Training after a fracture

Neens26
Neens26 Posts: 12 Member
edited November 19 in Fitness and Exercise
Hi! I have a question about getting fit after a fracture. I broke my ankle in 2 places in October. I had it operated on and I now have 2 pins and a plate in it, I was in hospital for 8 days and off it for 3 months. I had physio for 8 weeks with NHS (Im from the UK) but my ankle is still not as flexible as the other and it has twinges now and again. Its also still bigger than the other one! I am going to have some more physio. About two years ago I was exercising nearly everyday and eating really healthy then about year ago I had to move back to my parents and then broke my ankle so became abit depressed and have put on abit off weight. I am going to drama school in September and its going to be really full on. I was wondering if anyone had any suggestions for training. I'm slowly getting back in to it but I'm still very cautious. Anyone had a similar break or just had to get back in to training after hurting themselves?

Any advice would be great!

Nicola

Replies

  • Alisonswim46
    Alisonswim46 Posts: 208 Member
    It took me a over year to start running after my ankle break. I also did physical therapy for a year to get my range of motion back. Is that possible for you to go back to physical therapy?
  • rybo
    rybo Posts: 5,424 Member
    It's going to take time and a lot of effort. Patience too. Listen to your physio, don't try to do too much and prolong the healing process.
    In the mean time, pay more attention to your diet to limit your weight gain from inactivity
  • busyPK
    busyPK Posts: 3,788 Member
    I broke my ankle, tibia and fibula, in September 2014. I also had surgery and have a plate and 9 screws now. I had a long recovery. It took me a year to start jogging again, but now I am jogging multiple times a week. I still have stiffness when getting up after sitting for a period of time. And when I start jogging it's a bit uncomfortable for about 5 minutes then subsides and disappears. My ankle actually feels best right after a run.
  • Alisonswim46
    Alisonswim46 Posts: 208 Member
    busyPK wrote: »
    I broke my ankle, tibia and fibula, in September 2014. I also had surgery and have a plate and 9 screws now. I had a long recovery. It took me a year to start jogging again, but now I am jogging multiple times a week. I still have stiffness when getting up after sitting for a period of time. And when I start jogging it's a bit uncomfortable for about 5 minutes then subsides and disappears. My ankle actually feels best right after a run.
    Same! My ankle still gets stiff in the morning but after walking around it's fine. I have a bit of trouble running up inclines because of the lack of ROM, but no pain.

    You are right, it takes time and patience!

  • busyPK
    busyPK Posts: 3,788 Member
    Joenali wrote: »
    Same! My ankle still gets stiff in the morning but after walking around it's fine. I have a bit of trouble running up inclines because of the lack of ROM, but no pain.

    You are right, it takes time and patience!

    Yes, even almost 3 years after my injury/surgery it is still the same. I limp a bit when I first wake up in the morning (10 seconds tops) then I'm walking "normal" again. The ROM has gotten better, but it is still not as good as my non-injured ankle. And my surgery ankle is a bit bigger than my other ankle, with bumps on the outside where the screws can be felt. :s
  • Alisonswim46
    Alisonswim46 Posts: 208 Member
    busyPK wrote: »
    Joenali wrote: »
    Same! My ankle still gets stiff in the morning but after walking around it's fine. I have a bit of trouble running up inclines because of the lack of ROM, but no pain.

    You are right, it takes time and patience!

    Yes, even almost 3 years after my injury/surgery it is still the same. I limp a bit when I first wake up in the morning (10 seconds tops) then I'm walking "normal" again. The ROM has gotten better, but it is still not as good as my non-injured ankle. And my surgery ankle is a bit bigger than my other ankle, with bumps on the outside where the screws can be felt. :s
    I'm sitting nodding my head yes! Sounds just like my ankle. I'm two years out. I do worry about arthritis in the future, my doctor said that's a possibility.but other than that I'm good to go
  • erienneb66
    erienneb66 Posts: 88 Member
    Dude, it might be a while. I broke my pinkie toe on 2/4/17. Not a big deal, right? Nope! Massive fracture, had surgery, pins it it for MONTHS, walking boot. It was terrible. I lost all my ankle flexibility because I was not allowed to do standing lifts and was uneven on the hips due to the shoe.

    When I was finally released I jumped right back in and I'm just now getting back to normal. From a stupid toe. And it's not even healed all the way. Feet can take forever to get back to normal and don't be alarmed by swelling for the next year or so. I had my pins pulled from my toe on 4/10/17 and it still aches daily, especially before rain.
  • ko4q
    ko4q Posts: 46 Member
    Yikes! Makes my ankle stress fracture seem like peanuts! I would continue to take a very conservative approach to any sort of training (i.e. running) until walking is mostly pain-free. In the meantime, do you have access to a pool to possibly get some lap swimming in? Or aqua-jog? Both are good ways (at least swimming is) of keeping fit from a cardio perspective. I'm not sure if this would be appropriate for you or not, but I did a lot of alternating heat/ice (contrast) treatments every night to facilitate healing--this seemed to help a bit with ROM and pain. I wish you a speedy recovery!
  • MostlyWater
    MostlyWater Posts: 4,294 Member
    I ripped 3 ligaments in my ankle. It took time and therapy to get back to normal, and now I'm back to myself for about a year. I tend to freak out in ice and snow; although I always did, and I don't like to walk where it's wet, even with shoes on.

    You just do as much as you can.

    I never go on the step anymore and I'm pretty much low impact when it comes to jumping jacks and squat jumps. But you can get a good workout without putting yourself in jeopardy.

    There's a new jump rope class at the gym that I guess I'll have to pass on, though.
  • skonger
    skonger Posts: 26 Member
    I've got 2 plates and 10 screws in my ankle and post traumatic arthritis. I basically crushed my ankle between my sportbike and a guardrail. Broken sternum and ribs as well.

    I've had three surgeries, the first one June 2016 and last one 9 months ago where they dug out bone fragments and lengthened my Achilles nearly 4 cms. I can dorsiflex ok but my plantar flex and eversion is very limited. I go to physio 3 times a week, deep tissue massage twice a week and acupuncture twice a week.

    I've been going to the gym and lifting weights which has been ok'd by my ortho surgeon and physiotherapist for the last 2 months. I'm also back to running, not fast, I can go for about 40 minutes at 4.5mph. I didn't start out that way, I lifted light weights and did walk/run to begin with and gradually worked my way up by 'listening' to my body.
  • CipherZero
    CipherZero Posts: 1,418 Member
    Lifting weights, full stop, will remodel the bone and strengthen the ankle.

    Watch this
    https://www.youtube.com/watch?v=QgXo-XpFzWw
    to see how effect it can be.
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