Thanks for your query
It usually takes 4-6 week time for a bruise
to resolve depending on the severity of injury
. You may take trypsin/chymotrypsin
along with pain killer like ibuprofen
. A friendly advice is gradually, increase the duration of play once you are ready to play.
To increase your bone strength takes diet rich in calcium (800-1000mg/day) and vitamin D (1000 i.u. /day).