First Aid

Bruises & Sprains

Speed resorption of blood from soft-tissue trauma, calm inflammation, and support ligament and tendon healing after knocks, twists, and overuse.

Prevention

Key nutrients: Vitamin C, bioflavonoids, vitamin K, zinc, protein.

Eat regularly: Citrus (with pith), berries, bell peppers, leafy greens, broccoli, eggs, pumpkin seeds, bone broth.

Strengthen ankles, hips, and core to reduce fall and sprain risk.

Arnica gel / ointment

HerbStrong evidence

Topical 7–20% Arnica montana applied 2–4× daily to unbroken skin reduces bruising, swelling, and pain after blunt trauma and sprains.

Arnica 30C (homeopathic)

OtherTraditional use

3–5 pellets under the tongue every few hours after injury — widely used for trauma, post-surgical bruising, and muscle soreness.

Comfrey (Symphytum) cream

HerbStrong evidence

Topical 35% comfrey root extract 3× daily relieves ankle sprain pain and back strain; do not apply to broken skin.

Bromelain

OtherStrong evidence

500–1000 mg/day on an empty stomach; pineapple-derived enzyme that breaks down bruise hematomas and reduces post-injury swelling.

Vitamin C + bioflavonoids

VitaminModerate evidence

1000 mg vitamin C with 500 mg rutin/hesperidin strengthens capillaries, reduces easy bruising, and supports collagen repair.

Witch hazel

HerbTraditional use

Cold compress soaked in witch hazel astringes vessels and eases bruise discoloration and swelling.

Turmeric (curcumin)

HerbStrong evidence

500–1000 mg curcumin with piperine 2× daily calms inflammation in sprained ligaments and bruised tissue.

Epsom salt soak

MineralTraditional use

1–2 cups magnesium sulfate in a warm bath or foot soak relaxes strained muscles and reduces swelling around sprains.

Calendula salve

HerbTraditional use

Apply to scraped or bruised skin 2–3× daily to speed tissue repair once skin is intact.

Magnesium

MineralModerate evidence

300–400 mg/day glycinate eases muscle spasm and cramping that accompanies sprains and strains.

A note of caution. Natural doesn't mean risk-free. Herbs and supplements can interact with medications, affect pregnancy, or worsen certain conditions. Speak with a qualified clinician before starting a new regimen, especially if you take prescriptions.