A little less than three months ago I suffered an injury that temporarily stopped my training. I was preparing to do my first season of steeplechase, but I had the bad luck of tiring my legs in a jump and falling to the ground supporting my hand. A fall from just over 60 centimeters high.
I felt very well how my wrist was broken and, subsequently, the radio came out of its place. It's a horrifying experience, so much so that I didn't even want to look. The result was a fracture of the wrist and radius, better known as a Colles fracture.
Luckily, I had a clean cut that made it easy to fit the bone perfectly into place. I did not need surgery, although they gave me the opportunity to do so, and I went home with my arm in a cast up to the armpit. A grace that happened to me in the middle of August.
Today I want to tell you about all the sensations that you are going to experience in the healing process (as long as you did not need surgery), my advice to deal with it in the best way and the recovery that you must carry out.
What is Colles' fracture?
A Colles' fracture occurs when the radius bone breaks in the area closest to the hand (distal radius). It is easily recognized by the visible deformity in the wrist, as the radius is displaced, creating a step-like shape. It doesn't necessarily have to be a complete break, but it is very important that the orthopedic surgeon properly realign the bones to avoid surgery.
The name of this fracture comes from Abraham Colles , an Irish surgeon who in 1814 described this break to easily identify it on x-rays.
In my case, they placed the radius to then inject me. If you've been through this, you'll agree that it's one of the most shocking experiences, but the heat given off by the fresh cast gives you glory after the pain.
My tear was so clean and well placed that within a month the cast was removed. I already said, I was lucky for being young, athletic, taking care of my diet and doing everything on my part so that the recovery was fast. In older, sedentary people or with a slightly more complicated fracture, the cast can last up to eight weeks.
What to expect during the time you are in a cast?
The first week is horrible, hellish, apocalyptic, horrific, and all the bad terms you can think of. As soon as the effect of the local anesthetic wears off, you will feel the sharpest and most excruciating pain you have ever experienced in your life (except if you have been given birth or been shot).
Your fingers will be so swollen you'll think you have a circulation problem. Don't worry, if they're not purple or black, there's nothing to fear. I was worried too and went to the ER three times in less than 48 hours, but you have to understand that swelling is a good sign of recovery . When you break a bone, the area is full of fragments and debris that the body needs to clear, and that's why the fluid buildup causes such impressive swelling.
I know you're going to feel like the cast is too tight and it might be bad for you to feel like your arm is going to explode, but that's the process. The less the bone moves, the better for callus formation.
You are going to have to "love" that pain and learn to live with it until it stops over time. After the first 7 days, you will notice that the pain disappears and the inflammation goes down very slowly. It is important that you keep your fingers up and try to move them to activate circulation.
For the first two weeks, I slept in a sling and placed a pillow between my chest and arm to elevate my hand. I even remember sleeping almost sitting up because the pain was unbearable lying down. Don't despair, everything will get better as the days go by.
Can you keep training?
I am a very active person, I trained intensely for 5-6 days and my rest days were active (I walked, attended yoga, Pilates...). Having a serious injury made me radically stop my routine. In the first week I was unable to feel like doing anything, I listened to my body and I knew it was time to rest until I found my strength.
During those seven days, I only went out for walks with friends to clear my head and keep my circulation going. It helped a lot to ease the intense pain and reduce the swelling. I also used those days to sleep—and sleep a lot. Rest is crucial for recovering from the injury as quickly as possible.
Once the first week was over, I felt up to going for walks about four times a week. Moderate walks. The cast is heavy, your body can't do too much, and everything you do should be to make you feel better. Don't overexert yourself, but don't stay in bed or on the sofa either. You have three perfectly functional limbs, so don't play the victim . I asked at all times not to be helped with dressing, eating, or showering. You are a capable person, and you need to be aware of that.
As the days and weeks go by, you can start adding exercises for the abs, buttocks, and legs. You can even work with your uninjured arm. It is said that the body tries to balance imbalances, so you can help not lose too much muscle mass.
I got fed up with doing squats (of all kinds), sit-ups, one-arm kettlebell swings, bicep curls (with the good arm), I walked an incline, did an elliptical…
I strongly advise you not to give up physical activity . You need to be mentally strong, and being active will help you in this process. Plus, you'll be glad you didn't lose your fitness completely.
You have to change certain habits
Do you know what one of the key elements of recovery is? Your diet. Yes, not only do you have to take much better care of it, but you should also increase your calorie intake by up to 30%.
The healing process is very energy-intensive, so your body will need all the good quality nutrients it can get. Increase your intake of protein and healthy fats, reduce your consumption of ultra-processed foods, and eliminate alcohol.
I recommend that you take magnesium and vitamin C to help with your recovery.
What will happen when the cast is removed?
The plaster is removed with an electric saw that does not cut the skin, so you have nothing to fear. I will not deceive you, you will feel pain. You have spent more than a month with your arm not moving and possibly with your hand bent out.
At this point, your arm will look very strange. It will be misshapen, hairy , and bruised. If you're squeamish, don't look and ask them to wash it before they put on the splint (or rigid wrist brace). They'll have to reposition your hand, so take a deep breath and be brave. Once the wrist brace is on, they'll send you home, and you'll be there for another four weeks.
The elbow is going to be hard for you to move, but don't be in a hurry. In little more than a week you will recover the total mobility of the joint. The first day I could hardly lower it, and in 48 hours I already had a range of motion of 85%.
My advice is that after the first week with the splint, go to a sports physiotherapist. It is very important that you start recovery as soon as possible. Do not fear for your bone, because if you follow the recommendations of a professional, you will be stimulating recovery and there will be no risk of anything negative happening.
It will give you instructions on movements that you can carry out at home, it will advise you on the application of cold and some cream and, above all, it will take away your fear of not separating from your wristband.
Once the traumatologist gives you the go-ahead for you to resume your normal life, your physiotherapist will advise you on new exercises to start strengthening the forearm and hand muscles. I, after a month and a half, did my first push-ups. And today, almost three months after my fracture, I do functional training, doing burpees and adapting the exercises until I have enough strength in my arm.
The desire to recover will be the ones that help you achieve it as soon as possible. If you just complain and don't do your part, you can lose full range of motion or continue to have discomfort for several months.
Obviously, I don't have the strength to do a biceps curl with 5 kilos, but I'm not in a rush either. I am very happy with the evolution, but the body needs time to fully recover. And it is said that until one year is over, the bone is not the same as before.
Tips I wish I had known
- Do not scratch yourself inside the cast. The itching is momentary, but if you make a wound it can become infected.
- clean your fingers with a wipe and disinfectant. Even if you're not touching anything with the hand on your cast arm, the buildup of dead skin and sweat can make you smell bad.
- moisturizes the hand with cream or oil.
- When you feel a little better with the cast, start to get bottles, glasses or a bag with some weight to stimulate the creation of bone. Even make small movements (smooth and within what the cast allows).
- take citrate Magnesium.
- If you injure yourself dominant arm, enjoy learning to live with the other hand. I had to learn to eat, brush my teeth, button my pants, write on my mobile... The brain is stimulated and you can gain abilities that you were unaware of.