4

votes

Hack my broken collarbone!

Answered on August 19, 2014
Created May 30, 2011 at 9:56 AM

I now have a broken collarbone due to an accident that I really don't want to think about. I was pretty much the fittest I've ever been. I was building up to three consecutive pullups, I was making strength gains at my Crossfit box (3x/week) and I was building up my running speed, which dropped after I switched the FiveFingers.

Now the ER doc says I'll probably need surgery (due to the location of the break). My insurance company won't discuss a referral till tomorrow (it's Memorial Day today). The pain is agonizing.

I'm afraid my paleo eating will go out of the window in a great wash of self-pity and I'll go for a carrot cake from Safeway... a day... then a pint of ice cream... then...

Anyone out there been injured to the point where you couldn't exercise for a while? I've seen messages from someone named Ugga (I think) who has it far worse than I do. I'm looking for someone who's gone from every-day exercise at 60 mph to zip, and how they have handled it.

Any advice for me from someone who's been there, done that?

D5096ff5baffc0ba5d20b21346414a7a

(1112)

on May 31, 2011
at 01:35 AM

I use frozen peas for an ice pack, too. They move around and fit the curves. But you do have to negotiate through the frozen food dept to get there. Whole aisles of frozen comfort foods. Good job on getting out of there!

27e79ef3308bb5f2d7bd04ee7eea7b79

(2038)

on May 30, 2011
at 10:19 PM

Ah, that icing is what I really want. It'd end up being a gateway drug, though, so I'll need to pass for the time being. Thanks for trying to help :-)

27e79ef3308bb5f2d7bd04ee7eea7b79

(2038)

on May 30, 2011
at 10:18 PM

Thanks for the link, Ashley. It seems he was able to do upper body work and that's what I'll miss the most. You're right about not giving up!

34a367e60db77270bd7096dc04270fdc

(4171)

on May 30, 2011
at 08:28 PM

lol - I'm ashamed to say that I have tried the B&J's Red velvet cake ice cream. Honestly, the first 2 bites were fantastic followed by diminishing returns. It's way too sweet and it didn't take long for the guilt to show up and the WTF are you doing you stupid expletive etc. You're awesome for not buying it, don't fall for it- it's a trap! =) Hang in there, you will make it!

27e79ef3308bb5f2d7bd04ee7eea7b79

(2038)

on May 30, 2011
at 08:22 PM

I KNOW what you mean but I am struggling to keep my body on track. I just went to the corner store for a bag of frozen peas to help with the swelling. They didn't have any but I did notice that they had a new flavor from Ben and Jerry's- Red Velvet Cake. I got out of there without buying any - barely. Thanks for the reminder about slippery slopes, hcantrall!

D5096ff5baffc0ba5d20b21346414a7a

(1112)

on May 30, 2011
at 05:56 PM

barefeet..I did start keeping track of my calorie intake and my carbs. I did VLC..under 50 grams and tried to keep my calories under 1400. I am a 64 year old, 5 ft. 7 in. female so I really thought I would not be able to lose and was really afraid of gaining. The only exercise I could get was upper body...and some of that was from wheelchair. Of course, you have the opposite problem. I mention the reinjury because I actually did that. Don't really want to explain. None of this has to do with osteoporosis..just stupid accidents.

34a367e60db77270bd7096dc04270fdc

(4171)

on May 30, 2011
at 03:36 PM

Keep your eye on the prize - I injured my hip doing sprints last year after I'd lost 60 pounds. I ended up back on the SAD, not working out, binging on sugary food and gaining back 20 pounds before getting myself back together. You do not want to do that to yourself, I promise!

8876109de1af3ad4504a4959cae466f0

on May 30, 2011
at 03:28 PM

I was doing high rep 1 handed EVERYTHING!!! Snatches, cleans, presses, lots of lunges and air squats. My coaches modified every w/o for me. Do some research on sympathetic muscle growth. The body is remarkable. Your muscle will not lose as much and you won't get huge on one side. ;)

06d21b99c58283ce575e36c4ecd4a458

(9948)

on May 30, 2011
at 03:13 PM

More! And spend no more than 30 min half naked in full sun. It will give you 10,000 to 20000IU Vit D3 according to http://www.vitamindcouncil.org/

27e79ef3308bb5f2d7bd04ee7eea7b79

(2038)

on May 30, 2011
at 03:09 PM

Just took 2000IU of VitD and will go out for some sun later today. Thanks!

27e79ef3308bb5f2d7bd04ee7eea7b79

(2038)

on May 30, 2011
at 03:08 PM

Tell me more about how you continued doing Crossfit during your recovery! Right now I cannot twist my body at all and I have no grip strength in my right hand. I can do a million squats but box jumps are out - even the soft landing would be too jarring.

