Broken collarbone lay-off, best way to keep fit

[craig1985]

So yesterday I broke my collarbone for the first time, and I have at least four weeks off work, so what is the best way to stay fit and active in this period, seeing as though I will have heaps of spare time.

 

[CoachFergie]

So yesterday I broke my collarbone for the first time, and I have at least four weeks off work, so what is the best way to stay fit and active in this period, seeing as though I will have heaps of spare time.

Ouch, had one rider do that 3 weeks out from Track Nationals. It was worth her getting pinned and was able to ride and medal.

Two options. Anna Meares used a windtrainer and what looked like one of those portable coat racks to sit upright on after her bad Keirin crash in 2008. Josh Atkins who rides on Livestrong broke his collarbone in January and used a strap attached to the top of a door that supported the weight of the affected side till he was able to start putting load on the bars.

 

[usedtobefast]

i was on a stationary trainer in a week after a pretty severe crash, in a race.
it can be done. i was kind of angry about the crash, and motivated to get back
up asap.

 

[brianf7]

In a word wind trainer even if you have to set it up outside in the wind to make it feel real..
now if you ask Steurt O'Grady he will tell you he was back racing after 10 days.

Good luck get well soon.

At all cost dont give up cycling stick at it whatever happens. its all part of learning and it will make you a better rider in the end. You learn how to dodge them accidents after a few crashes.

 

[BrindSurch]

I would say looking at the pro recovery times is kinda no reverent as they will have extreme operations as it there life/job to race. Those operations may be great for 5-10 years but after they are likely to have issues their whole lives/be re operated on

 

[craig1985]

Where my injury is that it is an unusual one one, as the fracture is right at the end of my collarbone, and near my a/c joint in my shoulder.

 

[on3m@n@rmy]

Good luck on your recovery.

 

[flyor64]

One thing to ponder is that since you don't race for a living you may want to consider taking your recovery a bit slower at the beginning and following the advice of the orthopedic surgeon (especially if they specialize in sports injuries) and/or physio.

Regardless I wish you a well and speedy permanent recovery.

 

[JA.Tri]

Where my injury is that it is an unusual one one, as the fracture is right at the end of my collarbone, and near my a/c joint in my shoulder.

Had a similar break (just before Christmas). Drs suggested letting it heal (rather than pin) as it heals very well usually.

Walking and stretching with increasing mobilization of shoulder is a useful adjunct to any riding.

 

[craig1985]

When at the earliest I can get on the wind trainer?

 

[durianrider]

Hey bro, have a break! (no pun intended).

How did you crash? Tired from overworking/training/undersleeping etc?

Have a breather. Your body will come back stronger 100%. Ive seen riders take a whole year off and then come back next year and dominate. Ive seen riders take 10 years off and come back strong in just a year of racing.

Sleep in. Put on some pounds (bloody hard if you eat high carb, low fat vegan though!). Relax and focus on later on in the year.

 

[fatandfast]

go down to the bike shop and get the widest seat you can. When you are spinning you are totally upright and it kind of jamms the seat in your bumm Don't know how it works for you but the cheapest seats we have are at Target, Kmart or Walmart. You need a wide saddle to try and do any windtrainer riding. Reason is that when your arm is in the immobilizer you cant put ANY weight on it..zero. During the first 3 weeks if you do it may re-break before it fuses fully. Also be careful about doing lots of full sit up stuff, sleep on an angle, with yourself propped up a bit.

* most important thing about broken collar bones!!! If you need to go to the bathroom go often and early. Don't wear a belt no matter what. No Levi 501's with button fly. no button fly anything. When you need to go your brain forgets that one of your hands is useless and then getting your pants down is an emergency. Just walk around with no pants if you can. Just kidding.

One of the worst ones is when you are totally calm, reading or watching TV. You go to reach for the remote, or the doorbell rings. Just the little body contraction will make this lightning bolt of pain shoot thru your body. For such a tiny, useless bone this thing is a real pain.in every way. Don't worry in 6 weeks you are good as new.In 12 the area were the bone fuses is stronger than original with all the build up where the break was. If they offer to pin it let them. 4 or 8 little pimple looking scars and it makes the recovery better. When I had a double I had this steel rod below my neck looked very formula one.Only lasted for 4 weeks

 

[craig1985]

Hey bro, have a break! (no pun intended).

