So You Fractured Your Foot

to Hasten the Healing

Wendy A. Albrecht

ii

Table of Contents

Not intended to replace the advice of your qualified healthcare provider, this manual shares the author's knowledge from personal experience and information from research.

Copyright 2002 by Wendy A. Albrecht. All rights reserved. You may print this document for personal use only. No commercial use of any part of this work is permitted without the express permission of the author.

All trademarks are the properties of their respective owners.

Printed in the United States of America.

About the Author

Wendy A. Albrecht is a Senior Documentation Specialist at webMethods, Inc. She creates easy-to-read installation guides, user's guides, and tutorials for Enterprise (within a company) and B2B (among companies) integration software used by over 750 Global 2000 firms. She's earned a BBA in accounting and an MBA in financial management. A member of the Society for Technical Communication, she is currently pursuing a Certificate in Technical Communication from the Rochester Institute of Technology. Other works by Ms. Albrecht are at http://www.geocities.com/annotationsby/albrecht.html. Contact: wendyalbrecht326@aol.com.

FootNotes from the author: If you have information that supplements or updates the information in this manual, feel free to contact me. I hope your injurys recovery is as short as possible and you are stronger than ever afterwards!

May 2002

Wendy A. Albrecht

So You Fractured Your Foot: Secrets to Hasten the Healing

Table of Contents

iii

Table of Contents
Before You Begin to Hasten the Healing.............................................................................................. v See the Purpose of this Manual...................................................................................................v Look at What You Can Learn......................................................................................................v Chapter 1: What is a Foot Fracture? ....................................................................................................... 1 Cast the Castes............................................................................................................................... 1 Gimme a Signor at Least a Symptom..................................................................................... 1 Chapter 2: Performing Spa Therapies at Home................................................................................... 2 Jockey for Position ........................................................................................................................ 2 Why rest and elevate my foot?....................................................................................... 2 How do I best position my foot?.................................................................................... 2 Warm Up to Your Foot and then Give It the Cold Shoulder.................................................. 2 Why whirlpool bath/ice sessions? ................................................................................. 2 What items should I have before I begin? .................................................................... 3 How do I perform a whirlpool bath/ice session? ........................................................ 3 Flatter Your Foot ........................................................................................................................... 4 Why massage my foot? ................................................................................................... 4 How should I best massage my foot? ........................................................................... 5 Chapter 3: Immobilizing Your Foot....................................................................................................... 5 Wrap It Up, I'll Take It.................................................................................................................. 5 Why an elastic bandage?................................................................................................. 5 How do I wrap my foot?................................................................................................. 5 Walk Like an Egyptian ................................................................................................................. 6 Why a Fracture Walker? ................................................................................................. 6 How do I use a Fracture Walker? .................................................................................. 6 Brace Yourself................................................................................................................................ 7 Why an ankle brace?........................................................................................................ 7 How do I use an ankle brace? ........................................................................................ 7 Chapter 4: Strengthening Your Bones through Nutrition................................................................. 8 What foods strengthen bones? ....................................................................................... 8 What supplements encourage bone growth? .............................................................. 8 What substances hinder bone regeneration? ............................................................... 8 Chapter 5: Incorporating Exercise during Your Foot's Recovery ..................................................... 9 Say Your ABCs in a Whole New Way ....................................................................................... 9 Why this range-of-motion exercise?.............................................................................. 9 How do I do this range-of-motion exercise?................................................................ 9 Mooove Over ............................................................................................................................... 10 Why this calf stretch exercise? ..................................................................................... 10 How do I do this calf stretch exercise?........................................................................ 10
So You Fractured Your Foot: Secrets to Hasten the Healing Wendy A. Albrecht

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Table of Contents

Don't Play It Again, Sam............................................................................................................ 11 How can I avoid re-injury during my foot's recovery? ............................................ 11 How can I prevent a recurrence after my foot has healed? ..................................... 11 How can I decrease the risk of osteoporosis? ............................................................ 11 Appendix A: Recuperation Checklist.................................................................................................. 12 Throughout Your Recuperation................................................................................................ 12 The First 48 Hours....................................................................................................................... 12 Days 3-7 ........................................................................................................................................ 13 Week 2 .......................................................................................................................................... 13 Weeks 3-4 ..................................................................................................................................... 14 Week 5 .......................................................................................................................................... 14 Week 6 .......................................................................................................................................... 15 Weeks 7-9 ..................................................................................................................................... 15 The Next 3 Months...................................................................................................................... 16 Appendix B: Foods that Can Strengthen Bones ................................................................................ 16 Foods High in Calcium .............................................................................................................. 16 Foods Containing Lysine ........................................................................................................... 17 Foods High in Vitamin C ........................................................................................................... 17 Foods Containing Vitamin D .................................................................................................... 18 Foods Containing Vitamin K..................................................................................................... 18 Glossary .................................................................................................................................................... 19 Bibliography ............................................................................................................................................ 21 Articles.......................................................................................................................................... 21 Graphics ....................................................................................................................................... 23 Index .......................................................................................................................................................... 24

Wendy A. Albrecht

So You Fractured Your Foot: Secrets to Hasten the Healing

Before You Begin to Hasten the Healing

Before You Begin to Hasten the Healing

The world breaks everyone and afterward some are strong at the broken places... ~Ernest Hemingway

See the Purpose of this Manual

Did you know that you can help shorten your fractured foot's recovery with the least amount of pain and inconvenience? After reviewing So You Fractured Your Foot: Secrets to Hasten the Healing, you'll feel comfortable with what to expect and how to perform the necessary rehabilitation activities. You'll have a foot in the door toward a speedy recovery! This manual provides information organized by topic so you can read it cover-to-cover. You can also scan it for specific items of interest and then carefully read those sections. For a chronological list of what to expect and do for your injury's recovery, see Recuperation Checklist for a Foot's Closed Fracture on page 12.

Look at What You Can Learn

This manual discusses seven main tasks you can do to quicken the healing of your foot's closed fracture, including how to best:
! ! ! ! ! ! !

Perform the Rest/Ice/Compression/Elevation (RICE) method. Take whirlpool baths. Massage your foot. Use a Fracture Walker and ankle brace. Strengthen your bones through nutrition. Exercise during your foot's recovery. Avoid re-injury.

