I'm 38. On July 23 I low sided my motorcycle and made the mistake of trying to stand before I had stopped moving which resulted in a spiral fracture of my lower right tibia with the break extending into the heal and a fracture of the right fibula. I was put into a full leg cast for a day while the extent of my injuries was assessed. It was decided that my best chances of healing would be with surgery. A plate and screws were implanted on the tibia but the fibula was left to heal on its own. The leg was put back into a hard cast from the knee down.
For the first two weeks I didn't do anything except stay in bed keeping the leg elevated, take Oxycodones every 4 hours, and eat the best foods I could find for bone healing.
At 2 weeks the cast was removed and I was given a hard boot in it's place. I had thought I was doing alright by keeping the foot and leg stationary in bed but once the cast came off I was shocked at how swollen things were and how sensitive my entire leg was. The slightest touch of the right leg from the knee to the toes sent me cringing in pain.
I was so freaked out at the terrible state of my right limb that I started doing research immediately upon returning home. That's when I learned a few things about human physiology and bone growth. Bones need blood flow to grow and the tibia only really gets that when it's being used. By keeping the leg elevated and taking regular pain medication I was inhibiting leg healing, not promoting it. I was treating the symptoms, not the actual injury
So I started my own several times daily BALANCED PT plan 2 weeks after the accident. This was a NO Weight Bearing schedule of exercise and activities designed to promote fluid movement within the body and keep the soft tissues loose.
All total I spent about 4 hours each day doing these exercises.
1) First thing was to start desensitizing the foot and leg -> with it supported I removed the boot for short periods of time each day and started stimulating the skin with a soft brush until putting on a sock no longer hurt. I also started rolling from side to side with a pillow between my legs so that the bones could get used to having the gravitational pressure of natural weight put on them from all sides. This is also a good stretch for the muscles that cross the sacrum
2) I started stretching my entire body (especially the injured leg and foot) and doing modified Yoga poses (no weight bearing on the injured leg)
3) I started lifting weights and doing leg lifts, sit ups, stomach crunches, and other strengthening exercises to get the blood flowing through the entire body.
4) I took the leg out of the boot and let it swell, then I put it back in the pressure of the boot and elevated it to drain it...getting fluid in and out promotes healthy movement of tissue waste and other things that build up in the system during the healing process.
5) As soon as the skin had sufficiently healed from having the stitches taken out I started taking hot tub soaks and using the bubble jets to stimulate the skin of the legs and feet -> this promotes enhanced blood flow through the soft tissues that might have bound up because of the injury (and it just plain feels good).
6) I cut down on the pain medication, stopping the Oxycodone completely and only taking Tylenol when I absolutely couldn't stand the pain anymore.
7) I continued a strict diet of healthy foods/drinks and stay away from coffee, alcohol, and other things that are bad for the body/bone regeneration such as too much red meat and salt. (I've lost about 10 lbs of excess fat and gained a lot of new muscle tone due to my new diet...my coworkers are saying that I look better than I have in years.)
At week 3 I found that I had desensitized my injury to the point where I could be partial weight bearing and put slight pressure on the ball of the foot while in the boot.
Week 4 consisted of continuing to promote fluid movement and putting slight pressure on the leg when standing on crutches...I let the leg tell me where it was comfortable and didn't push anything. Each day it was a little more comfortable and hurt a little less.
At week 5 I began simulated walking while using the crutches on top of the other exercises I was doing. This was still only partial weight bearing and began by just working on range of motion, simulating the motions that are required during an actual walk.
(I should say at this point that recovery is going to hurt, a lot, that's just how it is and there is nothing that can be done to make it not hurt. However, the longer that the leg is idle...the more the muscles are allowed to tighten and atrophy...the more it's going to hurt. So stretch and keep it loose if you do nothing else to help speed up your recovery.)
During week 6 I had my first accidental full weight bearing moment when I forgot to use the crutches and took an actual step. It caught me off guard but my body said that it was ready for it and did it without conscious thought. That translated into the beginning of a movement to full weight bearing activities and actual walking in the boot on crutches. Over several days I worked on pressure, range of motion, and weight bearing activities (always supported in the boot on crutches). Each day the leg felt better than it did the day before.
I had my 6 week check up and x-rays this morning. The bones are healed on the outside but there is still healing left to go on the inside....it's not a tinder but it's not completely healed up either. The surgeon did a great job of setting the bone...can't tell that it was ever broken. I'm actually really impressed with his work. In this case I'd even call it artistry.
According to the Doctor the range of motion and leg strength in my injured leg are excellent. He says that at this point I need to pump as much blood through the tibia as possible by using a stationary bicycle and starting to swim. He has OK'd my transition to a cane and
I'm now walking on my own after only 6 weeks since the injury (ALWAYS in the boot for support). I start my official PT regiment in the morning and can't wait to re-learn things like balance and gait and get in some cardio in the pool and on the bike.
My next goal is to be riding the motorcycle again @ 10 weeks. I've ordered a rigid motorcycle boot that has a flexible exoskeleton for support and am confident that I'll be swinging my leg over the seat of the motorcycle 4 weeks from now and riding off down the road again.