How did you crash? Tired from overworking/training/undersleeping etc?

Have a breather. Your body will come back stronger 100%. Ive seen riders take a whole year off and then come back next year and dominate. Ive seen riders take 10 years off and come back strong in just a year of racing.

Sleep in. Put on some pounds (bloody hard if you eat high carb, low fat vegan though!). Relax and focus on later on in the year.

I was out riding with my flatmate, and we weren't that far away from home but had to change lanes so we could make a right hand turn, and my mate looked to see if the coast was clear, which it was, so we started to move across, and then he checked to see if was ok, and now it wasn't, so he called out, but I couldn't get out of the way in time, and well, we collided, as his pedal went through my front wheel. I came off worse though, and we were doing about 30km/h. The funny thing is that I bombed down a hill at 75km/h earlier in the ride, and nothing happened.

As for the bike (the most important bit I know)? My front wheel needs to be rebuilt, and my bar tape needs to be replaced. I do have no excuse not to watch the Giro now

 

[durianrider]

Well it could have been worse for sure. Worst crashes Ive had were both under 10km an hour.

Youll be right. Get them early nights for sure. Tape stuff and watch it in the morning. Having an injury is VERY stressful on the body and getting the early nights is KEY in quick recovery.

Ive been in bed by 8pm most nights in the last few months. Riding the strongest of my life based on my watts per kg up timed climbs.

Early nights are free too.

 

[craig1985]

You'll be pleased to know Harley that I'm eating more fruit as a result of my lay-off. Yesterday consisted of half a pineapple for lunch.

 

[Spare Tyre]

How're you managing with sleep, Craig?

 

[craig1985]

How're you managing with sleep, Craig?

Just fine, although it takes some getting used to sleeping on my back as I usually sleep on my side.

 

[craig1985]

So far my collarbone is getting better, and I've had my arm out of my sling since Saturday and I'm not doing 45min on the wind trainer. The only problem is that my left arm is a lot weaker then my right arm, especially when I straighten my arm out and lift it upwards.

 

[STODRR]

So far my collarbone is getting better, and I've had my arm out of my sling since Saturday and I'm not doing 45min on the wind trainer. The only problem is that my left arm is a lot weaker then my right arm, especially when I straighten my arm out and lift it upwards.

Just like when you take a break from training the strength will come back fast. Just don't rush it. If you are like me, where I noticed it the most was on long rides, it would get tired and ach. I hated that it made it just one more thing to mentaly get over on a long ride.

 

[El Oso]

Where my injury is that it is an unusual one one, as the fracture is right at the end of my collarbone, and near my a/c joint in my shoulder.

I just got the same break this weekend. Trying to regroup in a race and I hit a decreasing radius turn too hot and went into the dirt on the side of the road. Luckily I landed in dirt so no roadrash. I'm thinking of waiting about 10 days til I try the trainer. I guess this is one way to force me to rest fo the mid season burnout.

 

[craig1985]

I just got the same break this weekend. Trying to regroup in a race and I hit a decreasing radius turn too hot and went into the dirt on the side of the road. Luckily I landed in dirt so no roadrash. I'm thinking of waiting about 10 days til I try the trainer. I guess this is one way to force me to rest fo the mid season burnout.

How was the bike? Oh and get better bro.

Mine hasn't healed and has got worse, and I've been sent to a specialist to determine whether or not I need a pin put in.

 

[El Oso]

How was the bike? Oh and get better bro.

Mine hasn't healed and has got worse, and I've been sent to a specialist to determine whether or not I need a pin put in.

Actually there wasn't much damage to the bike at all; just one of the shifters was knocked out of place which is to be expected. The worst dame to equipment was the top layer of one of my speedplay cleats was ripped off. The retention devise is actually still clipped in to the pedal.

 

[usedtobefast]

How was the bike? Oh and get better bro.

Mine hasn't healed and has got worse, and I've been sent to a specialist to determine whether or not I need a pin put in.

ouch, good luck with that. sorry about the complication.