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Bounce Back from a Broken Ankle After 50!
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items Three years ago I went outside to check that my spigots were covered before a pending storm was to descend over Nashville, TN. I slipped on black ice, wedged my running shoe between two pavers, and heard my ankle snap. I had never broken a bone, but ...
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The Best Props to Support a Broken Ankle While It Heals
Bone-Fortifying Supplements to Help You Heal Faster
Do These Floor Exercises While You Are Recovering From A Broken Ankle
The Best Props to Support a Broken Ankle While It Heals
These are the props that I would classify as ESSENTIAL at one or more stages of my post-broken ankle recovery journey. This is not the time to be shy, beg or borrow from friends and family if you must! Get your props in order so you can focus on heal...
I found a used iWalkFree Crutch on eBay and it was money well spent. When you cannot put ANY weight on your right leg for 8 weeks you start to go stir crazy! You don't realize how much you need to use both hands when you walk just to carry things from one room to the next! I would...
iWALKFree: The Best Crutch
I was living in a small bungalow at the time of this injury that had narrow halls and tight corners. Having a scooter that can go where you want it to without banging up every wall corner in the house is a beautiful thing. Having a basket to transpor...Rent-A-Knee-Walker scooters you can rent are much better quality than any cheaper scooter you could buy for $100. (I only rented mine for 4 weeks.)
Rent a Knee Scooter! (That Swivels & Has a Basket!)
Your brain can play some really weird tricks on you when injured. (Like, I think I figured out what age sounds like after my boobs slapped against my torso as I hopped to the shower on one leg! Thoughts like that can f*ck you up!) Those fleeting thou...
Sturdy Shower Stool
If you are unlucky enough to have to wear a cast after surgery for a few weeks before you can wear the boot, go ahead and invest in several rolls of Glad Press'NSeal wrap! You can wrap your cast up without fear of getting it wet so you can enjoy your...
Glad Press'n Seal Plastic Wrap
I had a hard time finding this but eventually found it on Mercari, so you might need to look, but it is WELL worth your effort! If you have to wear a cast for any period of time you will have the urge to stick just about anything in it to scratch an ...
Sani-Cast Orthopedic Cast Cleansing Kit
You probably already have a step ladder like this tucked away in your utility room. This is what I found was the easiest prop to use in the kitchen. I could adjust and pivot on my knee, or put my foot up so my knee was at a 90 degree angle. I would c...
Anti-Slip Step Ladder
Your doctor or physical therapist might tell you ice only makes a difference in the first couple of days after surgery. Which is true, that it is crucial to keep the injury area iced 20 min on and 20 min off as consistently as possible 24 hours after...
Multiple Reusable Ice Pack Wraps
There are many different kinds of silicone scar tape, some adhears better than others, but I found that the tender skin around my incision that was RIGHT ON my ankle bone was sensitive AF! It was like fingernails on a chalk board even if my leggings ...
Silicone Gel Scar Tape
I'm sure you have the obligatory resistance bands that you received from your physical therapist. These are great for what needs to happen in PT, but you have other parts of your body that can be exercised while your ankle is healing and why not incr...
Resistance Bands
Bone-Fortifying Supplements to Help You Heal Faster
Take a deep breath, now visualize breathing out that breath all the way down through your torso, hips, thighs, knees, calves, ankles, and out your toes. Did you have any breath left by the time you got to your feet? Probably not, because we don't bre...
I think this article is spot on for how to approach nutrition after surgery and is very similar to the approach that I took during my recovery phase.
Nutrition for Orthopedic Surgery & Bone Healing | ROC
This is a great article that is written to support the benefits of AlgeaCal supplements, but a wealth of information and a valid one-stop shopping purchase that could cover all your bone-health needs after surgery.
Bone Fracture Healing Supplements - Do They Work? | AlgaeCal
You be the judge! Here is a review of some of the top scar healing lotions, potions and creams. I personally think the most important part of healing your scar is to use some type of cream or even vitamin E, to massage the scar area to break up the s...Benefits of Scar Massage from the UK.
Do Scar Creams Actually Work? These Expert-Approved, Editor-Tested Ones Do
About half your bone's structure is made of protein. When you have a fracture, your body needs it to build new bone for the repair. Be sure to monitor and possibly increase your daily protein consumption while in healing mode. Protein also helps your...Harvard Health recommends 0.36 g of protein per pound. If you weigh 140 lbs. you need to be consuming at least 50 grams of protein every day.
Om Plant-Based Protein Powder
How much calcium should you take? It depends on how much you are consuming in your regular diet, but as a rule, adults need 1,000 milligrams of calcium (from all sources) daily, and that amount goes up with age. Women over 50 and men over 70 need 1,2...
