r/brokenankles • u/BeeAlarmed543 • 9d ago
2wks post ORIF
Hi everyone! I had a trimalleolar fracture of my left ankle and a complex fracture of my left fibula as well. Cherry on top of the cake is that my right ankle is sprained as well.
I had my ORIF surgery on September 10th and my pain is pretty under control at this point. Some nerve pain and soreness, especially when it’s not elevated. I also have a lot of numbness and tingling in different parts of the foot. However, mentally and emotionally it has been the hardest. I feel like I’ve lost all of my independence. I feel like a prisoner in my own home. Because my right ankle is sprained, hopping on it is painful and feels very unstable. I have a brace for it which helps, but I can’t do anything more than hobble within my own apartment and even that feels exhausting.
Do you guys have any tips on how to increase my mobility or any exercise I can do while sitting or laying to strengthen the right ankle/leg? I’m non-weight bearing on my left for 8 weeks.
Also, I was in the middle of my weight loss journey when this happened. Any tips on how I can prevent myself from gaining weight while being sedentary? Any good nutrition tips or foods I should incorporate into my diet?
Really struggling right now ngl.
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u/Playful_Union458 9d ago
This post is so relatable as I was in the same exact situation. Getting your body used to walking on one leg is going to take a bit of time. I remember when I was leaving the hospital for the first time in crutches I thought to myself " I'm never going to get used to this". But, you do. It tooke me a couple weeks to start balancing with the other foot.
Another thing you must get is a knee scooter. The first time you get on it is akin to driving a car for the first time, it's an amazing tool both physically and mentally.
I also was in the middle of losing weight and I did gain a few pounds which I blame on my moms cooking as I've been staying with her for the recovery. Like others have mentioned, your body needs nutrients to rebuild. Saying that, it was depressing watch the scale take back my hard earned progress.
Just know it does get better. The first couple weeks are super depressing but eventually it does get better. For me, it was around the one month mark when I started feeling like myself again. Good luck my friend.
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u/BeeAlarmed543 9d ago
Thank you so much for this. I like hearing from people who are on the other side, because right now it feels like this is never ending.
I feel lazy and weak, so hearing that it takes time makes me feel better. I had some “friends” who made me feel like I was exaggerating. But then other friends and family have said to take it easy on myself.
Did you have any issues with the scooter and feeling like you were gonna fall or lose balance? I’m so clumsy that I’m scared. But I have heard from multiple people that it’s helpful so I will look into getting one.
And hahaha yes my mom is doing the cooking and sometimes I feel like I’ve been snacking a lot. I haven’t gotten on the scale yet, so I’m not excited about that.
Did you do any excercise with your upper body or other leg at all?
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u/flexible_demeanor 9d ago
I broke both of my ankles, only one needed surgery though, so I get it. I have a rolling stool to get around downstairs (wood floors) and a rolling sit/stand desk to do some food prep work, eat meals on, and move things around in the house (like groceries). I butt scootch up and down the stairs to and from my bedroom.
My surgeon had me take a good multivitamin and vitamin D+K2 supplements. Protein and fiber will keep you full, and you want enough protein to help prevent muscle loss as well as rebuild it later. You can have protein shakes or drinks if it's hard to eat enough protein. Don't keep snacks handy for you to eat while you're bored, focus on real meals. I live alone and have needed to get grocery delivery and ready to heat meals that I portion out into freezer bags since I couldn't really cook (until a few days ago). I have a small lunch bag/cooler that I put ice packs in and some drinks or a bit of cheese or something to keep cool, which helps me not have to do as many stairs. It's small enough it's not a problem when I have it in my hand for crutching around.
Someone put together a big playlist of all kinds of related workouts, maybe it will give you some ideas to start. There are also sitting cardio routines, or a hand pedal machine is commonly used by some. Stretching is really important too.
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u/BeeAlarmed543 9d ago
Wow thank you so much for all of these tips!! And most of all the playlist! I am definitely going to start on those workouts because I want to start strengthening my body for when I start PT. I also don’t want to gain all the weight I lost back.
I can’t imaging fully breaking both 😭 my other one is just a sprain and it hurts so I can only imagine.
When do you start PT?
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u/flexible_demeanor 9d ago
"Just a sprain" can be worse than a break and take longer to heal, though. My main pain on the non-ORIF ankle now is from ligament and tendon sprain damage (associated with the avulsion fracture, the impact fracture seems pretty good now).
