How long does it usually take for a bruise to heal? what can i do to avoid aggravating it and speed healing beyond the initial put-ice-on-it period?

Not Too Complicated: If you were mugged by five large thugs in an alley in South Central, it could take weeks. If you bumped your forearm on the door knob to a dressing room in Macy's, maybe a week. So, if it's sore, decrease use to that area 'till it feels better. If it's swollen, elevate it if you can. Tylenol (acetaminophen). And time. Not too complicated unless it gets worse for some reason, then get it looked at.