How Long After A Fracture Can I Start Exercising? What exercises can be done?

Within 3-6 months after the fracture has healed, you can do a moderate amount of exercise. However, we try not to do those jobs that do a lot of exercise or range of motion, we can take a moderate walk, or we can try jogging.

As the saying goes, it takes 100 days to break your muscles and bones, and it will be at least 100 days later. You can do aerobics, calisthenics or tai chi.

In daily life, if the fracture patient heals quickly, it will take about a month and a half to exercise, but remember, whether you can exercise must be reviewed to see if you can recover and judge whether you can exercise.

Early and reasonable functional exercise can promote blood circulation in the affected limb, reduce muscle atrophy, and maintain muscle strength. There are different exercises for each stage of the fracture healing.1 Early fracture stage: 1 2 weeks after the fracture. At this time, the local pain is more painful, the affected limb is swollen and painful, the fracture end is unstable, and it is easy to re-displace.

At this time, the purpose of exercise should be to promote local blood circulation and strengthen metabolism. Improves local symptoms and prevents muscle atrophy. The main practices are:

In the case of forearm fracture, fists and fingers should be flexed and extended, and when the lower limb is fractured, the quadriceps muscle static contraction exercise should be done.

2 Fracture mid-term: 3-6 weeks after fracture. The local symptoms of the fracture have basically disappeared, the fracture end has been basically stable, and the callus has formed.

At this time, active exercise should be the main exercise, and the muscle relaxation activity and joint range of motion should be exercised. Methods: Muscle relaxation activities of the affected limb were continued; Gradually restoring the movement of the upper and lower joints of the fracture and gradually moving from passive to active can further expand the range of motion and prevent muscle atrophy.

3 Post-fracture stage: 6 to 10 weeks after fracture. After the fracture is close to healing, this period is also called the functional recovery period.

Upper limb fractures can encourage patients to do light work within their ability so that all parts of the joint can be fully exercised; Those who support crutches with lower limbs should gradually change to single crutches, and then abandon crutches and walk, and gradually increase leg swing and rotation movements to promote the complete fracture.

**Training can generally be started after the fracture is fixed, which can not only prevent joint adhesions, stiffness, reduce the degree of muscle atrophy, but also promote the resolution of swelling and the healing of the fracture.

1.Promote swelling and prevent joint adhesion and stiffness: After the fracture, the soft tissues at the fracture site have different degrees of bleeding and edema, so that the venous and lymphatic return are blocked, so that there will be a lump of the injured limb, if the lump is not eliminated in time, it can lead to the corresponding soft tissue adhesion and even hardening.

This adhesion can occur within the muscles and tendons, between the tendons and the synovium, and in the joints, thus affecting the functional exercises of muscle contraction, promoting venous and lymphatic return, promoting hematoma resorption, swelling resolution, and reducing synovial fluid effusion. This prevents joint stiffness caused by adhesions between the joint itself and soft tissues.

2.Promote fracture healing: the repeated relaxation and contraction activities of the injured limb muscles can strengthen the longitudinal squeezing force of the fracture, make the fracture gap smaller, make the fracture more stable, improve the nutrition of the fracture part, and enhance the ability of the fracture terminal bone to promote the healing of the fracture.

Functional exercises can also correct minor fracture misalignments and also facilitate fracture healing.

3.Promote blood circulation: Functional exercises can promote blood circulation and prevent blood clots.

In patients who have been bedridden for a long time, the blood circulation will slow down due to the lack of contractive movement in the muscles, which will reduce the metabolism of the tissues, prolong the healing process of the injury, and due to the damage of the wound bleeding wall itself, the blood is easy to form blood clots when it flows slowly in the damaged blood vessels, which is called "thrombosis".Small thrombus can dissolve on its own, if the thrombus is large, it falls off from the blood vessel wall and enters the systemic circulation with the blood, which can cause infarction of important organs of the heart, brain and lungs, and may cause sudden death of the patient in severe cases.

4.Reduce complications: Regular exercise can prevent bone, joint, muscle and other complications, such as osteoporosis, slow healing of fractures, joint adhesions, capsular contracture, joint stiffness and muscle atrophy.

In order to enable patients to overcome injuries and diseases, the greatest range of recovery of body function can only achieve the best results by insisting on scientific functional exercises under the guidance of medical personnel.

You should not exercise until at least three months after the fracture.

The fracture usually heals at 4-6 weeks, and the cast is removed and restorative exercises (mainly joint function exercises) are started, but no weight bearing or competition is allowed. After 3 months, according to the results of the X-ray review, if the fracture line disappears completely, you can gradually start participating in the recovery competition, gradually increase the intensity and duration of the competition, and be sure to "step by step".

1.Functional exercises in the early stages of fracture: Within 2 weeks after the injury, the method of exercise is to actively contract and relax the muscles when the joints are inactive. Upper limb muscles are exercised by clenching fists and fully straightening, as well as moving the ankles and extending and flexing the toes.

2.Functional exercise in the middle stage of fracture: 3 to 6 weeks after injury, during this period, relatively large joint movement can be performed, but it is not conducive to fracture connection and stable activity, and it must still be limited.

3.Functional exercise in the late stage of fracture: After 6 weeks, the limb function should be gradually restored through comprehensive muscle and joint exercises, and the joints and muscles that still have different degrees of impairment in activity should continue to exercise.

4.Functional exercise after fracture should be gradual, the range of functional exercise should be from small to large, the number of times should be from less to more, and the intensity of the activity should be mainly not to feel severe pain.

5.Emphasizing the principle of active exercise as the main and passive exercise as the supplement Passive exercise can prevent joint adhesion stiffness or increase the range of motion of the limited joint, but in the end, the innervated muscle groups still move the limbs of the joint. Therefore, patients should be instructed to do more active exercises, and the help of others and the use of CPMs can only be used as aids.

The question of time is not a definite thing, but it has a certain relationship with age, fracture location, one's own physique, and conditioning during the recuperation period. If you don't have a good rest, don't say 100 days, even if it is 1 year, you may not recover well. Even if one recovers, if the recovery is not good, it will bring more troublesome sequelae.

So it's crucial to pay attention to some recovery issues:

1) Elevate the affected limb frequently to prevent swelling. (2) Observe the blood supply and activity of the corresponding toes, when the blood supply is not good, the color of the toes is dark and the surface temperature is low. (3) Pay attention to whether the local area is compressed, if there is persistent pain, you should go to the hospital for examination.

4) Keep warm, but also be careful not to sweat too much. (5) Properly move the muscles and bones to promote blood circulation, and the recovery will be fast.

Finally, in future sports, pay attention to protect the places where you have broken bones! Fracture external fixation Anxin polymer bandage splint for external fixation, beware of old injuries, it will be more difficult to recover. Wishing you a speedy recovery!

It's up to you to recover.

Try not to be reluctant, otherwise there will be sequelae after exercising.

It takes 100 days to break your muscles and bones, but it will take 3 months.

Depending on where you have a fracture, if it's a limb fracture, it takes about 150 to 200 days.

Break your muscles and bones for 100 days.

At least two months.