637042e24e38a81dfc089ef55bed9d46

(826)

on May 30, 2011
at 01:08 PM

Comfrey tea is another thing you might want to consume during recovery. It's common name is Knit Bone.

B3e7d1ab5aeb329fe24cca1de1a0b09c

(5242)

on May 30, 2011
at 12:38 PM

It might be an idea, magnesium is also vitally important, its often overlooked along with vitamin D. Bone broths would be a good source of the formers, lots of sunlight for D obviously. Vitamin K2 MK-4 is also something to consider, it has the important role of getting the calcium into your connective tissues and not in your soft tissues. Butteroil is a good supplement for that guy.

06d21b99c58283ce575e36c4ecd4a458

(9948)

on May 30, 2011
at 12:35 PM

And if you are not supplementing with Vit D3 you should be. I have read that Dr Davis at the HeartScanBlog always tests his patients he admits for serum Vit D3 and invariably they are all deficient. He will give them 50,000IU per day...days just prior to surgery to pump up the serum level. Assists in healing the wound after surgery and he has them continue with 5000IU daily thereafter.

06d21b99c58283ce575e36c4ecd4a458

(9948)

on May 30, 2011
at 12:32 PM

http://www.darwinstable.com/2010/02/23/paleo-exercise-will-heal-you/ http://cavemanforum.com/diet-and-nutrition/healing-and-the-paleo-diet-from-the-paleo-diet-update-e-mail/ Take a look at these two for nutritional healing via paleo. But think about it. You eat HFLC when you are not injured. Do you have any reason to believe that the same nutrition will not heal the collar bone? We must change our thinking. Thinking can change our DNA structure. Change your thinking to heal yourself.

27e79ef3308bb5f2d7bd04ee7eea7b79

(2038)

on May 30, 2011
at 12:14 PM

I'm 36 so I'm not THAT young but yes I'm not so old that healing will be impaired significantly. Question: You said you continue to lose weight without working out. Did you have to reduce your total food intake? Thanks for your answers!

27e79ef3308bb5f2d7bd04ee7eea7b79

(2038)

on May 30, 2011
at 12:11 PM

And thanks for the part about having a partner run their fingers over where the break is. Right now I'd hit anyone who tried to touch the break but in a few days that might be doable. Right now I'll envision the bone knitting as you suggested. Mediation has never been my thing but I'll try anything now.

27e79ef3308bb5f2d7bd04ee7eea7b79

(2038)

on May 30, 2011
at 12:09 PM

Dexter, I'd love to believe that high fat/moderate protein helps promote bone healing. I haven't been able to find any scientific literature to back this up. I can imagine how keeping gut irritants and the nasty stuff out of my diet will reduce general inflammation, but is there proof about specific foods helping promote bone healing?

27e79ef3308bb5f2d7bd04ee7eea7b79

(2038)

on May 30, 2011
at 12:07 PM

Ah, good idea. I'll do high reps of slow air squats (because I'm off-balance with this shoulder out of commission). Thanks.

27e79ef3308bb5f2d7bd04ee7eea7b79

(2038)

on May 30, 2011
at 12:05 PM

Thanks, Rhubarb. A question about promoting bone health: I don't do dairy, so my diet is fairly low in calcium. Should I be supplementing with calcium to promote bone healing during this time? (I think sardines are supposed to be high in calcium but I don't like fishy-smelling fish and I'm too afraid to try them).

  • 27e79ef3308bb5f2d7bd04ee7eea7b79

    asked by

    (2038)
  • Views
    3K
  • Last Activity
    1279D AGO
Frontpage book

Get FREE instant access to our Paleo For Beginners Guide & 15 FREE Recipes!

7 Answers

2
B3e7d1ab5aeb329fe24cca1de1a0b09c

(5242)

on May 30, 2011
at 10:41 AM

You need to keep the big picture in mind. You've got a setback here, which will probably see you out of most action for a 2-3 months (I'm guessing, I've never done my collar bone)?

It isn't actually that long, and then you can come back and work your way back to your current level and beyond. The one thing about coming back from a serious injury, is that once you can start to exercise again, you appreciate it a lot more, and I've found I've taken more serious and thus had better results.

So big picture okay. Immediate future, you need to work out a treatment and rehab plan to get you going again as quickly as possible. Having a plan also helps a lot mentally as you'll have milestone to aim for along the way. Sticking to your diet here is actually more important, by keeping a good paleo diet you're promoting the best possible bone health and the least amount of inflammation. And obviously thats what you will want for you body to mend strong and quickly.

