Broken arm (humerus) recovery journal

[runner83]

10 Feb 2011 – 16 Days Since Injury

Physical Update

Little pain from the break site if any, minor twinges if anything.

More sore is my left shoulder (the HSS brace has a padding point on it) and right shoulder from reaching out to do typing and use the mouse, since I did 10 hours work at home today on the computer.

I’ve lost noticeable muscle mass from my upper body, and my pants are also loser, so probably losing muscle down there also. To be expected, so I’ll get over it.


Exercise Bike

15 km in 40 minutes. 5 km splits with short rests in between to spare my buttocks.

 

[runner83]

This is a pic of what my brace looks like, which I got on Tuesday after the cast came off:

http://www.supportsusa.com/donjoy/Sh...ing_system.htm

Will have to wear this for 4 weeks minimum.

Even the colour scheme is the same. Only difference are my tits aren't that big.

 

[runner83]

11 Feb 2011 – 17 Days Since Injury

Program for Recovery

Today I did a bit of long-term planning for recovery. This is my baseline timeline moving forward:

· Cast / brace removed 8-Mar-11 (6w)
· Restore movement and range of motion,
· bone back to 80% strength 19-Apr-11 (12w)
· Restart Lifting Weights 3-May-11 (14w)
· Strength recovery to pre-break standards 30-Aug-11 (31w)

The above program has contingency built in so I would hope to beat it. But at the same time I understand that I will have to do one thing at a time and rebuild slowly.

At least it gives me a plan for the future, and I plan to review against it each month.


Negative Reaction from a Friend

Early on when I started doing this journal I sent it to a few friends at work for a look (this was when there was like 5 entries). Never got a response so I figured no one was interested, so had just been doing it for myself and posting on here.

Today after I worked out my recovery program I sent it to some friends at work (it’s in a spreadsheet, a single page).

This is the response from one of them (actually the guy who got me to the hospital when I broke my arm):

Sorry [runner83], I think I'm speaking for everyone when I say that we aren't interested in the journal entries anymore mate. It's getting a bit tiresome.

If you genuinely need help, as mates we can do that for you. But these group emails you keep sending around they have to stop.

Sorry if this seems a bit harsh, but I think it's the reality of the situation. As a friend I thought I should tell you.

And this is after I had sent out:

· The early journal which no one responded to
· My joke e-mail about the arm wrestling comp / drinks on Friday arvo
· The recovery program today

i.e. 3 friggin’ e-mails in 2.5 weeks!

It’s not like I was giving daily updates of my journal like I do online, so I don’t know where this came from.

Regardless of the fact that I know I shouldn’t care, it did upset me quite a bit. But I calmed down eventually, since I realised it is probably a reflection of his own negativity because of something going on in his own life.

I do owe him since he helped me out when I had my injury, but it is a bit hard to stomach getting a negative e-mail like that when all I am trying to do is move forward and stay positive.

For the time being, I have deleted his number from my phone so I don’t regret saying something I shouldn’t. I will see how it goes in the future, and confine my experiences to this journal.

Lesson for the future: chances are no one else gives a fvck about your problems. Self-reliance is key.


Exercise Bike

11.8 km in 30 minutes. Heart wasn’t really in it since I left it late and my left knee was a bit sore.

 

[runner83]

15 Feb 2011 – 21 Days Since Injury

Hey cripple, how's your arm going?

This is covered in this thread:

http://www.sosuave.net/forum/showthread.php?p=1781346


Physical Update

Arm has almost no pain now, although there seems to be clicking and it is still swollen, including the lower arm.

Sleep is still fitful but not too bad. Only now taking a nurofen before bed (if I remember with tea) otherwise taking no painkillers or anything.

This is nominally the halfway point through having a cast or brace on. I have another check up in 3 weeks and if the x-ray is good, I will be able to get it off and start trying to recover movement and range of motion.

But for now all I can do is continue to take it easy.