Not intended to replace the advice of a qualified healthcare provider, this manual shares knowledge from personal experience of a foot's closed fracture; specifically, an avulsion fracture of the calcaneo-cuboid joint's bifurcate ligament. A foot's closed fracture is when a broken bone does not break through the skin, but causes internal bleeding from broken blood vessels. This manual also includes information from limited research. However, it excludes care for open fractureswhen a broken bone punctures the skin and causes external bleeding, and complicated fractureswhen a broken bone damages vital organs and major blood vessels. Lastly, this manual excludes care for injuries requiring crutches, surgery, or prescription pain medication.
So You Fractured Your Foot: Secrets to Hasten the Healing Wendy A. Albrecht

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Before You Begin to Hasten the Healing

Wendy A. Albrecht

So You Fractured Your Foot: Secrets to Hasten the Healing

Chapter 1

What is a Foot Fracture?

Chapter 1: What is a Foot Fracture?

Contrary to popular belief, a fracture is not a less serious type of broken bone a fracture is a broken bone. A fracture affects muscles, ligaments, tendons, nerves, and blood vessels attached to or near the broken bone. For information about how the body repairs the injured area, see http://www.fda.gov/fdac/features/396_bone.html.

Cast the Castes

Many fractures do not require surgery. However, some fractures require surgery to prevent permanent disfigurement from widely-separated or mis-aligned bones. Although you can classify fractures in various ways, one way is by how they affected the foot area:
!

Closed, when the broken bone does not break through the skin, but causes internal bleeding from broken blood vessels. An x-ray is the only way to ascertain if a bone has a closed fracture. Open, when a broken bone punctures the skin and causes external bleeding. Complicated, when a broken bone damages vital organs and major blood vessels. Acute, causing a sharp, severe pain resulting from a sudden injury. Two types of acute fractures are an eversionwhen a foot fracture occurs after the ankle rolls in and the sole of the foot turns out, and an inversionafter the ankle rolls out and the sole of the foot points up. Chronic, causing pain over time from repeated injuries. If you think you merely strained a muscle but continue to experience pain after several weeks, you might have sustained a stress fracturewhich is another type of closed fracture.

! !

Another way to categorize fractures is by how they occurred:

!

Gimme a Signor at Least a Symptom

Below is a list of signs and symptoms for a foot's closed fracture:
! ! !

A popping or snapping sound when the fracture occurred. Localized pain or tenderness. Swelling. If you ice the injury immediately, you might not see this accumulation of fluid called edema until you attempt to walk on it. Bruise caused by internal bleeding.

So You Fractured Your Foot: Secrets to Hasten the Healing

Wendy A. Albrecht

Performing Spa Therapies at Home

Chapter 2

! !

Loss of movement. Related injuries. For example, you might have sprained the muscles near the fracture at the time of injury or during your convalescence. Sprains range in severity from a small tear of a ligament or tissue to a dislocation of a joint. Like a fracture, sprains also cause pain and swellingwhich can be difficult to differentiate from the fractures injuries. You can get an x-ray to rule out a fractured bone. FootNote: For open or complicated fractures, you might experience pale, cool, or clammy skin; rapid, weak pulse; nausea; deformity; wounds; blood loss; organ damage; or crepitus crackling noise or grating feeling when you try to move the bone.

Chapter 2: Performing Spa Therapies at Home

The treatments in this chapter include rest, elevation, whirlpool baths, ice sessions, and massages.

Jockey for Position

To expedite healing, you need to rest and elevate your foot for the first week of your recuperation. These two therapies are the R and E parts of the RICE method.

Why rest and elevate my foot?

Resting and elevating your foot decreases the swelling to shorten your injury's recovery.

How do I best position my foot?

Elevating your foot above heart level uses gravity to help drain fluid away from your foot. During the week immediately following your injury, your foot needs complete bed rest to encourage proper healing.

Warm Up to Your Foot and then Give It the Cold Shoulder Why whirlpool bath/ice sessions?
The whirlpool bath loosens up your bones and tissues, whereas the ice controls the swelling. While the moist heat of the whirlpool stimulates circulation that promotes healing, the ice shrinks blood vessels to reduce bleeding and discourage muscle spasms. This manual suggests using ice packs. ToeTips: For advantages and disadvantages of the ice pack method and alternative icing methods, see http://www.physsportmed.com/issues/mar_96/cold.htm. If you run out of ice, you can even use a bag of frozen peas or corn!

Wendy A. Albrecht

So You Fractured Your Foot: Secrets to Hasten the Healing

Chapter 2

Performing Spa Therapies at Home

What items should I have before I begin?

Verify that you have the following items for a whirlpool bath/ice session: ! A change of clothes. ! 5 pillows on the bed. ! Ice pack. Fill a pint-sized Ziploc bag with several handfuls of ice. ! 2 cups of Epsom salts. ! Shampoo, and crme conditioner or spray-on conditioner. ! 2 elastic bandages, or 1 elastic bandage and 2 rubber bands. ! Reading material, portable phone, and aromatherapy, if desired.

How do I perform a whirlpool bath/ice session?

This two-phase session takes approximately 60-90 minutes. Important! Do not take a whirlpool bath during the first 48 hours after an injury because the heat can cause pain and swelling. Phase 1: Take a Whirlpool Bath 1. Turn on the tubs water. 2. While the tub is filling, you have ten minutes to do other tasks. a. Set up the bed where you'll elevate and ice your foot after the bath. (1) Arrange a change of clothes at the foot of the bed. (2) Place two pillows at the foot of the bed for elevating your foot. (3) Prop up three pillows to lean against at the head of the bed. (4) Put the ice pack on the floor near the bed. (5) Position a portable phone at the head of the bed, if desired. b. Set up the tub area. (1) Adjust the water temperature, if necessary. (2) Place reading material where you can reach it from the tub. (3) Spritz a mist of your favorite aromatherapy, if desired. (4) Verify the water level is just above the whirlpool jets so the motor does not overheat when you run the whirlpool. (5) Add 2 cups of Epsom salts, which can help reduce stiffness, soreness, and swelling in your joints and muscles. c. Do your usual routine before you bathe. d. Set the whirlpool timer for 20 minutes. 3. Gently ease into the tub without putting weight on your injured foot. 4. While reading and relaxing, occasionally re-position your foot to catch the whirlpool jet stream at different angles near the injured area. ToeTip: If you do not have a whirlpool feature in your bathtub, you can hold your foot under the faucets running water. 5. When less than five minutes remain on the timer, shampoo your hair.
So You Fractured Your Foot: Secrets to Hasten the Healing Wendy A. Albrecht

Performing Spa Therapies at Home

Chapter 2

FootNote: If you dont want the hassle of rinsing a crme conditioner from your hair in the tub, use a spray-on conditioner after you towel-dry your hair. 6. Exit the tub, dry off, and then do your usual routine after you bathe. 7. Massage moisturizer on your injured foot to prevent dryness that can occur during your recuperation. 8. Secure the Fracture Walker. See How do I use a Fracture Walker? on page 6. 9. If you want to continue reading the same material or use the phone, take it with you. 10. Carefully walk to the bed where you'll ice your foot. Phase 2: Ice Your Foot The ice is the I part of the RICE method. Important! Check with your doctor before you start ice therapy. Icing an injury with conditions such as diabetes and Raynauds phenomenon can put you at risk because icing decreases circulation. Icing an injured area longer than 20 minutes can cause frostbite or nerve damage. Remove the ice pack from the area for at least two hours before you repeat an ice session. For the best results, ice your foot immediately after a whirlpool bath. Otherwise, you'll easily introduce time for the swelling to recur. 1. Remove the Fracture Walker. 2. Wrap your foot with the elastic bandage, if necessary. See How do I wrap my foot? on page 5. 3. Put a sock on your foot. 4. Place the ice bag across the injured area. 5. Secure it with another elastic bandage or rubber bands. 6. Place your foot on top of two pillows to help reduce swelling. 7. Relax for 20 minutes.

