Bruising From Weight Lifting, How To Prevent It & How to Treat It
A lot of people don’t know about the side effects of weight lifting or what could cause bruising. Bruising is when you get blood vessels burst under your skin because of an impact or forceful blow.
It turns out that there are many things that could cause you to get bruises when lifting weights, but they’re usually not serious. Most of the time, they’re just something you might need to deal with until the bruise heals on its own or find ways to get around it so you can continue your workout routine.
What to blame
Bruising from weight lifting is a common problem. The causes can range from overuse, to improper form, to health conditions. In general, the bruises are not dangerous and will heal on their own.
Some people experience more frequent bruising than others because they have a specific health condition such as hemophilia or a vitamin deficiency. Bruises can also be caused by medications such as those used for arthritis pain relief or blood thinners like Warfarin (Coumadin).
When you are lifting weights, your muscles are contracting at a fast rate which is why you might get bruises. When you are doing exercises that involve power or explosive movements, the repetitive motion can cause you to have bruises on your body. This is because the muscles are contracting and releasing quickly which causes the tissues to be put under pressure.
Strains are also often the reason of bruising from weight lifting. They can occur in all sorts of muscles, with the most common being the biceps and the quadriceps. Straining these muscles can lead to pain, swelling and bruising. Strains can be caused by sudden impact or they can happen gradually over time. Some people have a high pain tolerance while others have a lower pain tolerance, which will affect how often they experience strains in their muscles
Avoid strains by warming up before working out. Stretch your muscles before and after exercise.
Weightlifting may also cause bruising because as we age our muscles become less elastic and more prone to injury. The tissue then breaks down, leading to bruises that take longer to heal than younger people’s bruises do.”
The good news is that most people don’t need to worry about their bruises lasting more than a couple of days and they will heal fully in time without any intervention needed from a doctor.
Reducing the chances of getting bruised or injured in the future
There are a few ways to prevent getting bruised. The first step is to decrease your blood clotting levels by drinking 3-4 cups of green tea or eating 5 servings of leafy greens each day. Second, make sure you are lifting weights that are appropriate for your fitness level. Finally, if you know that you’re going over threshold with heavy weights, stop! The goal is always safety first!
How to Treat a Bruise
A simple bruise is not life threatening. It’s just a sign that your body has bumped into something or someone, and the skin has sustained trauma. But it can be annoying, painful, and uncomfortable. Here’s what you need to do to treat a bruise.
1) You should apply an ice pack for 20 minutes at a time every 2 hours to numb the pain and reduce the swollen area
2) Make sure you are taking vitamin K supplement
3) Try taking fish oil for anti-inflammatory purpose
4) Take antiplatelet medication if advised by your physician
The best way to treat a bruise is with the RICE method which stands for Rest, Ice, Compression and Elevation.
Rest: The first piece of advice for treating a bruise is to rest it. Resting reduces inflammation of the tissue around the injury, making it heal faster.
Ice: Place an ice pack over the bruised area for 15-20 minutes every hour or so. This helps reduce swelling and prevents blood vessels from rupturing in the damaged tissue underneath.
Compression: Apply pressure over the injured area with an elastic bandage or large ace bandage wrapped around it firmly but not too tightly. This will help stop any bleeding.
Is it worth a visit to your doctor?
Typically, no. But sometimes bruises can be linked to having a serious health issue. If you notice a sudden increase in random bruising, it takes more than two weeks for bruises to fade or start feeling intense pain, it’s a good idea to consult with your physician for a check-up.