Fracture Friend Advice
I taught my boyfriend how to climb rope while I was NWB. You only need one foot to climb!
Hey fracture friends! Sorry you're here. I'd like to share some lessons for new people to help get you through the first month or two.
A little about me, I used to be a nurse assistant on an orthopedic floor. I went to school for microbiology and analytical chemistry. On Nov. 29, 2024, I fell while rock climbing and popped my tibia out. Compound trimalleolar break with emergency next day surgery. Seven weeks NWB. Hiking in two months. Rock climbing in three. Just recently got some hardware removed.
My advice:
1) Write down every time you take your meds with a pain level. As simple as date, time, pain level, pill. You WILL forget when you last medicated. You WILL get behind your pain. Once your in pain crisis it can take hours before anything will help you and you will just suffer while waiting. This journal will also give you a measure of how you're improving!
2) Movement! Every hour you're awake, change position. Stretch, exercise, GET UP! I got a gym membership 1 week post op and went multiple times a week to work my arms, core and thighs. You will recover quicker, experience less pain and swelling and you will poop easier if you exercise daily.
3) Nutrition. Lots of fruit, calcium and protein is needed for your body to repair. You will almost certainly gain weight which is fine, but too much complicates recovery. Calcium and collagen supplements help get those bones and muscles healed. Fruit helps you poop!
4) Massage. Once you can get to your calf and foot, massage daily! Get that blood flowing. Get your foot used to sensation again. Don't fear touching your incision. Gently rub around it. I used coconut oil on my feet and around the healing incision. For at least the first month it's not recommended for anything but soap and water on the incision.
5) If it feels wrong and you don't feel like your doctor is listening, get a second opinion. Not all surgeons got the same training or have the same beliefs. Don't suffer in silence or rely on internet advice. Research another professional and get their opinion.
Walkers are much more stable and user friendly than crutches. I got a basket for mine which helped me carry stuff. My walker also helped with daily exercise.
Peeps in a cast, put the ice pack under your knee.
Get some sunshine. You need vit D to absorb calcium and it'll help with the depression.
That's all I got for now! Feel free to ask questions or leave your own advice in comments.