How do I deal with bruising from BJJ?

Bruising occurs when blood vessels under the skin break due to pressure or impact. In BJJ, bruises commonly appear on the arms from grips, the chest and ribs from pressure, the legs from guard work, and occasionally the neck from choke attempts. New practitioners often experience more noticeable bruising because their bodies have not yet adapted to the contact. Over time, your tissues toughen and you bruise less from routine training contact. For fresh bruises, apply ice wrapped in a cloth for 15 to 20 minutes during the first 24 hours to reduce blood flow to the area and limit the bruise size. After 48 hours, warm compresses increase blood flow and can speed healing. Arnica gel or cream, a natural remedy, is popular among grapplers for reducing bruise severity. Adequate vitamin C and iron in your diet support blood vessel health and healing. If you notice that you bruise far more easily than your training partners, or if bruises take an unusually long time to heal, consult a doctor because this can indicate nutritional deficiencies or other medical conditions.