Calcium (Citrate)
Pure is a very trustworthy brand of high-quality supplements. Why up your Vitamin D while trying to help your fracture heal? Because it helps your blood take in and use calcium to help build up the minerals in your bones. Please note that this is a l...
Vitamin D3
I'm a big fan of topical CBD oils and creams. This was an incredible discovery that I use on all of my aches and pains when they pop up. Some mornings are slower-starters than others, right? Roll this on your ankle before your next PT appointment or ...
Relief & Recovery CBD Active Roll-On
For my fellow women recovering from a broken ankle, don't forget to include Progesterone! Progesterone is the female sex hormone that does balance estrogen. But, it's also responsible for stimulating the bone-building cells called osteoblasts. New bone cells will replace old, dead cells. This is another bioidentical natural hormone replac...HERE and another NIH study summary about progesterone and bone health HERE.
Progesterone Cream for Women
Magnesium is a component of bone; in fact 60% of the body’s magnesium is stored in bone. It is also involved with the activity of bone-building cells and the parathyroid hormone, which regulates calcium levels. Population studies have found an associ...Harvard Health Magnesium can also be found in plant foods like legumes, dark green leafy vegetables, nuts, seeds, whole grains, fortified cereals, fish, poultry, and beef. But once again, we need even more magnesium in our 50s and the national consumption average ...
Magnesium
Vitamin C and antioxidents play a vital role in healing and bone health. Read more about it in this NIH study HERE. I personally like to take my Vitamin C in chewable tablet form. Especially when I am in a full-on supplementpalooza while trying to knit my bones back together! Some of the C capsules can be horse pill-sized. :)
Vitamin C Chewable Tablets
You need to minimize inflammation as much as possible while healing your fracture. Vitamin E-alpha-tocopherol supplements contain antioxidents that can help your body get rid of certain free radicals known to cause inflamation. But you also need to u...
Vitamin E
I'm definately pro-probiotic and believe that anything we can do to support gut health is a bonus – especially as we start to age and our hormone and enzyme production starts to slow down. I am listing this specific probiotic because of this 2014 NIH...Effect of Probiotics Supplementation on Bone Mineral Content and Bone Mass Density. That being said, I would also recommend going to your local health food store and work with one of their consultants to ensure that you are getting a supplement that will have the most active ingredients. You don't want to invest in a supplement on...
Foods For Gut Lactobacillus Helveticus Probiotic
Do These Floor Exercises While You Are Recovering From A Broken Ankle
As an active person who has spent all her adult life running, walking, doing yoga, or playing tennis, eight weeks on one leg felt like an impossible challenge physically and mentally. It taught me to take things one moment at a time and to be VERY th...
Keep moving. Every. Single. Day! Check out these resistance bands to add to your floor workouts.
MUST Do Exercises with Injured Foot or Ankle- Faster Recovery
Love the videos from these phyical therapists. They have a very scientific approach yet they infuse a sense of humor which helps makes things feel a lot less precious.
Critical Exercises with Injured Foot or Ankle; with No Weight Bearing Allowed (Unable to Walk on It)
Break a sweat every day!!
HIIT Workout in a boot. Stay fit with ankle / foot injury
This creator has a ton of really great chair and floor videos for people post-ankle injury. Check out these resistance bands to add to your floor workouts while you recover!
30 Minute No Impact Total Body Floor Workout For Healing, Strength, and Fitness
Remember to visualize fresh oxygen and blood flowing down to your ankle that is going to help you heal faster!
15 Min Hurt Foot Seated Workout - Chair Cardio Workout at Home (Cardio Interval Class)
Just keep doing it! This too shall pass! Be ready to hit the ground running once you are out of that boot!
HOW TO DO CARDIO WITH A BROKEN FOOT OR ANKLE [NO EXCUSES!] [STAY IN SHAPE!] 2020
Beginner Level
Chair Cardio And Strength Workout. Non Weight Bearing Seated Exercise Class (NO EQUIPMENT)
Intermediate Level
Seated Cardio and Strength Workout With Dumbbells - 30 MIN No Impact Full Body Workout (INTENSE!)
Bonus Exercise: One of my favorite meditations during this time of recovery that kept me from going insane. It helped serve as a daily reminder that our bodies are just bodies. It is my job to support and manage its healing. Bodies are pretty amazing...
The Five Remembrances (Melody's Version)
1. This body is subject to aging.
2. This body is subject to sickness and injury.
3. This body is subject to death.
4. This body is subject to loss.
5. This body is responsible for its actions.
Want to learn more about the Five Rembrances? Read more HERE.
The Five Remembrances (Melody's Version)
1. This body is subject to aging.
2. This body is subject to sickness and injury.
3. This body is subject to death.
4. This body is subject to loss.
5. This body is responsible for its actions.
Want to learn more about the Five Rembrances? Read more HERE.
The Five Remembrances - Meditation