Yeah..i was sparring with my brother, tried to do a leg kick to his thigh but he did a leg check and i ended up hitting his knee with the exact center of my instep fullforce =-(. there is a bout a 2x2ish inch swollen purpleish/redish bruise in the exact center of my right instep. im icing it right now, and i was hoping you guys would have some additional advice. Thanks in advance.
I use arnica cream, available from most health food shops, I find it works really well. But ice for the first 48 hours is the best.
Pre empt the bruise stage. 1) get off faster 2) don't hit with the instep hit with the shin 3) throw the kick higher 4) wear shin pads with an instep protector Additionally - Ice for 20 mins on 20 mins off. Don't just lob a chunk of ice on there and leave it. Keeping it elevated will help to reduce swelling and thus bruising. A perfect time to throw on some fights and chill.
massage will help it, elevation will help minimise the swelling in the first instance, but after a couple hours there's not much point anymore. Arnica is very good for healing bruises, just follow the instructions on the packing....
