Author: Maria Alfano
Wearing a broken leg boot was the last thing I expected in my 50s. A broken limb is no laughing matter. The whole thing is a blur. I recall walking down the steps like I had done thousands of times before. Only, that morning, things went horribly wrong. Somehow I missed the last step and my foot buckled beneath me. I landed flat on the floor in excruciating pain. I knew I had broken something but I didn’t know which bone it was. All I knew for sure is I could not get up off the floor. I could not put any pressure on either foot.
X-rays determined a broken distal fibula directly above the ankle in the left leg and 2 dislocated toes in the right foot. The worst part for me was wearing the broken leg boot. That thing was so clunky and heavy that every time I used my leg it felt like it was breaking all over again. My goal was to avoid surgery to repair the broken bone. I hate pain and didn’t want to start over again once it started to subside.
Having passed menopause and understanding the critical issues with hormones, or lack thereof, made me panic a little when it was confirmed that I had a broken leg. As if the shrinking bone mass wasn’t enough, now I had to deal with a broken shrinking bone. My worry was how was I going to heal properly from this mishap. I was not prepared for the pain associated with healing. Pain in places that surround the fracture was more unbearable than the pain of the break itself. Here’s to healing quickly and properly without additional injury or damage to your extremities in the process.
Broken Leg Boot – 7 Important Ways To Heal Properly
Ok, so a broken limb is a lot more than a mishap but there are things you can do to prevent or limit the level of damage done to your bones. It’s also important to keep your muscles strong. They will be critical for support and getting you mobile.
This post is all about how to properly heal from a broken leg with the 7 things you can do to prevent further injury.
1 – Broken Leg Boot
Because of where the break was on my leg, getting the boot on properly was a challenge. I could not flex my foot enough to get it on properly. The boot is made to fit your foot size, not the leg width. The most popular of the broken leg boot walking casts is the Aircast. It is sturdy and air support pockets will massage the ankle as you walk. Since it is not a plaster cast, you can easily remove it for sleeping. I have to admit, it was quite heavy, or at least it felt that way because of where the break was, I could not support the weight of the boot. But, I will say that it kept the pain in check.
-To put on the boot sit up in a chair
-Gently put your foot as far back into the boot to align with the back of the brace
-Wrap the soft foam around your leg
-Place the removable front piece of the brace against the soft foam
-Fasten the straps snugly starting with your toes and move up the leg
-Pump to inflate
The boot should feel snug but not tight. You don’t want to cut off your circulation. Caution, the words “slippery when wet” definitely apply here. This boot can slip and slide on a wet floor.
2 – Crutches
These things are not easy to use. Trusting two sticks to support your body weight takes a little getting used to. Together with the walking boot, crutches are your best friends for at least 4-6 weeks. Using them properly you will avoid additional damage to your broken leg or other parts of your body. The common misconception is that crutches are held under the armpit. Sadly, this is exactly the wrong place to put your crutches and body weight. The radial nerve runs from the armpit down the length of the arm.
Instead of propping the crutched right under your arm, rest them on the side of your breast bone. There is little discomfort or less chance of injury by using these two sticks this way. Once they are pressed against you, push them forward about 6-12″ away (no more the 18″) from your good foot on the ground. You will want to lean into the walking sticks and move forward with your good foot first. Lift your bad foot off the ground (preferably behind you) and swing forward with your good foot. Because of where my break was, I could not keep my bad foot behind me so I kept it in front of me at all times about 2 inches off the ground.
To avoid or alleviate hip pain while using crutches, wear a shoe with a lifted heel to keep both legs equal while walking.
3 – YOGA
One of the best things I could have done for myself was to take yoga classes. Little did I know that one day the tree pose would be my saving grace. Without the strength I built in my right leg muscles, I would not be able to get through the immobility that comes with a broken leg. Stability is key to ensuring you don’t cause yourself further injury. I chose yoga, but you can do any number of leg strengthening exercises to keep your muscles in good working order in case of emergencies for yourself or a loved one. Along with proper exercise comes good nutrition and healthy body weight. Trust me, I learned this lesson the hard way. Carrying the extra weight on crutches was not easy.
4 – Overheating
Extreme swelling, tight cast/walking boot, too much pressure, or pain can cause the injured limb to feel like it is on fire. With the Aircast, simply loosen the straps and allow the leg to cool down. Use an ice pack to bring down the burning sensation. Keep the leg elevated to ensure the pressure goes up the leg, not into the damaged area. Move the toes regularly to keep the blood flowing.
5 – Muscle Pain
As if a broken leg isn’t bad enough, there is muscle discomfort that accompanies it. Muscles around the injured area work overtime to protect you from further damage. They will spasm and cause you more pain. This could also be a sign of something much more serious like blood clots. Watch for the following signs and see your doctor immediately if you suspect this could be happening to you – skin redness or discoloration, extreme swelling, skin feels warm, you feel like passing out, or your heart rate feels faster than normal. If you start to feel fatigued, have a fever, have unexplained foot or calf pain, these too could be symptoms of a clot in your leg.
6 – Sleeping
Sleeping in one position for 8 hours is just as uncomfortable as the broken leg itself. The best thing you can do is keep your leg elevated while you sleep. If you’re a side sleeper, the news is good for you. You can sleep on your side with a pillow between your legs and the sore leg up on top of the pillow. This will alleviate the pressure on your hips and let you have a decent night’s rest. A recliner chair is a perfect alternative to sleeping in your bed if you cannot seem to find that perfect position. The bad news is sleeping on your stomach is not advisable as the pressure on the leg could cause further injury.
7 – Nutrition
Magnesium is rich in vitamin K which is essential to bone density. This is an important mineral during menopause and especially with a broken bone. Calcium, vitamin D, zinc, phosphorous, and silicon are equally effective to speed the healing of a broken bone. It is recommended to take 1000 mg of calcium and 500 mg of magnesium daily. Stay hydrated to keep the bone and muscle density rich.
Consuming enough calories will aid in the healing process. Each step of healing will take more energy. If you don’t eat enough healthy vitamin and mineral-rich foods during these stages could delay your healing. Eat foods like eggs, salmon, kale, broccoli, blueberries, and more. See our post on bone density noted below.
In Summary
The best thing I could have done for myself is to be disciplined with my exercise regimen, my nutritional intake, and my understanding of my post-menopausal body. This has made the healing process better for me. I only hope that this post will help you recover faster and stronger with these 7 ways to properly heal your limb while wearing your broken leg boot. It pays to take preemptive action to be ready should you ever miss that last step and fracture your distal fibula (the outer bone in your leg) or any other bone in your body.
Let us know what your helpful ways to heal from a broken limb are. We look forward to hearing from you.