Flatter Your Foot Why massage my foot?

After the pain begins to subside at approximately the fourth or fifth week of your rehabilitation, you can massage your foot to relax muscles and increase circulation. You can even try massaging your foot as early as the second week, if it's not too painful. Massages can also stimulate the nerves and release toxins in your muscles and skin. Massaging your foot continues the healing process.

Wendy A. Albrecht

So You Fractured Your Foot: Secrets to Hasten the Healing

Chapter 3

Immobilizing Your Foot

How should I best massage my foot?

1. You can sit in a chair or on the bed. 2. Remove the Fracture Walker, sock, and elastic bandage. ToeTip: You can use lotion or massage oil, if desired. Another technique is to not use lotion or oil, but put your sock back on your foot and massage through the sock. 3. Gently knead all areas of your foot for 20 minutes. No particular massage method is necessaryyou can even incorporate Reiki, an ancient oriental healing art that is now gaining acceptance as a complement to traditional Western medicine. ToeTip: An alternative method is to massage your foot for ten minutes twice a day.

Chapter 3: Immobilizing Your Foot

An elastic bandage, a Fracture Walker, and an ankle brace act as the support that your bone usually provides for your foot.

Wrap It Up, I'll Take It Why an elastic bandage?

Wrapping the injured area with an elastic bandage provides compression, which is the C part of the RICE method. Compression prevents fluids from accumulating and therefore reduces pain and swelling. When your foot swells throughout the day, the elastic bandage self-adjusts slightly while still providing support for your foot. After you take a whirlpool bath, ice your foot, and massage your foot, you should then wrap your foot. This manual uses an elastic bandage with Velcro on one end to secure it. Other methods to secure the elastic bandage are available. ToeTip: An alternative method is to take a whirlpool bath, and then massage, wrap, and ice your foot. You can ice your foot through an elastic bandage.

How do I wrap my foot?

1. Unfurl the elastic bandage to determine the side that has the Velcro. 2. With the Velcro loop side down, lay the other end of the elastic bandage on top of your foot starting from the side opposite to the injury. For example, if your injury was on the left side of your foot, lay the end of the elastic bandage on the right side of your foot. FootNote: If you start the elastic bandage on the same side as the injury, you might feel discomfort when you wear the Fracture Walker.
So You Fractured Your Foot: Secrets to Hasten the Healing Wendy A. Albrecht

Immobilizing Your Foot

Chapter 3

3. Loop the elastic bandage under the foot until it overlaps the starting point to secure it. 4. Gently, yet firmly, pull the elastic bandage behind your ankle and past the other side. If you pull it too tightly, your toes will start to feel numb or cold because the elastic bandage is constricting the circulation. 5. Continue making figure 8s until you use the entire length of the elastic bandage. 6. Secure the Velcro end above or below your ankle, wherever it feels more comfortable to you.

Walk Like an Egyptian Why a Fracture Walker?

The Fracture Walker, also known as a Cam boot, supports your injured foot so that it can heal properly.

How do I use a Fracture Walker?

1. After wrapping your foot in an elastic bandage and putting on a sock, undo the Fracture Walkers Velcro strips, if necessary. 2. If you usually wear orthotics, place one of them in the bottom of the Fracture Walker. 3. Gently insert your foot into the Fracture Walker until your heel and bottom of your foot are seated properly. 4. Fold the fabric over your shin and then secure the vertical Velcro strip. 5. Starting with the bottom Velcro strip, secure each horizontal Velcro strip snugly so that your foot and leg cannot wiggle inside the Fracture Walker. If you pull it too tightly, your foot will start to hurt because the elastic bandage is constricting your circulation. ToeTip: Periodically, you might want to lightly spray the fabric part of the Fracture Walker with an antibacterial fabric cleaner such as Febreze to help keep it fresh. Let the mist dry overnight before you wear it.

Wendy A. Albrecht

So You Fractured Your Foot: Secrets to Hasten the Healing

Chapter 3

Immobilizing Your Foot

Brace Yourself Why an ankle brace?

As your foot heals, it no longer requires the complete immobilization of the Fracture Walker. At the fourth or fifth week of your recuperation, your healthcare provider might recommend that you stop wearing the Fracture Walker during the night and replace it with the ankle brace. During the sixth week, start wearing the Fracture Walker less and the ankle brace more so your foot and muscles can strengthen. For three months after the sixth week, you'll want to use the ankle brace when you expect to use your foot extensively such as when you walk a great deal in a day, participate in sports, or work out in a gym.

How do I use an ankle brace?

1. Remove the Fracture Walker and elastic bandage, if applicable. 2. Put on a sock. 3. Unlace the ankle brace just enough to insert your foot. 4. While pulling up on the brace, step down on the floor until your heel and bottom of your foot are seated at a 90-degree angle to the floor. 5. Gently pull and tie the laces so that the ankle brace is snug around your foot and ankle. 6. Loop the Velcro strip behind your ankle and into the ring near your toes. 7. Pull the Velcro strip through the ring. 8. Secure the Velcro strip. ToeTip: When you wear the ankle brace at night, you might want to pull the laces slightly less snug than you do during the day to allow room for your foot to swell while sleeping. Otherwise, a pins-and-needles pain could awaken you until you remove the brace and massage circulation back into your foot.

So You Fractured Your Foot: Secrets to Hasten the Healing

Wendy A. Albrecht

Strengthening Your Bones through Nutrition

Chapter 4

Chapter 4: Strengthening Your Bones through Nutrition

What foods strengthen bones?
To best strengthen your bones during your recuperation, you'll want to eat a variety of foods especially containing calcium, lysine, vitamin C, vitamin D, and vitamin K. Some of the foods containing these nutrients also help prevent osteoporosis. For a list of some foods containing these nutrients, see Ideas for Foods that Can Strengthen Bones on page 16.

