The human body is a remarkable healer of itself. After a break, also called a fracture, your bones will produce new cells and tiny blood vessels at the broken part to close up the gap until it’s good as new.
Chances are, your doctor reduced the bone, putting it into a splint or a cast, to keep it immobile until it’s strong again. First rule of order: Be sure to follow your doctor’s treatment plan carefully to mend and heal properly.
You must limit the use of your damaged limb. Relax and accept that you cannot do the things you used to normally do. If you do, try to do things too soon, you will possibly lengthen the time it takes to get back to normal. But, right now, let’s talk about how you might help to speed your recovery time. Because bone is about 70% mineral content, it is high in phosphorus, magnesium, silicon, zinc, and of course, calcium, along with some other minerals. Bone is also very high in protein content. A high-protein diet will provide some of the building blocks needed to synthesize a new bone matrix.
Plant-based proteins are recommended, such as nuts, oats, and quinoa, instead of animal and dairy proteins which contain more fat. Amino acids found in protein, such as lysine, arginine, glycine, cysteine and glutamine are responsible for the absorption of calcium and the regeneration of bone tissue. Anti-oxidants, like vitamins E, C and K, may aid in fracture healing by suppressing inflammation. By adding more dark leafy vegetables and any type of berry your bones will really benefit.
Other foods to eat when your bones are healing are: Oats, shredded wheat, collard greens, broccoli, sardines, salmon and other fish, fat free chicken or turkey breast, fresh fruits, grapes, orange and grape juice, nuts, tomatoes, apples, and water. Be sure to drink lots of water, which will carry the nutrients of your improved diet to the bones. You’ll go to the bathroom more, and that’s not easy for you in your current condition. But it will keep you from being too inactive, which will make you sore and stiff, by just “going”.
Movement is essential. Only after approval by your doctor, small movements will keep blood flowing, carrying important nutrients to the break site. Wiggling your toes or fingers, stretching gently, and rotating shoulders and elbow joints will keep circulation going in your unusable arm or leg.
Do lots of sleeping, as your body needs rest to heal. Your body has endured a serious shock and it may require a long road of recovery to be complete.
Consider avoiding these foods while you’re healing, which hinder the absorption of calcium and minerals: carbonated drinks, alcohol, caffeine, chocolate, high-fat foods, sugar and salt.
Oh, one last thing: if you smoke, stop. Research has shown that smokers’ bones heal much slower and take more time to heal than non-smokers. Try quitting the habit with an established support system and a smoking cessation program with proven results. So if you eat better, sleep more, drink lots of water, do easy exercises, and live nicotine-free, you will be back to your normal routine as soon as possible.
Ruby Moseley, Rust Built, Marketing Services
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Kate Hansen says
September 29, 2016 at 5:38 pmMy sister recently fractured one of her toes and she needs to have a speedy recovery. I like how you mention that you should follow your doctor’s treatment plan carefully to mend and heal properly. She has avoided going to her doctor, but I think in the end, he can give her a treatment plan to make sure she heals correctly.
Lillian Schaeffer says
April 11, 2017 at 6:29 pmI like how you mentioned that trying to do things that you shouldn’t while recovering from a broken bone will only make the process longer. My son broke his arm falling off his bike, and now we just have to wait for him to heal. I know not being able to do certain things for himself frustrates him, but I’ll make sure to let him know that attempting to do them anyway will only make the healing process longer.
Monica says
August 7, 2017 at 11:14 pmI recently broke my arm, and I noticed that I have been very sleepy. So, I’m glad this is a healthy behavior in regards to healing.
jane says
August 28, 2017 at 9:44 pmI broke my right elbow and left wrist in a fall 2 weeks ago and was wondering why I was so sleepy. Thanks for the explanation. i’m decent if I have an afternoon nap, and I’m off work for a† leas† another 2 weeks, so I hope the fa†igue ends before going back to work.
Tanna Somerfield says
February 10, 2018 at 8:58 pmJan 17/18 I sustained a nasty lisfranc foot break (6 broken bones width wise in the centre of my foot. The pain was excrutiating (sp?). The very idea of being loaded up and taken to emergency to wait while staff queried a bad sprain, was unbearable. So I knocked myself out for 3 days with codeine and zopiclone, coming in and out every 8 hours or so just to reload then back down. I went to emergency on the 19th, having slept the bettrr part of nearly 3 days and only having the residual drugs in my system. After the xray the doc couldn’t believe it was a full blown lisfranc break and I was cool–not feeling any pain. In short order he gave me a shot of morphine because whatever was blocking the pain had to wear off eventually. For my part (even though I was seriously scolded by my doc and pharmacist for loading up on zopiclone, I believe the benefits of pure rest NOT MOVING out weighed the risks of 16 zopiclone and codeine over a period of about 3 days. So yes–the sleeper’s a keeper when it comes comes to healing a broken bone (that and a lot of brocolli and Ensure.
DOROTHY KERR says
February 11, 2018 at 7:28 pmHi! I broke my wrist (radius) two weeks ago. The bone became misaligned and had to be reset after ten days. a lightweight cast was then fitted. I am still taking pain relief. Is this normal? If so, when will the pain ease?
Siri-Gian says
March 6, 2019 at 11:12 pmThanks for these facts! I broke my shoulder a month ago and am still sleeping tons of hours! I am grateful to see that this is not abnormal, but in fact it is a big part of healing!
Dennis Sanchez says
July 29, 2019 at 7:29 pmI thought it was interesting that you mentioned that a plant-based diet is recommended when healing a fractured bone. I recently fractured my shoulder so I will have to try this out. I’ve also been visiting my doctor regularly so that I can know that everything is healing properly.
Bobbie Velure says
June 24, 2020 at 10:54 pmFractured my fibula 2 weeks ago. I sleep alot.