Broken ankle and weight gain....anyone been there?

margf

I have recently broken both my tibula and fibula ...hence I am doing a great deal of sitting down! I can t exercise at all and I am very concerned about gaining weight. Has anyone been through this? Has anyone got any ideas about how not to gain weight?

seska422

I'm not currently exercising.

It's all about eating fewer calories than your body uses over the course of the day. Set MFP to sedentary and eat the given amount of calories. Since you aren't exercising, you won't have any extra calories from exercise.

cdahl383

My wife broke her ankle this winter. She had it in a cast for 3 weeks and then a walking boot for another 3 weeks. Total down time was around 2 months roughly. She put on around 15 lbs but then lost it all within a couple months of getting back to her normal routine. As long as you don't start gorging yourself I don't think you'll put on a ton of weight and it will most likely naturally come off once you can get back to your normal routine again.

cheryl2926

HI I have not broken my ankle, however, I live with RA in my ankles.. so I am fully aware of not being able to do pretty much anything. My best suggestion is first love yourself and heal. Really think about your quantity of foods and when you are able, start back slowly.. Swimming is the best exercise for me as it doesnt stress my joints and allows me to do more cardio without stress. The best thing is you are paying attention to your body and looking for ideas to be healthy!!
Good luck

margf

Thank you everyone for the support. I have just been to my specialist today and have four more weeks in the wheelchair then I can put some weight on my foot. I have damaged my ligaments as well as needing 7 screws and a plate in my ankle! I am feeling pretty downcast knowing that my weight will sky-rocket, probably! I have been really careful but did have a lapse over the last weekend as my husband took me away t the beach for a few days.
I am trying to cut out the rubbish and eat lots of protein...so who knows??? I will see how I go in a few weeks when I can stand on my scales!

melaniecheeks

You weight will NOT sky-rocket, but you do have to focus on what, and how much, you are eating. Use your down time to research some meal plans, and have some fun trying new ideas.

I broke my ankle last year, and I was miserable not being able to run. I took up knitting as a way of keeping my mind active.

Good luck, and speedy recovery!

margf

Thanks.....I am a walker ...... not very speedy ....but always on the go so this is killing me! But i do know those who are much worse off...I have been looking at the 5|2 fasting diet...I may try that! (I cant get to the food too easily so it may work for me!)

melaniecheeks

Funnily enough marg, I follow the 5:2 approach myself. I think that's a great idea to try it in your current circumstances.

busyPK

Well yes, I have been there just 10 months ago! I broke my tibula and fibula, had surgery and now have a plate and 9 screws. Recovery was slow, but know you will get better! Listen to your doctor. If you are up for it, do upper body exercises like boxing (sitting down), arm weights and watch that diet. I got depressed and ate whatever, and gained about 10lbs. I am 10 months post surgery and finally getting back to jogging and more impact on my ankle, but it is still very stiff from all the metal in there. It is a slow recovery process, my doctor said to give it a year and then wherever I am at that point will probably be it (he estimated I'd be 90%, but never back to what I was before). Feel free to add me as a friend!

margf

Well the good news from the doc is that I can put weight on my foot in 4 weeks (from yesterday...so 3 weeks and 6 days now!)....not that I am counting...I started my 5:2 today but now I have visitors coming for dinner to cheer me up! I love my visitors to bits....but it means I'm probably not starting my 5:2 today! I'll probably try again Friday as I'm going out with friends tomorrow.....

GirlfromHamilton2015

margf wrote: »

I have recently broken both my tibula and fibula ...hence I am doing a great deal of sitting down! I can t exercise at all and I am very concerned about gaining weight. Has anyone been through this? Has anyone got any ideas about how not to gain weight?

Hi
I so get it.
Almost 11 years ago I did what was called a bilateral break with s dislocation. I was in a hospital for five days and had sergery on my ankle. I now have a pin and five screws on the right side of my ankle and another two on the inside of the same Ankle.
My life and my activity level completely changed that year as I will also never be at 100%.

I broke my ankle while I was playing flag football,

I am here (on mfp), I believe, as a result of that lifestyle change

You can ad me as a friend.

