Fastest way to recover after accident?
Discussion
Ok so back in July I got punted off my motorbike (see my previous thread) and ended up with multiple injuries/fractures:-
Left ankle fracture - chipped bone, in a cast full weight bearing
Right knee, femur fracture - bone chipped ligament attached and torn ligaments - full length cast
Right shoulder - rotator cuff damage
Spine - 6 thoracic compressed spinal fractures
Wind forward to today and my shoulder and back feel pretty good, physio has sorted most of that to date, still some minor niggles with my back but it's improving daily.
Casts due to come off a week today and my legs feel fine too, although I know that movement and muscle strength will be an issue. Physio and I agree that my right knee is going to be the one to focus on, going back to see him same day my casts are off so he can have a look and also collect the CPM machine.
I'm thinking walking, swimming as often as possible plus the CPM machine anything else I can do to speed up my recover whether that be physical or dietary?
Left ankle fracture - chipped bone, in a cast full weight bearing
Right knee, femur fracture - bone chipped ligament attached and torn ligaments - full length cast
Right shoulder - rotator cuff damage
Spine - 6 thoracic compressed spinal fractures
Wind forward to today and my shoulder and back feel pretty good, physio has sorted most of that to date, still some minor niggles with my back but it's improving daily.
Casts due to come off a week today and my legs feel fine too, although I know that movement and muscle strength will be an issue. Physio and I agree that my right knee is going to be the one to focus on, going back to see him same day my casts are off so he can have a look and also collect the CPM machine.
I'm thinking walking, swimming as often as possible plus the CPM machine anything else I can do to speed up my recover whether that be physical or dietary?
Freakuk said:
Ok so back in July I got punted off my motorbike (see my previous thread) and ended up with multiple injuries/fractures:-
Left ankle fracture - chipped bone, in a cast full weight bearing
Right knee, femur fracture - bone chipped ligament attached and torn ligaments - full length cast
Right shoulder - rotator cuff damage
Spine - 6 thoracic compressed spinal fractures
I'm thinking walking, swimming as often as possible plus the CPM machine anything else I can do to speed up my recover whether that be physical or dietary?
Ouch - I have had most of the injuries you list ... but not at the same time !Left ankle fracture - chipped bone, in a cast full weight bearing
Right knee, femur fracture - bone chipped ligament attached and torn ligaments - full length cast
Right shoulder - rotator cuff damage
Spine - 6 thoracic compressed spinal fractures
I'm thinking walking, swimming as often as possible plus the CPM machine anything else I can do to speed up my recover whether that be physical or dietary?
Ankle fracture (playing footy) - this was actually the worst for me. Ankle constantly swelled up. I lost movement in the joint and had to have other operations to remove bone fragments etc. Best advice is to avoid running !
Knee - I've had 3 x cartilage operations + ACL replacement surgery (All due to footy) . The ACL was a pain and took about 9 months to fully sort out. Building up the muscle around the knee was key for me so lots of weights (cycling also good!).
Spine - I have had slipped disks and compression issues (due to footy). I suffered for a good couple of years with constant, nagging back pain. Finally found a cure through keeping very flexible and working on my core muscles. Try pilates or something like that ! Oh - and avoid running as that puts a lot of compression through your back = not good !
I manage now on a regime or cycling, cross training (gym), swimming, walking and a lot of core / stretching work.
Good luck on the recovery, you'll get there !
Fractured the calcaneus - the big heel bone. Ankle injuries are the worst for recovery AIUI. Certainly mine would swell up like an utter b
d for about 9 months afterwards every time I would walk a couple of miles. It only got better when I started walking through the pain - the ankle would swell up and not really work for a couple of days, but it got the strength back. I can run for buses now, which is about all I was good for previously. 
d for about 9 months afterwards every time I would walk a couple of miles. It only got better when I started walking through the pain - the ankle would swell up and not really work for a couple of days, but it got the strength back. I can run for buses now, which is about all I was good for previously. Freakuk said:
Already going to physio (BUPA) so that's a given, I'm just thinking how I can get my knee moving as quick as possible
Cycling;s good ...just don't overdo it to begin with. You have to balance the movement v swelling it might cause.I overdid it to begin with and had to have a cortisone injection to help bring the swelling down.... and that hurt like F*ck !