What supplements encourage bone growth?

You might wish to consult your healthcare provider, dietitian, or nutritionist to determine if supplements such as glucosamine with chondroitin sulfate are beneficial for you. For supplements to be effective, you usually need to take them with food and for at least 30 days.

What substances hinder bone regeneration?

To best assist new bone growth, some sources assert that you should avoid aspirin, sugar, salt, smoking, alcohol, and caffeine. Interestingly, other sources suggest that long-term use of anti-inflammatory tablets including over-the-counter acetaminophen and ibuprofen discourage bone regenerationeven though you might have thought these tablets would help since they can temporarily relieve pain. Still other sources contend that consuming excessive amounts of red meat robs bones of necessary nutrients.

Wendy A. Albrecht

So You Fractured Your Foot: Secrets to Hasten the Healing

Chapter 5

Incorporating Exercise during Your Foot's Recovery

Chapter 5: Incorporating Exercise during Your Foot's Recovery

Although genetic factors beyond your control determine bone shape and size, you can increase your bone density, strengthen your bones, and lower your risk of osteoporosis by performing weight-bearing exercises such as walking. You'll want to regain motion and strengthslowly. You can begin resuming your usual activities tempered by the common sense of If an activity hurts, stop doing it immediately. Before you gently again attempt the activity that caused you pain, try waiting a few days. Otherwise, you might re-injure your foot or cause chronic instability. Expect relatively minor pain and swelling that you can ease by icing your foot after an activity.

Say Your ABCs in a Whole New Way Why this range-of-motion exercise?
After approximately four weeks of recuperation from your injury, you can start performing this exercise to increase the flexibility of your foot muscles, joints, and tendons that you have not used since the injury. It also increases circulation.

How do I do this range-of-motion exercise?

Important! Pain either during or after this exercise will alert you that you are moving your foot too vigorously. Stop the exercise immediately and try it again more slowly. 1. If you are still doing the whirlpool bath/ice sessions, you might want to do this exercise directly after the whirlpool part of the session. The bath will relax your joint and muscles so that your foot will be ready for this exercise. After the exercise, the ice will control swelling. 2. Remove the Fracture Walker and elastic bandage, if necessary. 3. Sitting on a bed or the floor, extend your leg with the injured foot. 4. Use your injured foot's big toe to gently and slowly trace each letter of the alphabet in the air. Be sure to do the exercise with your foot from your ankle and not from your knee. 5. See Mooove Over on page 10 to continue your exercise session with the calf exercise.

So You Fractured Your Foot: Secrets to Hasten the Healing

Wendy A. Albrecht

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Incorporating Exercise during Your Foot's Recovery

Chapter 5

Mooove Over Why this calf stretch exercise?

After approximately four weeks of convalescence, you can start performing this exercise to strengthen your ankle, calf, and leg muscles, joints, and tendons that you have not used since the injury. It also increases circulation.

How do I do this calf stretch exercise?

Important! Pain either during or after this exercise will alert you that you are overdoing it. Stop the exercise immediately and try it again more gently. 1. If you haven't already done the range-of-motion exercise today, see Say Your ABCs in a Whole New Way on page 9. 2. With your back straight and leg extended, gently flex your foot so that your toes point toward your head. Hold this position for 20 seconds. You should feel a slight pull in your foot, ankle, calf, and leg. ToeTip: To assist you with flexing your foot, you can loop a theraband (a thin, stretchy band available from your healthcare provider) under your foot. 3. Repeat this exercise two more times, resting briefly between each repetition. 4. Put on the elastic bandage and Fracture Walker.

Wendy A. Albrecht

So You Fractured Your Foot: Secrets to Hasten the Healing

Chapter 5

Incorporating Exercise during Your Foot's Recovery

11

Don't Play It Again, Sam How can I avoid re-injury during my foot's recovery?
You'll want to carefully resume your usual activities. If you still feel pain, your foot has not entirely healed yet and is vulnerable to re-injury. Additionally, even though you are wearing the elastic bandage, Fracture Walker, or the ankle brace, you can still inadvertently injure muscles. Be especially careful when you walk on stairs and uneven terrain.

How can I prevent a recurrence after my foot has healed?

After the sixth week of convalescence, your healthcare provider might suggest that you do the following:
!

Wear the ankle brace for three months anytime you expect to walk a great deal or when you work out at a gym. Wear flat, stable shoes on a daily basis. When you work out or play sports, use high-topped, lace-up shoes with an arch support. Hold the handrail when walking on stairs. Carefully place your feet before putting your weight on them.

! !

! !

If you have already injured your foot before this fracture, then it most likely did not heal properly. You can consider what you want to do differently to help ensure a permanent recovery of this injury.

How can I decrease the risk of osteoporosis?

In addition to following the nutrition suggestions in Strengthening Your Bones through Nutrition on page 8, you can improve bone density and lessen bone loss by performing weight-bearing exercise such as lifting weights. Small foot fractures not involving an injury can be the first sign of osteoporosis. If you are wondering if you have any bone loss, you might wish to get a bone density test from your healthcare provider.

So You Fractured Your Foot: Secrets to Hasten the Healing

Wendy A. Albrecht

12

Recuperation Checklist

Appendix A

Appendix A: Recuperation Checklist

This appendix provides information of what you might experience chronologically during the convalescence of your foot's closed fracture. It also provides what you can do to encourage the healing.

Throughout Your Recuperation

! Be sure to eat foods that contribute to healing bones. See Strengthening Your Bones through Nutrition on page 8.

The First 48 Hours

If you visit an emergency room, you might be discharged without someone reading your x-rays. Your foot might be placed in a temporary splint, which can be soft gauze that hardens within an hour. Despite your best efforts to keep your foot at a 90-degree angle as the gauze hardens, you might not be able to achieve this goal. Important! You should see a podiatrist, orthopedist, or other qualified professional specializing in foot and ankle injuries as soon as possible for the proper immobilization device. An x-ray is the only way to ascertain if a bone has a closed fracture. As your foot is recovering from the trauma, you can expect discomfort, pain, and swelling. As with many injuries, pain from your foot fracture might awaken you at night. Therefore, try loosening the elastic bandage and Fracture Walker slightly to allow for swelling. During the first 48 hours after the injury, you'll want to: ! Rest and elevate your foot. See How do I best position my foot? on page 2. ! Ice your foot for 20 minutes every two hours. See Phase 2: Ice Your Foot on page 4. ! Wrap your foot in an elastic bandage. See How do I wrap my foot? on page 5. ! Wear the Fracture Walker constantly except when you ice your foot. See How do I use a Fracture Walker? on page 6. ! Start taking 600 mg of Motrin three times a day for ten days, or as prescribed by your healthcare provider. ! Start reading So You Fractured Your Foot: Secrets to Hasten the Healing cover-to-cover.