Mental Update

Working at home and I have been resisting the urge to look at porn (on my computer of course, if I did it on my work computer, its instant dismissal). Today after about 4 days, I succumbed.

Enjoyable jacking off, but not in my long-term best interests. Afterwards, I installed “Foxfilter” (I use Firefox) to block looking at that stuff like that, made up a random password I can’t remember and saved that onto my work computer.

So that will make it much harder to succumb when I am in a situation like this. And if I manage to not do it during this period (when I am working at home), I’ll definitely not do it when I am more active again.


Exercise Bike

Since last entry:

12/2 => 12.2 km, 32 minutes
13/2 => 18.3 km, 47 minutes
14/2 => Nil, weekly day off
15/2 => 20.1 km, 47 minutes (passed 200 km total travelled)

The exercise bike has 8 resistance levels. Prior to 15/2, I had it set on level 6.

On 15/2 I moved it up to 7 and pushed the pace since my arm has stabilised enough that I can do that.

 

[runner83]

20 Feb 2011 – 26 Days Since Injury

Update

It’s now been almost 4 weeks since the break. I am booked in on 8th March for a check up and if x-rays are ok, the brace should come off then.

I have been working remotely from home still, since a shirt is awkward to wear.

Worst thing now is sleeping. Since previously, I always used to sleep on my side, but because of the brace, I have to try and sleep on my back, which I do struggle with.

All in all though, going okay and I am in good spirits. I am committed to the fact that recovery will take time.

The period of enforced activity has given me time to think, and I’ve also realised that while I did do a lot to keep fit, I had also been starting to take a life without an injury or disability for granted. Once I recover, I will be making the most of it!

I’ve lost the temptation to look at porn since I installed the internet filter, and my s!x drive has also largely disappeared, as I’ve gone 5 days without MB’ing and haven’t even been tempted.

I may temporarily have lost the ability to do a lot of the stuff I used to, but my own self-control, mental toughness and discipline is something I still can and will control.


Exercise Bike

Since last entry:

16/2 => 20 km, 47 minutes
17/2 => 20 km, 48 minutes
18/2 => day off
19/2 => 20 km, 47 minutes

 

[Huffman]

Good going, stay strong.
Anyway as soon as the cast comes off don't put on the heavy weights for quite some time. If I remember correctly, even if you arm feels good the bone takes many months to fully harden out. Light stuff should be no problem if you don't have pain, like pushups.

Small anecdote: I was talking to a female friend:
Girl: "Wow now you have to masturbate with the other hand!"
Me: "Nah, for that thing I would need both hands anyway."
Girl: "Yeah, must be hard..."
...
..

BAHAHAHAHAHAHAHA

 

[runner83]

Thanks mate. Yes, I'll just keep moving forward.

I do agree with your comments about not lifting prematurely. I did also take your advice and decide against training one side of the body.

Doctors advice was to wait 12 weeks before lifting any weights.

In terms of timelines, I did cover that a few entries ago:

Program for Recovery

· Cast / brace removed 8-Mar-11 (6w)
· Restore movement and range of motion,
· bone back to 80% strength 19-Apr-11 (12w)

· Restart Lifting Weights 3-May-11 (14w)

· Strength recovery to pre-break standards 30-Aug-11 (31w)

So basically, I have allowed about 3.5 months (14w) after the break before I start lifting weights again, with a target to be back to where I was 7 months (31w) after the break. This has some "contingency" in it.

So yeah, once the brace comes off, the focus will be on seeing how movement is and working to restore range of motion, and increasing cardio (e.g. add running) and keeping diet good so I am in prime position to restore muscle mass as soon as may rolls around.

 

[runner83]

22 Feb 2011 – 28 Days Since Injury

Parents Visit

Parents came up last night to visit, and flew back this arvo. Dad had to come up for a work meeting, and my mum also came along to see me.

Spent today with my mum, before they flew back. Was good to catch up with them again.

It’s now been 4 weeks since the break.


