This blog is for anyone who has suffered a trimalleolar fracture, and particularly those who are looking for a glimmer of hope that it won't take 12 months to be back on your feet like some surgeons will suggest!
To give you a bit of background of my injury, I broke my ankle on November 20th 2010, jumping off a rock. I had an ORIF the following morning (7 pins, 1 long plate), having had a series of rather testing manipulations to realign my bones the night before, and was on my way home via a 7 hour sleeper train journey the day after my op.
4 months on and I am back to full training in the gym, squatting, lunging, deadlifting etc. Today I did 3 sets of 24 walking lunges with barely a difference between the two sides. My physio and I are both confident that I will be starting to run again in the next few weeks, and I am happily walking the dog for 40 minutes or so each day. Range of motion in the ankle is still limited compared to the other side, but improves weekly and no longer affects my gait.
I have seen my physio once a week since I came out of plaster (5.5wks post op) but also did various exercises to keep my upper leg and glutes strong whilst I was in plaster. I believe this is key to a quick recovery. I also ate with my recovery in mind, supplementing with Kaprex, bromelain, tumeric and echinachea to promote bone healing and reduce inflammation, and ate a clean diet full of quality lean protein and nutrient dense foods such as vegetables and fruits.
I think the key things to remember if you have suffered from this, or any break for that matter, is to stay as fit and strong as you can whilst you're in plaster to reduce muscle atrophy as much as possible, eat a really clean diet to give your body as much support as possible while it heals, and keep a positive mindset. These three things will undoubtedly affect your rate of recovery, and let's face it, when you are on one leg there isn't that much better to do than a few exercises! :)
Wishing all those of you with a fracture a very speedy recovery, and keep your chin up, I know it feels like it sometimes, but you won't be on crutches forever!
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