My biggest piece of advice is to follow your recovery plan to the letter. Do not try to be a hero and do to much. You need to heal and let your body recoup. Do the excercissss and physio - everything you are asked to do.

Eat healthy and focus on your food intake.

You can try to focus on some upper body workouts, like punches and weight lifting while sitting?

busyPK wrote: »

I am 10 months post surgery and finally getting back to jogging and more impact on my ankle, but it is still very stiff from all the metal in there. It is a slow recovery process, my doctor said to give it a year and then wherever I am at that point will probably be it (he estimated I'd be 90%, but never back to what I was before). Feel free to add me as a friend!

Jogging in a huge accomplishment! Way to go busyPK.

oh_happy_day

It may be worth consulting a dietician to see how best to meet your nutritional requirements while you're healing. When I worked in an orthopaedic ward the dieticians would often increase patients calorie intake so that the bone healing wasn't compromised. And protein, protein, protein!

oh_happy_day

I just googled it - there's plenty of of literature around the nutritional requirements of bone healing. This one is an easy read http://www.betterbones.com/bonefracture/speedhealing.pdf

margf

Thank you...yes the article suggested above was an easy read and made sense...not sure about the huge increase in calories suggested but maybe I will up my protein. I am a vegetarian so I usually keep and eye on my intake of protein anyway. I may try a dietician after I can get around bit. At the moment I am dependent on others to take me anywhere.
Because I am 62 I am very worried about long term damage so I will do everything I can...who knows this may actually help me get right into some good exercise! I do have very good bone density apparently so hopefully I will heal well.
I am very grateful for all the helpful advice...its amazing how people care when someone is asking for support. Thank you.

47Jacqueline

Broke my tibia last fall and was out of commission for three months. I gained 5lb and lost it as soon as I got off crutches.

I worked out at home doing whatever strength training I could. Started doing aquatic exercise as soon as I was off my stabilizer and on a flexible cast at 8 weeks.

lithezebra

I gained four pounds in the first month after I broke my tibia, and I started losing it about 2 months ago. I'm just at the point where I can start taking walks again.

Being more active helped me. I was able to use a stationary bike, and I also did more standing and non-exercise walking during the day. I freakin organized the house, too, while I was finding things to do that kept me from sitting.

margf

I'm trying very hard to watch everything I eat. I have included more protein and I'm trying to do any sitting down type exercises that I can. I really don't want to find any extra weight when I'm able to weigh myself as I was struggling so much prior to the fall.
I'm also going to do the 5:2 diet...first day of fasting tomorrow
To keep busy I have been keeping up my hobby of "fairy house and mini garden making". (My husband and I sell them at the markets)................ I also intend to scan all my kids photos so I can make them a photo book with their family history and baby photos...anyway three weeks and five days to go!!

ThisIsRae

My sister broke both bones in her leg as well, plus dislocated and broke her ankle. Lost a bit of bone and cartilage from her foot while she was at it. She didn't gain while she was more or less bedridden for almost 2 months following her surgery (which left her with 12 screws and a metal plate), as she was extremely conscious of what she was eating and limited her calorie intake. After about two weeks she was able to be off the heavier pain killers and was more "with it" and aware, she was able to do things like lift weights for upper body strength, and get out of bed/off the couch more and more, intentionally moving however she could (which hurt like hell, but she was terrified that she was going to gain weight when she had already been working so hard to lose). Once physical therapy started, she pushed and pushed and did every single exercise the docs/PT trainers gave her to do. Ultimately she actually lost a few pounds while unable to walk or put any sort of pressure on her leg/foot!
Watch what you eat, and if you can, try training your upper body (back, arms, shoulders, whatever you can manage). Best of luck!

margf

Wow that is great...I have been doing leg raisers and different stuff with my toes and ankles and as I am in a wheelchair I make sure I use my good leg to scoot me around. I haven't started physio yet but when I do I intend to do everything to ensure full capacity...three weeks and three days until I can walk! Yay!!!!!