Exercise Bike

Since last entry:

20/2 => 30.1 km, 72 minutes
21/2 => Day off
22/2 => 20 km, 46 minutes (passed 300 km total travelled)


23 Feb 2011 – 29 Days Since Injury

Swelling in Arm and Hand

Since the swelling in my lower arm and hand had not gone away (not major and I still retained full movement of my fingers and no numbness), advice was to raise it more, so today I had to (after I spent the morning at work) spend most of the afternoon lying in bed with my arm raised up, with my leg or a box supporting it in position.

It was difficult to move into position, probably also due to stiffness in the elbow joint, but did help to reduce the swelling, so will keep doing it when I can [edit: as at 27/2, the problem seems to have been solved, no more swelling since about 24/2].


Exercise Bike

23/2 => (resistance level up to 8, the highest level), 30.1 km, 71 minutes


26 Feb 2011 – 32 Days Since Injury

Night out at the Casino

Since the break I’ve been taking it easy, but made up for it last night. Went out with mates last night, first of all 2 for 1 drinks at a popular spot down on the water.

We then went to the casino and saw a heat of the women’s swimsuit comp. There were heaps of women in the crowd as well.

After that, one of my mates headed into town while another one (who may be a problem gambler) headed to the poker tables.

I figured I should stay around to look after him. Not a gambler myself and quality of girl in the casino itself was a bit disappointing, so maybe should have headed into town instead.

My mate seemed to do well though, last time I saw him, he had turned $200 into about $1,200.

Some time around 4am I headed out to the smoking balcony to get some fresh air (I don’t smoke). While I was there, some drunken bloke started spewing and the smell of it was enough to put me over the edge as well, and I ended up spewing off the balcony.

And when I came inside, they had broken up the poker game and my mate has disappeared.

Some time after that, I got to talking to the bartender chick’s sister (she was waiting for her sister to finish work) and somehow we ended up on the VIP deck (which was deserted) together.

I took the hair band off her hair, and started stroking her hair, which she really enjoyed, so then I went in for the kiss.

We were making out for a while full tongue and who knows what might have happened, until all of a sudden, her sister and another girl came out and found us making out.

That pretty much ended it. From kissing her I could tell she was a smoker and never got her number. Meh…

Finally got to home and in bed at 6:15 am. Today was kind of a write off, but still good to let off some steam.


Exercise Bike

Since last entry:

24/2 => 20.2 km, 47 minutes
25/2 => Day off
26/2 => 20 km, 46 minutes

 

[runner83]

1 Mar 2011 – 35 Days Since Injury

It’s now been 5 weeks since the break. I go back for a check up in a week’s time. All going well, the brace will be right to come off and I can start physio. Will have to wait and see.


Exercise Bike

Since last entry:

27/2 => 20.1 km, 45 minutes (passed 400 km mark overall)
28/2 => Day off
1/3 => 25 km, 56 minutes


WEEKLY SUMMARY SO FAR:

1 26/1 - 1/2 39.5 km 105 min 22.6 km/h
2 2/2 - 8/2 65.7 km 183 min 21.5 km/h
3 9/2 - 15/2 97.9 km 250 min 23.5 km/h
4 16/2 - 22/2 110.1 km 260 min 25.4 km/h
5 23/2 - 1/3 115.4 km 265 min 26.1 km/h
TOTAL 428.6 km 1,063 min 24.2 km/h

 

[runner83]

6 Mar 2011 – 40 Days Since Injury

Weight loss

According to the scales, I now weigh 75 kg, which means I have lost 10 kg in the almost 6 weeks since the break.

Not sure of proportion of fat and muscle lost, but it’s a consequence of not being able to lift weights and my diet going back to 3 meals a day.

I figured there was no way I was going to maintain muscle with 6 - 12 weeks of no / minimal weights, so didn’t even try.

Fortunately however, I seem to have the ability to put on or lose mass pretty easily if my diet is right, so I am not too upset and should be able to fix that later once I get back into it.


