I broke my foot last weekend. It's a sad story, with the basis of it all being the loss of our precious family dog. He was struck by a potato truck. In the process of me helping to calm, comfort, and carry him to the truck to rush him to the vet, my foot went into a divot. As I turned, my foot snapped, and I fell to the ground. Result: Not only a heart-breaking event but bone-breaking as well. A full fracture of metatarsal 5, ankle bone avulsion, and torn ligaments. The orthopedic doctor's updated protocol: No weight-bearing for a minimum of 4 weeks, and full recovery projected at 6-12 weeks. NOT happy news for someone whose job includes therapeutic bodywork & teaching yoga.
What to do? Here is my plan of execution for a speedy, complete healing:
The basics: The smart practice of RICE: Rest, ice, compression, and elevation. I continue to do these four steps daily. Compression, I only do at night to secure the movement of my foot when I am sleeping (I move around a lot in my sleep). I use a mild compression sock for stabilizing my injured foot.
Topically: I faithfully apply these essential oils (in a blend): Turmeric, lavender, arnica, peppermint, and frankincense. The anti-inflammatory properties of these botanicals work wonders. I apply this treatment in the AM & PM. Note: Comfrey and mullein are also excellent herbal oils for bone restoration. However, I did not have any on hand when making my blend. Christopher's Tissue & Bone Massage Oil is fantastic! I ordered some of this soon after the injury. It is a thick, herbal oil. You can find it here: https://amzn.to/2Navqnm
Supplements: I am consuming fermented turmeric (to ease inflammation), probiotics (to keep my immunity strong), vitamin D (for added bone support), and collagen powder (for joint & tissue repair). I add the collagen to my organic coffee in the AM, and then add a scoop in my smoothie mid-afternoon. Finally, I am taking New Chapter's Bone Strength Take Care supplement, which contains calcium, magnesium, and much more bone fortifying properties! You can find it here: https://bit.ly/2P29FaF
Foot Soak: I soak my feet at night with herbal Epsom salts. The magnesium in the blend helps to relax my ligaments. I sometimes get charlie horses in the night, and soaking my feet/lower legs helps to prevent my calf muscles from seizing up. Here are a few I like: White Egret Epsom Salt Lavender https://bit.ly/2BPIcRv and Zum Tub Bath Salts (Mint) https://bit.ly/2Nn6Eis
Diet: As mentioned, I am consuming high antioxidant smoothies daily + collagen, as well as lots of greens for vitamin K benefit ( Kale, Spinach, Collards, Broccoli, Brussels sprouts), and of course plenty of fluids to help flush out lactic acid. This includes water, herbal teas, and bone broth. Try Ancient Medicine's Bone Broth Collagen https://bit.ly/32qBEo7 or NeoCells' Super Collagen https://bit.ly/2BmvGc5
My saving grace: I have dense bones. I can attribute this mainly to my nourishment and exercise routine. Yoga, High-Intensity Intervals, and weight-bearing activities such as hiking, walking, and use of free weights all help to keep my bones strong. Remember that, my friends- exercise is MORE than just for losing or maintaining your weight and waistline.
Please, share your thoughts/comments below on your ideas, experiences, and tips to add to bone health & healing!