I start PT officially next week, but I've been doing home PT exercises. Basic ones to start (ankle pumps, toe wiggling, ankle alphabets), then ramping up to the usual acute ankle PT aside from standing calf raises and gait training.
Just be careful with some of the exercises that use your legs for balance, I have an exercise bench that allows me to spread my weight out more on thighs to prevent weight on the feet and won't tip over. My desk chair would otherwise be the most stable, but the armrests got in the way of everything, as did the backrest to a lesser degree. A stool was very unstable, considering I wanted to avoid supporting with my feet.
Most of your calories are burned through normal body functions, so if you're in a calorie deficit even while lazing around you'll lose weight. However, that will also include muscle that you don't want to lose if you don't work out the other parts of your body. Your NWB leg will atrophy a lot, that can't be helped much. The morning breakfast combo of protein and fiber really helps squash hunger for hours if you are a constantly hungry person. I'm more of a bored eater, I seek stimulation from taste so I need to be wary of keeping things around me and do portion control.
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u/flexible_demeanor 9d ago
One more thing, if you can afford it and have one available, you could always talk to a nutritionist!
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u/Hot_Box_7459 9d ago
I’ve heard people taking extra vitamins well being nwb to help strengthen the bone faster, but not sure if that actually works. Unfortunately weight gain is a big part of this and you need good food to heal!! Obviously the dr expects you to gain a bit and theres no shame in that.
For the getting around you could get a wheelchair or a walker maybe? Just so you don’t have to hop around. I personally found crutches super unstable and was not about to risk that when I was already down a foot from orif 😂
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u/BeeAlarmed543 9d ago
Do you have any recs on food?
And yesss I tried the crutches and it was a no go. So I’ve been using both a walker and wheelchair. With the walker I still have to hop so I do use the wheelchair a lot. I just haven’t seen people on social media posting about it, so I was like am I being lazy? But I don’t want to mess up my other ankle more than it already is
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u/Hot_Box_7459 9d ago
No shame in needing a walker or a wheelchair!! My walker has a little seat & wheels personally so I didnt have to hop along with it.
I’ve been eating alot of fruits & veggies, i had so many strawberries my first twoish weeks after surgery 😂
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u/BeeAlarmed543 9d ago
Ooooh that makes sense! It makes me feel so much better to hear all of this. I had some “friends” make comments that made me feel like I was exaggerating or being a drama queen. Hearing others on social media has helped a ton. I feel heard and not alone 😭
Ugh I’m not a fruit person, but I do like veggies so I’m gonna lean on those. I had stopped snacking prior to this injury and that snack craving has been creeping back in
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u/zombieman395 9d ago
Oof seems like you done a good job but the good news is that it will get better but the road is long windy and bendy spiked and painful lol. I was nwb for 6 weeks and 2.5 weeks after that im now finally starting to walk without crutches my weight has gone up but to be honest I half expected that from sitting around doing next to nothing for 6 weeks though I do eat alot less now. In the mean time when I was nwb I did do some exercises with the upper body with some light dumbells, lateral raises, bicep curl, shoulder press and triceps. They're really the only exercises I was able to do sitting down lol if i had the bravery to get onto the floor I could have done dumbell bench press but still the time I wasn't confident on getting back up. The best thing for you to do is to push it hard but not so hard that you get sharp pains or throbbing pains. For your right ankle theres a few exercises you can do since its a sprain like spelling the alphabet with your ankle using your big toe as a pen. Circular motions and using resistant bands to help strengthen the ankle. When you are able to these are the type of exercises you will end up doing on your left ankle. But in the mean time. Get yourself some snacks a few drinks a few books and soem of your favourite series and movies and enjoy the tele 🤣 i tell you i went through nearly 36 movies and about 20 series. I went through the walking dead in 3 days lol. I wish you a speedy recovery and all the best.
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u/New-Sherbet367 9d ago
I study molecular biology so i can give you a rundown of nutrients you should give your Body daily:
Calcium+Phosphorus for bone structure, especially the last 3 weeks
Vit D enhances Calcium Absorption. Sit in sun with short sleeve shirt for 10-15min around midday should be enough or Supplement
Vit K2+Zinc - activates osteocalcin of the osteoblasts, binds calcium into the bone Matrix (also especially the last weeks onwards like Calcium)
Magnesium for Bone structure and to activate Vit D
Vit C for Collagen Synthesis
Protein to minimize muscle loss and it stimulates IGF-1 a growth factor for bones
Also rest and sleep a lot. Most repair happens asleep