Top 5 ways to help a fracture to heal

Fractures are not great. This is when you break a bone. This could be a hairline crack, a chipped bone, or a full break right through the bone. You don’t want to fracture a bone, and the reason it happens is that the force put through the bone has exceeded the strength of the bone. This might depend on the bone mineral density, which gives a good indication of how strong a bone is.

At Surrey Physio we see many people who come in following a fracture. In most cases, they attend A&E as they are acutely aware they have fractured a bone. Once the healing has started, people will often come in seeking help to speed up the bone healing. This is often because they want to get back quickly to do a sport, or work, or want the quickest recovery time.

Let’s look at the top five ways to help a fracture to heal:

1. Nutrition

Bones heal due to our body’s amazing ability to heal itself. However, the bone structure relies on good nutrition. That includes getting the right minerals in the bone. These include phosphate, magnesium, iron, zinc, calcium, potassium, and others. People often ask me, what is the best supplement to take. My response is good quality Celtic Sea Salt, or Himalayan rock salt, and a good healthy balanced nutritious diet. If you eat crap food, you’ll likely have a lower bone mineral structure compared to someone eating a healthy balanced organic diet.

There are always varying opinions on salt, and depending who you speak to they will give you different answers. Some medical professionals will advise you not to add salt to your diet, especially if you have high blood pressure. My personal view is that a good quality salt is essential for the body, but in moderation. Avoid salt that is simply sodium chloride, or table salt.

It would be wrong not to mention vitamin D. Although the best source is from sunlight, you can get it from your diet and you can supplement with it. Good levels of vitamin D are essential for bone health and healing, as well as great for immune health.

2. Physiotherapy and Osteopathy

If you have a bone fracture, you will almost certainly benefit from physiotherapy. A good physio will help advise you what you can and cannot do, and so helping to ensure you do not do any further damage. Osteopaths will often treat the area too. They might even use electrotherapy, such as ultrasound (low intensity pulsed ultrasound has been shown to speed up bone healing). The other benefit of physiotherapy and osteopathy is to help prevent joint stiffness post-fracture. This is a big issue and very common.

3. Apply gentle stress or weight through the bone

Bone is laid down along lines of force or stress. If you put gentle stress or gentle force through a bone, it can help it to heal. We’re not saying go and walk 2km on a fresh ankle fracture. They need rest in the early days, and they need protection (and sometimes immobilization). However, when you can add some gentle weight-bearing to a fractured bone, it is often beneficial. A good example is looking at the traditional use of a cast over a fractured ankle, and immobilization using crutches. Now, a walking boot may be used instead to put some pressure through the lower leg.

4. Follow medical advice

This may sound pretty obvious, but do follow advice from a medical practitioner such as your GP, a physiotherapist or osteopath. They’ll advise you how much you can do, cannot do, exercises to perform, and advice on any pain relief medication to help reduce pain and inflammation. Following the advice of a professional who has seen it before will help you to avoid the pitfalls.

5. Exercises

There is no doubt that doing exercises can help fractures. Firstly, they’ll help stop the joint getting stiff. Secondly, they’ll help put gentle and positive stress forces through the fractured bone. Thirdly, doing exercises will often help reduce pain and improve recovery time.

Finally, it’s likely your body will also require rest. Let your body heal. Give it time to heal, and don’t push too hard. Listen to your body and go at the pace that feels right for you.

In conclusion, the best ways to help a fracture heal include good nutrition, weight-bearing, physiotherapy/osteopathy, exercises, and giving it rest and time to heal.

If you have recently had a fracture and need support, please don’t hesitate to call our fantastic team at Surrey Physio. Alternatively, email us. Thank you to @rehabmypatient – the best exercise prescription software out there. Our contact number is 02086856930 or book online using the link at the top of the page.