Freakuk said:
Already going to physio (BUPA) so that's a given, I'm just thinking how I can get my knee moving as quick as possible
That's great news. I've found that discussing things up front with the physio and stating how much work you're willing to put in means that you may get onto a more aggressive regime, though this has it's downsides in pain sometimes!Smitters said:
Freakuk said:
Already going to physio (BUPA) so that's a given, I'm just thinking how I can get my knee moving as quick as possible
That's great news. I've found that discussing things up front with the physio and stating how much work you're willing to put in means that you may get onto a more aggressive regime, though this has it's downsides in pain sometimes!I would expect you will have to do a lot of balance work once you have built up a bit of strength....it takes a while to get everything back in action.
Get yourself a couple of these
http://www.physiotherapystore.com/Balance-Cushions...
one of these
http://www.powerhouse-fitness.co.uk/bosu-balance-t...
And a Swiss Ball
You won't really be able to use the Bosu at first but those things will really help your rehab.
Am I reading it right, that essentially you are all healed, you are just weak from your recovery time?
To me, this is where putting in place a well planned, appropriate strength building program would be great. Look at the research for guidelines for gaining muscle mass and strength. The exercises that you would do, would of course have to be specific and appropriate to you.
Start with body weight exercise and as you get stronger move over towards resistance based work. I would not do balance work as the core section of your recovery, I would teach the body to produce force through its full range of movement.
To me, this is where putting in place a well planned, appropriate strength building program would be great. Look at the research for guidelines for gaining muscle mass and strength. The exercises that you would do, would of course have to be specific and appropriate to you.
Start with body weight exercise and as you get stronger move over towards resistance based work. I would not do balance work as the core section of your recovery, I would teach the body to produce force through its full range of movement.
GranderTransit said:
Start with body weight exercise and as you get stronger move over towards resistance based work. I would not do balance work as the core section of your recovery, I would teach the body to produce force through its full range of movement.
When I broke my ankle the apart from weight bearing exercises you describe the main exercises I was given were balance work. Building up gradually to doing things like squats (without weights initially obviously) on a Bosu is a fantastic exercise for someone doing rehab. It's actually a fantastic exercise for anyone though.....
My back is ok as in no real pain when I move but I know it's not 100% my legs are still in casts 7 weeks on Saturday and back at the fracture clinic on Tuesday where I hope they'll be off.
The only real injury I am concerned about is my right knee due o the torn ligaments and 7 weeks in a cast being immobile there won't be much movement so it's how I get that knee moving quickly without causing any more damage
The only real injury I am concerned about is my right knee due o the torn ligaments and 7 weeks in a cast being immobile there won't be much movement so it's how I get that knee moving quickly without causing any more damage
Small update from me, my casts came off on Tuesday...yey! As expected my ankle and knee are sore and walking is a little painful.
I headed straight to my physio to collect the CPM machine for my right leg and I can now bend this leg to about 90 degrees assisted, I don't have the strength in it yet to bend it that far manually, plus I think my head interferes as I know it's going to hurt.
Lots of ice in between CPM sessions, any other advice the collective can offer?
I headed straight to my physio to collect the CPM machine for my right leg and I can now bend this leg to about 90 degrees assisted, I don't have the strength in it yet to bend it that far manually, plus I think my head interferes as I know it's going to hurt.
Lots of ice in between CPM sessions, any other advice the collective can offer?
I had minor tib and fib fractures plus ruptured ACL due to an RTC in November and my knee is still not right, so it can be a long process.
I wouldn't do any more than what your physio is telling you re the knee - IME it's very easy to overdo things and aggravate the joint which just ends up prolonging the recovery which is frustrating.
The physios (hopefully) see lots of these so know what works and what doesn't.
I started with stretching exercises, building gradually over time to weight and impact work. I chose to start some swimming, but she didn't say it was essential. My recovery has been delayed signficantly (I hope, as it has just been trimmed away) due to displaced cartilage in the joint.
As someone else noted above, building up (and maintaining) the muscles aroudn the joint are key to supprting any knackered ligaments.
I wouldn't do any more than what your physio is telling you re the knee - IME it's very easy to overdo things and aggravate the joint which just ends up prolonging the recovery which is frustrating.
The physios (hopefully) see lots of these so know what works and what doesn't.
I started with stretching exercises, building gradually over time to weight and impact work. I chose to start some swimming, but she didn't say it was essential. My recovery has been delayed signficantly (I hope, as it has just been trimmed away) due to displaced cartilage in the joint.
As someone else noted above, building up (and maintaining) the muscles aroudn the joint are key to supprting any knackered ligaments.
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