Wendy A. Albrecht

So You Fractured Your Foot: Secrets to Hasten the Healing

Appendix A

Recuperation Checklist

13

Days 3-7
Even if your injury was localized, you can expect most of your foot to turn all the colors of the rainbow from the bruises, referred to as contusions, as your foot heals over time. For the remainder of the first week after the injury, you'll want to: ! Rest and elevate your foot. ! Wrap your foot in an elastic bandage. ! Start doing whirlpool baths twice a day. See Phase 1: Take a Whirlpool Bath on page 3. ! Ice your foot for 20 minutes after every whirlpool bath. ! Wear the Fracture Walker constantly except when you do whirlpool bath/ice sessions. ! Continue taking 600 mg of Motrin three times a day.

Week 2
Other parts of your body such as your back might begin to ache as your body adjusts to walking in the Fracture Walker. Your other ankle and foot might also begin to ache since they are compensating for your injured foot. During the second week, you'll want to: ! Visit your healthcare provider for a two-week follow-up appointment. ! Wrap your foot in an elastic bandage. ! Continue doing whirlpool baths twice a day. ! Continue to ice your foot for 20 minutes after every whirlpool bath. ! Wear the Fracture Walker constantly except when you do whirlpool/ice sessions. ! Finish taking 600 mg of Motrin three times a day. ! Massage your foot for 20 minutes a day. See How should I best massage my foot? on page 5. ! If you have a car with automatic transmission, you might be able to resume driving. Important! Because you are wearing the Fracture Walker, driving a car that has a manual transmission is unsafe.

So You Fractured Your Foot: Secrets to Hasten the Healing

Wendy A. Albrecht

14

Recuperation Checklist

Appendix A

! Attempt to resume working out in a gym, but exercise your upper body only. See Incorporating Exercise during Your Foot's Recovery on page 9. ! On the non-injured foot, wear a sturdy, lace-up hiking boot that is the same height under your foot as the Fracture Walker on your injured foot. Otherwise, you'll experience back pain from walking with shoes at different heights.

Weeks 3-4
The discoloration from your foot's injury should start fading. You might begin to realize pain from other injuries such as an ankle sprain. You might also experience shooting pains over your entire foot, as nerves are re-establishing. Throughout the third and fourth weeks, you'll want to: ! Visit your healthcare provider for a four-week follow-up appointment. ! Wrap your foot in an elastic bandage. ! Continue doing whirlpool baths twice a day. ! Continue to ice your foot for 20 minutes after every whirlpool bath. ! Wear the Fracture Walker constantly except when you do whirlpool/ice sessions. ! Start strengthening your foot and ankle with exercises; see How do I do this range-of-motion exercise? on page 9 and How do I do this calf stretch exercise? on page 10.

Week 5
You might continue to experience pain from other injuries such as an ankle sprain. For the fifth week, you'll want to: ! Wrap your foot in an elastic bandage. ! Wear the Fracture Walker constantly except when you bathe. ! Massage your foot for 20 minutes a day. ! Continue strengthening your foot and ankle with the suggested range-of-motion and calf exercises. ! Wear the ankle brace at night instead of the Fracture Walker. See How do I use an ankle brace? on page 7.

Wendy A. Albrecht

So You Fractured Your Foot: Secrets to Hasten the Healing

Appendix A

Recuperation Checklist

15

Week 6
You might continue to experience pain from other injuries such as an ankle sprain. When you start resuming to walk without the Fracture Walker, your foot might feel weak, stiff, and unresponsive to the motion. You might also experience pain and swelling that you can ease with a whirlpool bath/ice session. During the sixth week, you'll want to: ! Visit your healthcare provider for a sixweek follow-up appointment. ! Wrap your foot in an elastic bandage. ! Massage your foot for 20 minutes a day. ! Continue strengthening your foot and ankle with the range-of-motion and calf exercises suggested in this manual. ! Continue wearing the ankle brace at night instead of the Fracture Walker. ! If you prefer taking showers, you can resume them now. ! You might be able to begin resuming short-distance manual transmission driving, but immediately switch to the Fracture Walker when you arrive at your destination. ! Gradually, start wearing a sturdy, lace-up boot or ankle brace more and the Fracture Walker less each day. ! Ice your foot if your foot or ankle start swelling or causing you pain.

Weeks 7-9
Because you are walking without the elastic bandage or Fracture Walker, you might continue to experience pain from other injuries such as an ankle sprain. Your healthcare provider might prescribe anti-inflammatory tablets. You might also experience pain and swelling that you can ease with a whirlpool bath/ice session. From the seventh to the ninth weeks, you can: ! Carefully start resuming normal activities. ! Take the anti-inflammatory tablets, if prescribed by your healthcare provider. For example, take two 200 mg Celebrex once a day for a week, and then one tablet once a day for two weeks. ! Have a whirlpool bath/ice session at the end of the day, if necessary. ! Wear the ankle brace or sturdy, lace-up shoes when you expect to use your foot extensively such as when you walk a great deal in a day, participate in sports, or work out in a gym.

So You Fractured Your Foot: Secrets to Hasten the Healing

Wendy A. Albrecht

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Foods that Can Strengthen Bones

Appendix B

The Next 3 Months

! Wear the ankle brace or sturdy, lace-up shoes when you expect to use your foot extensively such as when you walk a great deal in a day, participate in sports, or work out in a gym.

Appendix B: Foods that Can Strengthen Bones

This section lists some foods that provide a high amount of nutrients that encourage bone growth: calcium, lysine, vitamin C, vitamin D, and vitamin K. Some of these foods also help prevent osteoporosis.

Foods High in Calcium

Calcium helps build bones. It also contributes to blood clotting, muscle contraction, and nerve cell signal transmission. If your body does not get enough calcium from the foods you eat, your body will extract calcium from your boneswhich can lead to osteoporosis later in life. Your goal for the number of daily servings containing 800-1,200 milligrams (mg) of calcium depends on your food choices and the Recommended Daily Allowance (RDA) for your age and gender. The following table features foods with 200 mg or more of calcium per serving. Type of Foods Hijikia sea vegetable Salmon, canned Non-fat yogurt Rhubarb Cheese: American, Swiss, or cheddar Collard greens Sardines Skim milk Spinach Turnip greens Calcium-fortified orange juice Bok choy
Wendy A. Albrecht

Serving Size 1 cup dried 1 cup cup, cooked 1 cup raw 1 ounce 1 cup raw 3 ounces 1 cup 1 cup raw 1 cup raw 1 cup 1 cup raw

Calcium in mg 610 431 360 348 300 300 300 300 278 229 210 200

So You Fractured Your Foot: Secrets to Hasten the Healing

Appendix B

Foods that Can Strengthen Bones

17

Foods Containing Lysine

Lysine is an amino acid that helps your body absorb calcium, repair tissue, and build bones. Although no RDA exists for lysine, the daily recommendation is 12 mg per 2.2 pounds of body weight. For example, if you weigh 150 pounds, then your daily requirement is 818 mg. You can get lysine by eating poultry, red meat, fish, skim milk, eggs, cheese, yeast, and soy products.