karmic4z

I sprained my ankle and fractured my tibula over a week ago and have just started to be able to put weight on my foot. What I guess I'm trying to say is you are not alone. I am trying really hard not to get depressed from all the sitting around. It's a very helpless feeling. I am trying to be a lot more diligent now to track what I am eating. It gives me some sense of control over this situation. I wish you a speedy and healthy recovery.

margf

Thank you...You are very fortunate to be able to put weight on your foot so soon! I am rather envious!! I have 22 days to go until I can put weight though my foot. That of course will be the same day I weigh myself for the first time in 3 months! I don't think I have ever gone that long since I was a kid! I am rather addicted to my scales but now I will be very anxious about the results! I have been very blessed as there has not been one day when I haven't had a visitor...or several visitors...... (visitors bring cake though!!!) Good luck on the journey.....

ka97

Never had a break, but I did have ankle surgery last year. I think I was about 4 weeks nonweight baring, then a walking boot. I think after two months I was able to start upper body lifting (yep I was at the gym with my boot and crutches) then eventually swimming and then stationary bike. I was over 4 months before I was able to start running. I gained about 7lbs.
The key really is making sure your nutrition is right on point. I was fine during the weeks that I was home. But then once I went back to work, the stress started creeping up. And then I fell back into old habits with stress eating. It was tough and I'm still trying to lose those last few pounds that I gained.

margf

Well, I had a really bad weekend! Our front door was more like a revolving door and everyone who came through it brought food! I find I have a little and then I just get carried away! I started again today! At the moment, my clothes still fit after five weeks with no weight bearing........but I am very worried about my first weigh- in after the next 21 days! Anyhow.....here's hoping!!!

margf

I weighed myself with the cam boot on! (and my clothes) I'm not sure how accurate it was but I haven't gained as much as I thought! Could it be true?...admittedly all my weight as on my right side but I was completely on the scales...I am very surprised!

busyPK

I've been thinking about you a lot recently. From a fellow tibia and fibula break girl, I feel your pain. Just take it day by day. It's been 10 months since my surgery and I still have stiffness, but I am jogging again! I never thought I'd get there, but I did and so can you. Make healthy food choices and take all the help you can get.

margf

I have only 5 days now until I can actually put eight on my foot! I'm so excited! I guess it will be difficult to begin with but at least I will be able to get around a bit more. I was doing ok with my weight I think but over the last few days I guess I'm getting really frustrated and I'm going back to old habits....I'm starting and stopping every day!
So thank you busy PK! You have stirred me up again and I will make better choices from here on...even 5 days can make a difference!

busyPK

Your 5 days are up! How is it putting weight on that foot?

margf

Hi there! Well I am vertical...sort of! I still need at least one crutch...the pain is not too bad but it is there! Today I drove and took myself out for lunch with my sister. It was wonderful! My weight hasn't really changed which I find amazing. I'm trying very hard to drop some weight to help with the healing process. Thanks for the care!

Pinkranger626

I've never broken my leg, but I was sidelines with gluteal tendinopathy last year. I had been working out a lot and was able to consume more calories because of it. I gained a bit of weight back while I was sidelined for 8 weeks since I was still eating like I was training. My suggestion: find out your TDEE using the sedentary activity level and stay to that calorie count (either maintenance or weight loss) and you should be fine

margf

Thanks for the good advice...I'm having more trouble cutting calories now I'm mobile! So far my weight has remained stable. I'm up and moving but frustrated at my lack of ability to get back to normal. Still have a boot and a crutch! I'm back to tracking after a short lapse...I think that helps...back to my nutritionist next week....hope that helps too!

jlvaughnjr

I broke my ankle back in March. 3 fractures and some crushing. Surgery on April Fool's day. 13 screws and a couple plates to put me back together again. Weight stayed about the same through non weight bearing period of recovery. After the cast came off I was shocked at the gelatinous thing above my right ankle. Anyway, I have worked hard to recover muscle lost all around and have gained a bit more (muscle) in upper body. I'm discovering though my weight has increased about 20 lbs. Activity level is set to 'Not Very Active' since I am still not back to work and usually have plenty of calories left daily. Not sure what I'm doing wrong.