Exercise Bike

Since last entry:

2/3 => 20.2 km, 45 minutes
3/3 => 21.2 km, 47 minutes
4/3 => DAY OFF
5/3 => DAY OFF
6/3 => 30.3 km, 68 minutes (passed 500 km overall)

 

[runner83]

7 Mar 2011 – 41 Days Since Injury

A Random Blow out…

…happened last night. For some silly reason, I bought a bottle of booze in the late arvo and drank way too much last night.

To make it worse, I have recently joined Facebook and I think I sent out friend invites to past girls I banged while drunk.

I find myself guilty of FBUI (face booking under the influence).

And a chick I banged in late Jan right before I broke my arm (but hadn’t seen since then since she didn’t answer some messages) messaged me last night.

I sent her some random and weird messages last night and probably scared her off. Meh, her interest seemed low anyway.

I wasn’t even sure who she was since I had deleted the number, until she sent me something on FB tonight about it.


Lessons learnt:

* Lay off the booze when alone at all costs (I had been pretty good with this one, but it has caught me out in the past also).

*No more FBUI!

I was badly hung over for most of today and learnt my lesson. Time to move on.


Exercise Bike

7/3 => 10.1 km, 22 minutes. Heart not really in it due to the hangover and finishing work late.

 

[runner83]

8 Mar 2011 – 42 Days Since Injury

Bad news at Doctor’s Check-up (6 weeks)

I went in today for a check up on my arm, at the hospital. The bone healing does not seem to have progressed very well. I am still in the brace. I have been prescribed some light physio exercises to do to help get my shoulder, wrist and most importantly, elbow moving again (I can't even move my elbow down past 90 degrees at present), but with the arm still in the brace.

I will need some time off from work as sick leave on a daily basis to enable me to do the exercises i.e. morning and afternoon, maybe 20 minutes each.

The figure mentioned by the doctor now was I could be in the brace for 3 months (i.e. end of April). I go for a check up next on 5th April, so will have to see how it goes.

If healing does not progress (and from what I saw in the x-rays, it didn't seem to have progressed much in 6 weeks, although bone alignment looks okay), although it hasn't been mentioned yet, I may have to get arm reset with pins / plates.

My preference for my health is to stay in town and continue to work out of the office here rather than driving north up to site (about 1.5 hours) and jolting the arm, and I am useless for work on site at present anyway.

I can do stuff on the computer, but can't drive on site due to jolting, getting in and out of a car is difficult, and I can't write. An office-based role would be much better for me.

Realistically, I doubt I will be in a condition where I can safely work on site prior to the start of May. It would probably be better to resource someone else to replace me up there.

If someone to replace me does get established and up to speed on the project, I know that means I won't be back, which will be very disappointing, but all I want is for my arm to get better

[above is a modified extract of an e-mail I sent to my bosses after the check-up].

---

Today was a definitely a low point for me and at times I was wondering to myself what was the point of going on.

It was really disheartening to see the x-ray and realise not much healing had happened in the 4 weeks I’ve been in the brace (2 in cast before that) and learn that potentially I may have to have it on for another 6 – 8 weeks.

I’m not going to lie to myself and say that doesn’t upset me. But at the same time, I only have one option, to go on.

I’m considering going private and getting a 2nd (or rather 7th counting the doctors who have seen me) opinion – surgery may be the better option.

Even if my original dream of starting on weights again in early May is shattered, it will happen one day.

And when I do restart lifting weights or I am going for a run in the fresh air, or doing things with two hands that most people take for granted (as I used to), instead of stuck inside on an exercise bike, I’ll look back on myself on this day, know that I did tough it out, and be proud.


Exercise Bike

8/3 => 25.3 km, 60 minutes

 

[runner83]

10 Mar 2011 – 44 Days Since Injury

Light Physio for Arm – Still wearing Brace

Yesterday, on doctor’s and physio’s advice, I have started doing 3 daily exercises to try and get mobility in my shoulder, elbow, wrist and hand. After 6 weeks, they are very stiff, especially my elbow.