Foods High in Vitamin C

Also known as ascorbic acid, vitamin C contributes to the health of bones, cartilage, muscle, and blood vessels. Depending on your age and gender, your RDA ranges between 40 and 60 mg. Just one serving of some juices and fortified ready-to-eat cereals such as Total provide 100% of the RDA for vitamin C. The following list of foods provides at least 40% of your RDA of vitamin C. Type of Foods Asparagus Bell pepper Broccoli Brussels sprouts Cabbage, red Cantaloupe Cauliflower Grapefruit Honeydew melon Kale Kiwi Kohlrabi Mandarin orange sections Mango Orange Papaya Plantain, green or ripe Snow peas
So You Fractured Your Foot: Secrets to Hasten the Healing

Serving Size cup, cooked cup, raw or cooked cup, cooked cup, cooked cup, cooked cup, diced cup, cooked medium cup, diced cup, cooked 1 medium cup, cooked cup medium 1 medium cup 1 medium, boiled cup, raw or cooked
Wendy A. Albrecht

18

Foods that Can Strengthen Bones

Appendix B

Type of Foods Strawberries Sweet potato Tangelo Tangerine Tomatoes, canned Watermelon

Serving Size cup 1 medium, baked or broiled 1 medium 1 medium cup 1 cup, diced

Foods Containing Vitamin D

Necessary for proper bone growth, vitamin D has no RDA. However, the Daily Reference Intake (DRI) or Adequate Intake (AI) is 5-15 micrograms (mcg) or 200-600 International Units (IUs), depending on your age and gender. One mcg is equivalent to 40 IUs of vitamin D. Your main sources for this nutrient are skim milk, fortified ready-to-eat cereals, and seafood. Your body also produces vitamin D with as little as ten minutes of sunlight exposure a day. If you do sunbathe, remember to do so safely and in moderationthe risks of prolonged exposure to the sun far outweigh any possible benefit.

Foods Containing Vitamin K

Vitamin K, also known as potassium, is necessary for proper bone formation and blood clotting. It can also regulate water balance, acid levels, blood pressure, and neuromuscular function. The RDA is 50-140 millimoles (mmol). What foods other than bananas provide vitamin K? Leafy green vegetables including spinach, kale, collards, and broccoli contain vitamin K. Olive oil, soybean oil, cottonseed oil, and canola oil are also significant sources of this nutrient.

Wendy A. Albrecht

So You Fractured Your Foot: Secrets to Hasten the Healing

Glossary

19

Glossary
acute. A sharp, severe pain resulting from a sudden injury. See also chronic. ankle brace. A removable device with laces that help stabilize the ankle. It extends from the middle of the foot to a few inches above the ankle. avulsion fracture. A piece of bone torn away from its proper position. bandage. See elastic bandage. bruise. See contusion. brace, ankle. See ankle brace. chronic. Pain over time that can occur from repeated injuries. See also acute. closed fracture. A broken bone that does not break through the skin but causes internal bleeding from broken blood vessels. complicated fracture. A broken bone that damages vital organs and major blood vessels. contusion. Medical term for bruise. Internal bleeding usually seen on the skin caused by injury to muscle, tendon, or ligament. crepitus. Crackling noise or grating feeling when you try to move the bone. diabetes. Disease caused by lack of insulin production. elastic bandage. A removable, stretchy device to help stabilize the foot and ankle with compression. edema. Accumulation of fluid; swelling. eversion. When the ankle rolls in and the sole of the foot turns out. fracture. Medical term for broken bone. Can be open, closed, or complicated fracture. fracture, avulsion. See avulsion fracture. fracture, closed. See closed fracture. fracture, complicated. See complicated fracture. fracture, open. See open fracture. Fracture Walker. A removable device with Velcro strips that help stabilize an injury. It resembles a boot from the tips of the toes to the knee. healthcare provider. Your podiatrist, orthopedist, or other qualified professional specializing in foot and ankle injuries. inversion. When the ankle rolls out and the sole of the foot points up. open fracture. A broken bone punctures the skin and causes external bleeding. orthotic. Insert that you place inside your shoe to support your foot's arch. osteoporosis. Thin, weakened bone that fractures easily. If not managed, lower estrogen levels during and after menopause contributes to bone loss. Raynauds phenomenon. Condition where blood vessels in the fingers, toes, ears, and nose constrict when exposed to cold. Reiki. An ancient healing system in Japan, Reiki is now complementing traditional Western medicine. A Reiki session includes techniques similar to a light massage to help the body heal itself on a physical, mental, and spiritual level. You can receive Reiki from a practitioner as well as attain certification to perform Reiki on yourself.

So You Fractured Your Foot: Secrets to Hasten the Healing

Wendy A. Albrecht

20

Glossary

RICE. Treatment method involving rest, ice, compression, and elevation of the injury. sign. Physical manifestation; something you see. See also symptom. sprain. Ligaments connecting the foot and ankle that tear or are stretched beyond their proper position.

symptom. Perception of condition; something you feel. See also sign. Walker, Fracture. See Fracture Walker. wrap. See elastic bandage.