From personal experience when I can't exercise I drop my carbs right back, and actually spend a fair amount of time in ketosis. I feel good and I don't put any weight on, I actually lean out a little more. It's a whole lot easier trying to get strong and fit again when you don't need to also lose weight.

Best of luck with it.

B3e7d1ab5aeb329fe24cca1de1a0b09c

(5242)

on May 30, 2011
at 12:38 PM

It might be an idea, magnesium is also vitally important, its often overlooked along with vitamin D. Bone broths would be a good source of the formers, lots of sunlight for D obviously. Vitamin K2 MK-4 is also something to consider, it has the important role of getting the calcium into your connective tissues and not in your soft tissues. Butteroil is a good supplement for that guy.

27e79ef3308bb5f2d7bd04ee7eea7b79

(2038)

on May 30, 2011
at 12:05 PM

Thanks, Rhubarb. A question about promoting bone health: I don't do dairy, so my diet is fairly low in calcium. Should I be supplementing with calcium to promote bone healing during this time? (I think sardines are supposed to be high in calcium but I don't like fishy-smelling fish and I'm too afraid to try them).

637042e24e38a81dfc089ef55bed9d46

(826)

on May 30, 2011
at 01:08 PM

Comfrey tea is another thing you might want to consume during recovery. It's common name is Knit Bone.

1
8876109de1af3ad4504a4959cae466f0

on May 30, 2011
at 01:11 PM

I was 41, full rotator cuff tear, torn labrum in my shoulder from playing softball. I was 7 months into crossfit and paleo. I had lost 70#. I continued BOTH during my recovery. I also have a job where I can not work "desk duty". It was supposed to take 6 months for recovery to get back to my job. With the help of my GREAT coaches I was back in11 weeks. You can do it with the help of every one around you.

27e79ef3308bb5f2d7bd04ee7eea7b79

(2038)

on May 30, 2011
at 03:08 PM

Tell me more about how you continued doing Crossfit during your recovery! Right now I cannot twist my body at all and I have no grip strength in my right hand. I can do a million squats but box jumps are out - even the soft landing would be too jarring.

8876109de1af3ad4504a4959cae466f0

on May 30, 2011
at 03:28 PM

I was doing high rep 1 handed EVERYTHING!!! Snatches, cleans, presses, lots of lunges and air squats. My coaches modified every w/o for me. Do some research on sympathetic muscle growth. The body is remarkable. Your muscle will not lose as much and you won't get huge on one side. ;)

1
06d21b99c58283ce575e36c4ecd4a458

(9948)

on May 30, 2011
at 11:59 AM

If you lapse from your paleo eating, it will take a lot longer to heal. You need the high fat, moderate protein for your body to knit the bone back together.

And you can assist your body to heal by sitting quietly and visualizing the collar bone knitting back together...it really doesn't matter what form it takes in your mind...just that you do it.

Lastly, have a partner gently and lightly run their fingers over where the break is to call your attention to the break. And then move to the other side collar bone and at the same place where the break is on the other side, do the same thing. Repeat back and forth. I don't know why it works, but it does. Just do it twice a day...every day for five minutes.

This repaired a broken finger I had in about 2/3 the time. The hand surgeon was amazed.

27e79ef3308bb5f2d7bd04ee7eea7b79

(2038)

on May 30, 2011
at 03:09 PM

Just took 2000IU of VitD and will go out for some sun later today. Thanks!

27e79ef3308bb5f2d7bd04ee7eea7b79

(2038)

on May 30, 2011
at 12:11 PM

And thanks for the part about having a partner run their fingers over where the break is. Right now I'd hit anyone who tried to touch the break but in a few days that might be doable. Right now I'll envision the bone knitting as you suggested. Mediation has never been my thing but I'll try anything now.

06d21b99c58283ce575e36c4ecd4a458

(9948)

on May 30, 2011
at 12:35 PM

And if you are not supplementing with Vit D3 you should be. I have read that Dr Davis at the HeartScanBlog always tests his patients he admits for serum Vit D3 and invariably they are all deficient. He will give them 50,000IU per day...days just prior to surgery to pump up the serum level. Assists in healing the wound after surgery and he has them continue with 5000IU daily thereafter.

06d21b99c58283ce575e36c4ecd4a458

(9948)

on May 30, 2011
at 03:13 PM

More! And spend no more than 30 min half naked in full sun. It will give you 10,000 to 20000IU Vit D3 according to http://www.vitamindcouncil.org/

27e79ef3308bb5f2d7bd04ee7eea7b79

(2038)

on May 30, 2011
at 12:09 PM

Dexter, I'd love to believe that high fat/moderate protein helps promote bone healing. I haven't been able to find any scientific literature to back this up. I can imagine how keeping gut irritants and the nasty stuff out of my diet will reduce general inflammation, but is there proof about specific foods helping promote bone healing?