I need to be very gentle, and my arm is still in the brace. My arm I can only straighten out to within about 45 degrees of straight at present.

I need to keep doing these, so I can get movement back in the joints, even if they are a bit painful.


Exercise Bike

9/3 => 20.1 km, 46 minutes
10/3 => 20.9 km, 48 minutes

 

[runner83]

14 Mar 2011 – 48 Days Since Injury

Hangovers and other negative effects of alcohol

I had a big night Saturday night, out watching a mate’s band play. I had a great time but drank a fair bit and did not get home until late, so I was hung over most of Sunday.

Then, Sunday arvo, a mate convinced me to head out for a few drinks. Against my better judgment I accepted and once again I drank too much. Didn’t home until about midnight.

I was hung over today and paid the price.

Here’s some things I’ve realised:

* There’s research to suggest that drinking alcohol slows down bone regrowth and recovery.

* The periods when I am most down about my injury are when I recovering from a hangover. During these periods I feel really down, almost verging on depression. But it generally gets better once the hangover fades.

I haven’t been hitting it hard apart from a couple of big sessions, but they are probably also paying a price for me in reduced bone healing.

For these reasons, it’s safer for me to really cut down on my alcohol (1 drink per hour maximum, and that only a few times a week) until my bone heals (which I will define as 6 weeks after the doctor deems it ok to take the brace off) so that is what I will do.

I have been continuing with the physio exercises for my arm. Not much improvement yet, especially for my elbow (which I can still only bend down at 45 degrees, can’t straighten) but I must keep at it.


Exercise Bike

Since last entry:

11/3 => Day off
12/3 => Day off
13/3 => Day off (exercise program in tatters the last few days)
14/3 => 26 km, 60 minutes (passed 600 km total distance)

 

[runner83]

20 Mar 2011 – 54 Days Since Injury

Arm physio continues

Not a lot to report since last time except that I am continuing with arm physio with my arm still in the brace.

I am doing sessions 4 times a day and have scheduled alarms on my phone to remind me, since otherwise it is all too easy (at work, which is busy) to get caught up and not do them.

I still cannot get my arm straight past about 45 degrees since I am reluctant to push it too much and possibly disrupt bone healing (and the doctor / physio said not too).

There is some pain in my shoulder, elbow and wrist/hand as I get used to moving them again.

I had some drinks out with friends out on Friday night, but nothing major, and last night also took it easy (like 3 beers spaced out over about 4 hours).

I have decided to keep my drinking (in moderation) confined only to Friday nights and go alcohol free the rest of the time to give my bones the best chance to heal.

I may even go over to completely giving up drinking since the evidence seems to be there that complete abstinence helps promote faster bone healing. In any case, it sure won’t hurt.

I felt very good this morning for not having drunk much last night.

I met up with the girl who I had met once (and banged) right before I broke my arm, again on Tuesday night, the first time since I broke my arm. Had some fun and there was some kissing at the end, but nothing more.

Then last night at 3am / 4am she was sending me messages since she was out. Unfortunately by then I was asleep and didn’t see them until I woke up this morning. Not sure of her interest level but will find out moving forward I suppose.


Exercise Bike

Since last entry:

15/3 => 20.6 km, 48 minutes
16/3 => Day off
17/3 => 25 km, 58 minutes
18/3 => Day off
19/3 => 23 km, 52 minutes

 

[Huffman]

Can you still see the crack on the X-Ray clearly after over 6 weeks? I'm no doctor but I'd think it's strange if you can. If yes then get advice from other doctors, I don't know about the healthcare situation in your place. But I'm just guessing, a good doctor should know.

 

[runner83]

2 Apr 2011 – 67 Days Since Injury

Physio continues

Not a huge amount to report since last time. I still have the brace on and have been continuing with the physio exercises 4 times a day. Not a huge amount of improvement in my elbow mobility so far.

After a big night (work farewell for 3 people) Friday a week ago, I have cut back on the booze. Have been out a few times since then (including as late as 2am) but have stuck within a 5 standard drink limit (which is say 4 normal beers). And have felt great the next day!

