concerning symptoms, such as fever, unexplained fatigue, bleeding from the gums or nosebleeds, or significant joint pain.
Do not fade or heal within a typical timeframe (usually two to four weeks).
Form a firm, growing lump under the bruised area, which could indicate a hematoma.
Occur with severe pain or swelling while taking blood-thinning medication.
Managing and Preventing Exercise-Related Bruises
To care for existing exercise-induced bruises, the RICE method (Rest, Ice, Compression, Elevation) can be beneficial. Rest the injured area to prevent further damage. Apply ice packs wrapped in a towel for 15-20 minutes every two to three hours during the first 24 to 48 hours to reduce swelling and pain. Use an elastic bandage for gentle compression, which helps control swelling, ensuring it is snug but not overly tight. Elevate the bruised limb above heart level to drain fluid and reduce swelling.
Preventing exercise-related bruises involves several strategies. Using correct form during exercise and wearing appropriate protective gear, such as gloves or shin guards for contact sports, can prevent impact injuries. Gradually increasing the intensity and duration of workouts allows the body to adapt, minimizing microtrauma.
Incorporating a proper warm-up before exercise prepares muscles and blood vessels by increasing blood flow. A cool-down helps prevent sudden blood flow changes that could lead to bruising. Maintaining a balanced diet rich in essential vitamins and minerals, along with adequate hydration, supports tissue health and blood vessel integrity.