Fracture slowing you down? Learn how to heal quickly with these tips.
Before I started working at Lilly Physical Therapy, I honestly didn’t know the first thing about this field of medicine and how it can help people. My name is Dina Kandzic and I am the Marketing Assistant at Lilly PT. In just 3 months, I have learned more than I ever thought possible about Physical Therapy. Now I know that there are natural ways to to heal fractures, aches, sprains, strains, joint pains, and more, very quickly!
Recently, I’ve had an experience in my personal life that led me to write this blog. A couple of weeks ago, my dad was helping his friend install windows in their house and he fell off a 7-foot ladder. He landed on his right heel and fractured three bones. He was immediately taken to Harborview Medical Center and spent three days there before they scheduled his surgery for a calcaneus fracture. My dad had his surgery last Friday and he is going through the recovery process now.
Before the fall, my dad was a very active person. He was constantly doing yard work and spending his time outdoors. Now he won’t be able to put any weight on his right foot for three months because of his fracture. With the weather getting nicer, it is going to be very challenging to keep him down. It is a tough time for my family right now, seeing my dad not be able to do things he loves.
Once I told Dr. Lilly about my dad’s heel fracture, she was inspired to come up with some ideas on how to heal bone fractures fast to help others going through a similar situation. With this amazing weather we are having, everyone wants to get outside and be active. With that comes the risk of injuries; especially fractures.
If you follow the do’s and don’t’s list below, your fracture should be healing in no time. For your bone to heal faster you will have to follow a special diet/supplement and lifestyle regimen. Following these simple pieces of advice can help you heal your fracture 3 times faster.
DO:
Eat foods rich in…
- Proteins (such us eggs, lean meats and dairy)
- Minerals such us Ca/Mg and Zn is essential.
- Dairy products such as milk, cheeses, yogurt, and pumpkin seeds.
- Green leafy vegetables (kale, chard, broccoli, spinach)
- Vitamin C (oranges, lemons, bell peppers)
- Vitamin K to activate proteins forming matrix of the bone) (cruciferous vegetables such us cabbage and broccoli)
- Omega 3/6 (nuts, virgin oil, avocado, fish)
Take supplements:
- Vitamin D3 supplement or get some sun (5000 IUS two times day for three months).
- Fish oil to reduce inflammation and speed up healing process.
- Green super food powder with Spirulina and Chlorella to alkalize body and decrease mineral leaching.
General health instructions:
- Keep Diabetes at check.
- Stop smoking to heal faster. Smoking is decreasing circulation and slows down bone healing.
- Do Physical Therapy including cold laser, manual work, stretching and strengthening regularly. Use vibrational plate if available.
- Wear comfortable shoes with good arch support.
DON’T
- Smoke. It is decreasing circulation and slows down bone healing.
- Re-injure yourself; stay off you injured area.
- Wear tight, unfitting or uncomfortable shoes. No high heels especially with metatarsal fractures.
- Eat salty food (it is leaching minerals from your body). Use more herbs.
- Drink alcohol. It is increasing inflammation.
- Eat processed foods and excess sugars (it is increasing acidity of your body causing minerals leaching). Also, extra calories with decreased activity might lead to unhealthy weight gain.
- Drink caffeinated beverages and sodas to avoid leaching minerals and poor calcium absorption.
In conclusion, take care of yourself. The process isn’t over once the cast or boot comes off because it all starts with you. Implementing these tips and tricks will get you on the right path to healing properly.