It is definitely something I plan to keep up for the long term. I go back to the physio and doctor for a check up on Tuesday. Hopefully the brace will come off then.


Exercise Bike

Since last entry:

20/3 => 20.5 km, 48 minutes
21/3 => 20 km, 45 minutes (passed 700 km total distance)
22/3 => Day off
23/3 => 20.1 km, 46 minutes
24/3 => 20.3 km, 45 minutes
25/3 => Day off
26/3 => Day off
27/3 => 22.3 km, 50 minutes
28/3 => 20.2 km, 46 minutes
29/3 => 15.1 km, 34 minutes (passed 800 km total distance)
30/3 => Day off
31/3 => 22.7 km, 50 minutes
1/4 => Day off
2/4 => 25 km, 55 minutes

 

[runner83]

Double post

 

[runner83]

5 Apr 2011 – 70 Days Since Injury

Doctor’s check up

Went back to the hospital for check up after 10 weeks. From the x-rays, bone healing seems to have progressed compared to 4 weeks ago. However not enough for the brace to be removed (as the doctor said, until harder bone starts to form, it may not show up completely on the x-ray). I go back in 4 weeks for another check.

No real update from the physio: just keep doing the exercises I have been doing and not push too much and possibly disrupt bone healing.

I am pretty resigned now to the fact that it will be a long haul. I am making sure I’m eating properly and restricting booze intake to promote the rate of healing as best as I can.


Exercise Bike

Since last entry:

3/4 => 22.4 km, 50 minutes
4/4 => 22 km, 50 minutes (passed 900 km total distance)

 

[runner83]

22 Apr 2011 – 87 Days Since Injury

Physio continues, brace still on

Went back to the physio at the hospital on Tuesday, and he gave me some additional exercises to do to help regain shoulder, elbow and hand mobility.

I’ve been continuing with doing the exercises 4 times a day. Apart from that, the brace is still on, and I go back to the doctors on 3rd May.
As an aside, a taxi driver was telling me how he’d broken his humerus when younger, and he had it in a brace for 12 weeks. So I’m not the first.


Work

Have been putting some longer hours at work recently. Mainly because a lot of stuff I would normally do is out because of my arm and I figure I might as well do something productive, and I have a lot to do.

Would be a lot better if I actually got paid for it though…


Other stuff

Have cut back on the drinking apart from one notable big session when my brother was in town last Wednesday. Was great to catch up with him.

Seeing two chicks at the moment (one 29 soon to turn 30, the one I banged right before I broke my arm), the other a 22 old uni student.

But my arm in a brace makes thinks so f@ckin’ awkward. It’d be different if I was already in a relationship, but with new chicks, with only one arm, it makes it very hard to get them turned on to a level where they are ready for s!x (for me at least, touch is a very important part of getting a chick turned on).

Reasons are both since the brace means you only have 1 arm free (which you may have to use to support yourself depending on the position you are in, meaning you have no other arm to touch her with), and because the brace is in the way. So have been limited to making out so far.

Here, there is now a 5-day break (Friday – Tuesday) for Easter and ANZAC day.


Exercise Bike

Since last entry:

5/4 => 20 km, 45 minutes
6/4 => 15.9 km, 36 minutes
7/4=> Day off (knee sore)
8/4 => Day off
9/4 => 20.3 km, 47 minutes
10/4 => 20.3 km, 46 minutes
11/4 => 22.3 km, 48 minutes (passed 1,000 km total distance)
12/4 => 10.3 km, 23 minutes
13/4 => Day off
14/4 => 10.5 km, 25 minutes
15/4 => Day off
16/4 => 20.2 km, 46 minutes
17/4 => 25.1 km, 60 minutes
18/4 => 20 km, 45 minutes
19/4 => 16.2 km, 36 minutes (passed 1,100 km total distance)
20/4 => Day off
21/4 => 20.3 km, 48 minutes