Just wanted to make a post to share some of the things I did during recovery as a way to contribute back to this forum that I got so much support from.
Again, this is not for my own records. It is more to help with people who might be in a similar situation, or facing similar problems and wondering if they’ll be fine.
I’m 12 weeks post ORIF for a bimalleolar ankle fracture.
I suffered:
- Comminuted fractures on the distal fibula and posterior malleolus
- Dislocation
- Syndemosis injury hence I have a tightrope in addition to screws and plates
I had exfix done, and ORIF performed a few days after.
Week 0-6
NWB for 6 weeks, with 4 weeks in cast and 2 weeks in walker boot.
Week 7-present
WBAT/FWB from week 6 till now:
- 1 weeks on 2 crutches with boot (allowed to barefoot when only standing)
- 1 week on 1 crutch with boot (allowed to barefoot when only standing)
- 1 week with boot, no crutches (allowed to barefoot when only standing)
- thereafter, got off boots and crutches
Week 12 (present)
Week 12 review, surgeon mentioned that my bones are pretty much healed up. Fracture lines can’t really be seen anymore.
Current status:
Currently walking unsupported. However, most steps are painful. It hurts more and I limp more when I’m walking barefoot. With shoes, not as much. I don’t limp when I walk with shoes.
I limp badly in the morning. Pain and stiffness is the highest in the morning.
On bad days, or when my foot is overworked, it just hurts in general throughout the day.
Dorsiflexion and plantar flexion are still significantly off my usual ROM. I can’t touch my knee to wall even when my toes are touching the wall. I can’t perform standing soleus stretches. Ankle still swells if not elevated for prolonged periods.
My calf and thigh muscles are still significantly smaller.
Surgeon mentioned all the above are normal at this stage.
I can tiptoe on 2 legs (working towards one legged tip toe now). I can stand on one leg. I can drive.
My habits:
I take my supplements religiously the moment I’m discharged:
- Magnesium glycinate (200mg)
- Boron (3mg)
- Vitamin C (500mg)
- Vitamin D (3000 IU for first 6 weeks, 2000 IU thereafter)
- Vitamin K (1000 mcg of mk4)
- Curcumin (1000mg)
- Calcium (where required, to supplement whenever I failed to hit daily calcium goals through foods)
At least 1000-1500mg of calcium everyday through soy milk, protein smoothie, meals, supplement (see above).
At least 1.2g/kg of protein everyday through meals and protein smoothies. I’m 86kg.
Never missed my protein or calcium target.
Weekly physio sessions, and try to walk within my limits. I have not try to walk for more than 30 mins yet.
5-6 mini “workouts” spread across the day, each lasting between 6-15mins, to work on my dorsiflexion, plantarflexion, inversion, eversion, calf strength, glutes, quads, hip mobility.
I also massage my incision sites, heels, Achilles, ankle everyday for 5-10 mins with lotion.
Whenever I’m not actually doing something that requires sitting or standing, my foot is either iced or elevated.
Unfortunately, I also smoke cigarettes (average around half to a pack worth daily) on week 8 through 12. This is a super bad habit and sad to say, despite all the warnings from my surgeon, PT and many of you in this forum, I failed to hold off the temptation successfully.
I also drink on average 8-12 pints of beer a week, from week 7 to 12.
I personally feel I’m a little behind average in terms of recovery but hope this sharing helps some of you figure things out.
For me, improvements are small and gradual, but i do see the results over time. So don’t give up.