06d21b99c58283ce575e36c4ecd4a458

(9948)

on May 30, 2011
at 12:32 PM

http://www.darwinstable.com/2010/02/23/paleo-exercise-will-heal-you/ http://cavemanforum.com/diet-and-nutrition/healing-and-the-paleo-diet-from-the-paleo-diet-update-e-mail/ Take a look at these two for nutritional healing via paleo. But think about it. You eat HFLC when you are not injured. Do you have any reason to believe that the same nutrition will not heal the collar bone? We must change our thinking. Thinking can change our DNA structure. Change your thinking to heal yourself.

0
345c1755efe005edd162b770dc6fb821

(8767)

on May 30, 2011
at 02:15 PM

theres a great carrot cake recipe you can have someone make for you, so at least if you binge on this it will be balanced (i just made it for some CW eaters and they loved it)

http://thisprimallife.com/2009/09/primal-carrot-cake-with-coconut-and-walnuts-recipe/

stay focused on recovery and know that a good diet will also help you heal!! if you reduce your calorie intake to compensate for sedentary recovery mode you will probably still see slow weight loss. Your body needs all the energy it has to heal, so take this as an opportunity to lean down and not an excuse to blow it.

hang in there and feel better!!

27e79ef3308bb5f2d7bd04ee7eea7b79

(2038)

on May 30, 2011
at 10:19 PM

Ah, that icing is what I really want. It'd end up being a gateway drug, though, so I'll need to pass for the time being. Thanks for trying to help :-)

0
1da74185531d6d4c7182fb9ee417f97f

on May 30, 2011
at 02:13 PM

Mark Sisson from primal Blueprint went through a period of not being able to excercise. He stayed with a Hugh fat primal diet and claimed he kept his physique. Obviously he's always Been in phenomenonal shape but you'll be a lot less likely to take a step backwards if you don't give up. http://www.marksdailyapple.com/high-fat-diet-no-cardio-washboard-abs/

27e79ef3308bb5f2d7bd04ee7eea7b79

(2038)

on May 30, 2011
at 10:18 PM

Thanks for the link, Ashley. It seems he was able to do upper body work and that's what I'll miss the most. You're right about not giving up!

0
D5096ff5baffc0ba5d20b21346414a7a

(1112)

on May 30, 2011
at 12:04 PM

Fall on ice in January 2010...broken wrist...shoulder injury Pre Paleo. did not do well, used as an excuse

Ladder fall resulting in broken heel and severe sprain December 2010...this time I was eating primal...continued to lose weight without my usual workout routine... I used the time to study more about nutrition and I still have limited use of my foot for weight bearing exercise...am now able to use a stationary bike and free weights. It is a real setback and I hear you on the pain. But I think eating primal made a huge difference in my mental state.

You are young and fit so you will recover faster. Just don't be in too big of a hurry and reinjure yourself.

27e79ef3308bb5f2d7bd04ee7eea7b79

(2038)

on May 30, 2011
at 12:14 PM

I'm 36 so I'm not THAT young but yes I'm not so old that healing will be impaired significantly. Question: You said you continue to lose weight without working out. Did you have to reduce your total food intake? Thanks for your answers!

D5096ff5baffc0ba5d20b21346414a7a

(1112)

on May 30, 2011
at 05:56 PM

barefeet..I did start keeping track of my calorie intake and my carbs. I did VLC..under 50 grams and tried to keep my calories under 1400. I am a 64 year old, 5 ft. 7 in. female so I really thought I would not be able to lose and was really afraid of gaining. The only exercise I could get was upper body...and some of that was from wheelchair. Of course, you have the opposite problem. I mention the reinjury because I actually did that. Don't really want to explain. None of this has to do with osteoporosis..just stupid accidents.

0
50a5a2f25b4d8b3a9c486498a8a736d4

(30)

on May 30, 2011
at 11:35 AM

You may be down for a few weeks after surgery but soon I would think you could begin some very modified movements that don't use your upper body. Just keep moving. Use positive self talk. Your current fitness level will assist you in a faster recovery. :) Feel better and good luck!

27e79ef3308bb5f2d7bd04ee7eea7b79

(2038)

on May 30, 2011
at 12:07 PM

Ah, good idea. I'll do high reps of slow air squats (because I'm off-balance with this shoulder out of commission). Thanks.

Answer Question


Get FREE instant access to our
Paleo For Beginners Guide & 15 FREE Recipes!