Wendy A. Albrecht

So You Fractured Your Foot: Secrets to Hasten the Healing

Bibliography

21

Bibliography
Articles
Albrecht, Wendy A. Reiki. Annotations by Albrecht. http://www.geocities.com/annotationsby/a8_eastmeetswest.htm. 15 March 2002. Brown, Lor. Benefits of Massage. Swedish Holistic Massage. http://www.swedish-holisticmassage.co.uk/benefits.htm. 24 March 2002. Calcium. GNC. http://gnc.mondosearch.com/cgi-bin/MsmGo.exe?grab_id=31338194&EXTRA _ARG=&host_id=1&page_id=7369&query=calcium&hiword=CALCIUM+CALCIUMS+. 7 April 2002. Calcium. Healthnotes. http://www.gnc.com/health_notes/. 7 April 2002. EBI, LP. Application Instructions: Integrity Fracture Walker. Marlow: No date. Farley, Dixie. New Ways to Heal Broken Bones. U.S. Food and Drug Administration. http://www.fda.gov/fdac/features/396_bone.html. 16 March 2002. Fisher, Rosemary. Research on Foots that Help Heal Broken Bones. http://www.foodandlife.com/healingbonesresearch. 27 February 2002. Foot Fracture May Be Sign of Osteoporosis. Times-Picayune. 5 May 2000. Fractures. Active First Aid Online. http://www.parasolemt.com.au/Manual/fractures.html. 14 March 2002. Hagopian, Stephanie. Personal Interviews. 27 February 2002 through 27 March 2002. FIT-ONE Nutritionist. Hull, Jeffrey W. MD, FAAP. Sprains and Strains. http://www.drhull.com/EncyMaster/S/sprain_care.html. 14 March 2002. Instructions for Albrecht, Wendy. Fair Oaks Hospital. 15 February 2002. InteliHealth: Merriam Webster Medical Dictionary. http://www.intelihealth.com/IH/ihtIH/WSIHW000/9276/9276.html. Kaas, My Hoa, DPM. Personal Interviews. 16 February 2002 through 3 April 2002. Krames Communications. Foot Care: Ankle Fractures. San Bruno: The StayWell Company, 2001. Krames Communications. Foot Care: Ankle Sprains. San Bruno: The StayWell Company, 2001.

So You Fractured Your Foot: Secrets to Hasten the Healing

Wendy A. Albrecht

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Bibliography

Krockover, Mitzi R. MD. Answers Your Questions about Osteoporosis. http://www.humana.com/healthwatch/harthicle3.html. 17 March 2002. Lysine. WholeHeathMd.com. http://www.wholehealthmd.com/refshelf/substances_view/0,1525,862,00.html, 22 March 2002. Malka, Jeffrey S. MD, FACS, FAAOS. Is it a Fracture of a Break? http://www.orthohelp.com/FX_Break.htm. 16 March 2002. Merck Manual Home Edition. Foot Fractures. http://www.merckhomeedition.com/interactive/data/s05/c056/0505602.htm. 14 March 2002. Microsoft Design Gallery Live. Laughing. http://dgl.microsoft.com/?CAG=1. 4 May 2002. Northrup, Christiane, MD. Womens Bodies, Womens Wisdom: Creating Physical and Emotional Health and Healing. 2nd ed. New York: Bantam Books, 1998. OMNI life.science. Duo-Loc Ankle Brace Fitting Instructions. Springville: Bodyworks, Inc. No date. Parker, H. Gary. MD, PA. Muscle Strain or Stress Fracture. http://www.mainebones.com/Articles/article50.htm. 6 April 2002. Potassium. Healthnotes. http://www.gnc.com/health_notes/Supp/Potassium.htm, 22 March 2002. Recommended Daily Allowances (RDA) for Adults 1995. http://www.csua.berkeley.edu/~wuhsi/RDA.html, 3 March 2002. Reed, Reba RN. Emails to the author, 3/14/02-3/25/02. Rochester Institute of Technology Colleague. Rizzo, Thomas D. Jr., MD. Using RICE for Injury Relief. The Physician and SportsMedicine 24.10 October 1996. http://www.physsportsmed.com/issues/oct_96/rizzo.htm. 16 March 2002. Russell, Christine. Early Osteoporosis Warning May Be Underfoot. Houston Chronicle. 15 March 2000. Stamford, Bryant. PhD. Giving Injuries the Cold Treatment. The Physician and SportsMedicine 24.3 March 1996. http://www.physsportsmed.com/issues/oct_96/rizzo.htm. 16 March 2002. Vitamin C (Ascorbic Acid). Ohio State University Fact Sheet. http://ohioline.osu.edu/hygfact/5000/5552.html. 22 March 2002.
Wendy A. Albrecht So You Fractured Your Foot: Secrets to Hasten the Healing

Bibliography

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Vitamin D. Cybervitamins. http://www.cybervitamins.com/vitamin_d.htm, 22 March 2002. Vitamin D. Nutrition Farm. http://www.nutritionfarm.com/focus/Vitamins/vitamin_D.htm. 23 March 2002. Vitamin K. Healthnotes. http://www.gnc.com/health_notes/Supp/Potassium.htm, 22 March 2002.

Graphics
abcs.jpg. Vermont Agency of Natural Resources. www.anr.state.vt.us/dec/ead/mercury/images/abcs.jpg. 30 March 2002. cheese.jpg. The Microbrewed Beer of the Month Club. http://www.beermonthclub.com/emailcards/cheese.jpg. 30 March 2002. moo.gif. I want your moo. www.maginationpress.com/moo.gif. 30 March 2002. natural.htm. http://www.aloe-products.com/natural.htm. 15 April 2002. Bottles of supplements graphic. opening-n.htm. Syracuse University Office of Housing, Meal Plan, and I.D. Card Services. http://www.syr.edu/HousingMealplans/opening-n.htm. 15 April 2002. No smoking graphic. oranges.jpg. Copperthorn. http://www.copperthorn.com/graphics/metaphors/oranges.jpg. 30 March 2002. popeye1.gif. University of Pittsburg Department of Mathematics. http://www.math.pitt.edu/~bard/bardware/popeye/popeye1.gif. 30 March 2002. seafood. Thaifood Processors Association. http://www.thaifood.org/images/seafood.gif. 30 March 2002. supplements1.shtml. Tufts University Nutrition. http://nutrition.tufts.edu/feature/supplements1.shtml. 15 April 2002.

So You Fractured Your Foot: Secrets to Hasten the Healing

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Index

Index
acute, defined, 19 acute fracture, 1 ankle brace
considerations for wearing at night, 7 defined, 19 reasons for, 7 using, 7 when to start wearing, 14

complicated fracture
defined, 19 described, 1

contusion
defined, 19 described, 13

crepitus
defined, 19 described, 2

anti-inflammatory tablets
Celebrex, 15 Motrin, 12 when to not take, 8 when to start taking, 12

diabetes
defined, 19 risks of performing ice session with, 4

doctor appointment
after emergency room visit, 12 four-week follow-up, 14 six-week follow-up, 15 two-week follow-up, 13

author, about the, ii avulsion fracture

defined, 19 x-ray of, v

bandage. See elastic bandage before you begin to hasten the healing, v bone density
improving with exercise, 9 improving with nutrition, 8

driving
manual transmission considerations, 13 when to resume using automatic transmission, 13 when to resume using manual transmission, 15

bone, genetic factors about, 9 bone regeneration, hindrances to, 8 brace, ankle. See ankle brace bruise
defined. See contusion described, 1 described, 13

edema
defined, 19 described, 1

elastic bandage
defined, 19 reasons for, 5 using, 5 when to start using, 12

calcium, foods containing, 16 calf stretch exercise

performing, 10 reasons for, 10

elevation of foot
how to best do, 2 reasons for, 2 when to start, 12

Celebrex, 15 checklist
items needed for whirlpool bath/ice session, 3 recuperation for foot's closed fracture, 12

eversion, defined, 19 eversion fracture, described, 1

chronic, defined, 19 chronic fracture, described, 1 closed fracture

defined, 19 described, 1

Wendy A. Albrecht

So You Fractured Your Foot: Secrets to Hasten the Healing

Index

25

exercise
calf stretch, 10 range-of-motion, 9 repercussions to resuming too soon, 9 weight-bearing, 9 what to expect when you resume, 9 when to resume, 9 when to start, 9 when to start strenghening foot with, 14 when to stop, 9

