Ankle/Foot Bone Bruise Recovery/Prevention?

[BlacknGold35]

Played pretty steadily 1-2 times per week over the past year. 2 weeks ago I played doubles during a lunch break and went to bed feeling perfectly normal... woke up 5 hours later and couldn't walk. Doctor took an X-Ray and then an MRI and determined i'm dealing with a bone bruise on the talus bone in my left ankle/foot.

It's been 2 weeks and i'm walking without pain. Wearing an ASO brace during the day for some extra support and soaking it with Epsom salt 2-3 times per week. Not sure if there's anything else that can be done to speed this process along?

Also - anything that might be able to help prevent this? I rotate regularly between Nike Vapor 9.5 and Asics Speed Solution shoes - have for several months without a problem. Was thinking about either going with an orthotic insert or maybe just a heel insert?

 

[RogueFLIP]

Usually there's a compression component in your kind of injury. Thus, part of recovery should incorporate some form of decompression, ie gentle manual traction.

I'm not a big fan of bracing if you're not in pain during walking as it will limit the range of motion of the joint. Ditto for the orthotics. Don't really feel like it will prevent future incidences if any.

Wouldn't hurt to see a physical therapist to assess your specific situation and give you more concrete advice based on their physical exam.

Good luck.