Fracture Walker
defined, 19 how to freshen, 6 reasons for, 6 using, 6 when to start using, 12

fabric spray, using on Fracture Walker, 6 Febreze, using, 6 foods

containing calcium, 16 containing lysine, 17 containing vitamin C, 17 containing vitamin D, 18 containing vitamin K, 18 for strengthening bones, 8 list for strengthen bones, 16

glucosamine chondroitin sulfate supplements, 8 graphics in this manual. See picture healthcare provider, defined, 19 Hemingway, quote, v hindrances to bone regeneration, 8 how do I
avoid re-injury, 11 decrease risk of osteoporosis, 11 elevate my foot, 2 massage my foot, 5 perform calf stretch exercise, 10 perform ice session, 4 perform range-of-motion exercise, 9 perform whirlpool bath session, 3 use ankle brace, 7 use Fracture Walker, 6

footwear
best type for daily basis, 11 best type for sports, 11 best type for working out, 11 when to resume wearing, 15

ice pack
advantages of certain methods, 2 alternatives, 2 disadvantages of certain methods, 2

fracture
acute, 1 avulsion, v chronic, 1 closed, 1 complicated, 1 described, 1 eversion, 1 inversion, 1 open, 1 signs and symptoms of, 1 stress, 1 types requiring surgery, 1

ice session
performing, 4 reasons for, 2 risks of performing, 4 time limit of, 4 when to perform, 4, 12

immobilizing foot
temporarily, 12 with ankle brace, 7 with elastic bandage, 5 with Fracture Walker, 6

fracture, avulsion. See avulsion fracture fracture, closed. See closed fracture fracture, complicated. See complicated fracture fracture, open. See open fracture

inversion, defined, 19 inversion fracture, described, 1 lysine, foods containing, 17 manual

how to read this, v purpose of this, v topics excluded, v topics included, v

So You Fractured Your Foot: Secrets to Hasten the Healing

Wendy A. Albrecht

26

Index

massaging foot
how to do, 5 reasons for, 4 when to start, 14

(picture, continued)
seafood, contains vitamin D, 18 smoking hinders bone regeneration, 8 spinach, contains vitamin K, 18 supplements, 8 x-ray of avulsion fracture, v

Motrin, 12, 13 nutrition

foods for strengthening bones, 16 nutrients for strengthening bones, 8 supplements for strengthening bones, 8

prescription
Celebrex for inflammation, 15 Motrin for inflammation, 12

open fracture
defined, 19 described, 1

orthotic
defined, 19 in Fracture Walker, 6

prevention of re-injury, 11 purpose, manual's, v quote, Hemingway, v range-of-motion exercise

performing, 9 reasons for, 9

osteoporosis
decreasing risk with exercise, 11 defined, 19 preventing by exercise, 9 preventing by nutrition, 8

Raynauds phenomenon
defined, 19 risks of performing ice session with, 4

reasons for
ankle brace, 7 calf stretch exercise, 10 elastic bandage, 5 elevating foot, 2 Fracture Walker, 6 ice session, 2 massaging foot, 4 range-of-motion exercise, 9 resting foot, 2 whirlpool bath session, 2

pain
after exercise, 9 during exercise, 9 from body adjusting to injury, 13 how to ease with ice session, 4

picture
ABCs, range of motion exercise, 9 ankle brace, secured, 7 ankle brace, securing through ring, 7 cheeses, high in calcium, 16 elastic bandage secured, 5 elastic bandage, first loop, 6 elastic bandage, second loop, 6 elevating foot, 2 foot's closed fracture, 1 footwear for working out, 11 footwear, cross-training, 11 footwear, Fracture Walker with shoe of same height, 14 footwear, high-topped, lace-up shoe, 11 footwear, sturdy, lace-up boot, 15 Fracture Walker, secured, 6 icing foot, 4 manual's author, ii Mooove Over, calf stretch exercise, 10 oranges, high in vitamin C, 17 resting foot, 2
Wendy A. Albrecht

recuperation
activities to do during, 12 checklist, 12 what to expect during, 12

Reiki, defined, 19 re-injury, avoiding, 11 rest foot

reasons for, 2 when to start, 12

RICE method
"C" portion, 5 "E" portion, 2 "I" portion, 4 "R" portion, 2 defined, 20 described, v

shower, when to resume taking, 15

So You Fractured Your Foot: Secrets to Hasten the Healing

Index

27

sign, defined, 20 splint, 12 sprain

ankle, 14 defined, 20 described, 2

vitamin C, foods containing, 17 vitamin D, foods containing, 18 vitamin K, foods containing, 18 Walker, Fracture. See Fracture Walker whirlpool bath session
performing, 3 when to start, 13

strengthening bones
substances that hinder, 8 through exercise, 9 through nutrition, 8

whirlpool bath, alternative to, 3 whirlpool bath/ice session

checklist for, 3 items needed for, 3 reasons for, 2

stress fracture, 1 supplements, glucosamine with chondroitin sulfate, 8 swelling

after exercise, 9 how to ease with ice session, 4

working out, when to resume, 14 wrap. See elastic bandage wrap foot
how do I, 5 when to start, 12

symptom, defined, 20 table

foods high in calcium, 16 foods high in vitamin C, 17

x-ray
determinate of closed fracture, 1 ruling out closed fracture, 2

therapy
ankle brace, 7 calf stretch exercise, 10 elastic bandage, 5 elevation, 2 exercise, 9 Fracture Walker, 6 ice session, 2 immobilizing foot, 5 massaging foot, 4 nutrition, 8 performing at-home, 2 range-of-motion exercise, 9 rest foot, 2 whirlpool bath, 2

So You Fractured Your Foot: Secrets to Hasten the Healing

Wendy A. Albrecht