How I Use My Tibial Plateau Fracture Tibial Plateau Fracture Orthobullets
Phase one welcome to this video on healing and Rehabbing or tibial plateau fracture so what I'm gonna do in phase one is talk about the non-weight-bearing phase and what I did in that I'm going to talk about the foods that I ate the things that I didn't do the supplements that I took And I'm also gonna speak about the mental game and the emotional game so first of just a little bit of background like on my specific injury and and like What my break was about? is I The the surgeons basically split so half of them said she needs an operation other half says she doesn't So they were literally spit down the middle no one could decide so they said you know what it's down to you like you you get to the side and They kind of said to me look based on what you do Like you're in the health and fitness industry like base. You know you're gonna look after that you already have it well They're like we're happy for you to make that decision rather than it being down to them so anyway by opted to Not have surgery, so I opted for a natural heal should we say yes, and that's really? But that meant I couldn't wait there for 10 weeks zero weight-bearing so If you've had an operation or your weight-bearing phase will actually be probably shorter So you will be able to bear weight probably I don't know but listen to your consultant before that because my stay but my fracture was unstable It was super fucking important that I didn't put any weight on it So Yeah, so again like as I said in the other video make sure you are following what your Consultant says like please for the love of God like if they say don't their weight on it Please don't fucking they got even more like seriously like they are on your side. They're on your team and If they say they put weight on it, please they put weight on it. He's over around anyway what I did do in phase one was I got my diet on point so what I mean by this is I ate wholesome fresh food like I had my Protein so you're talking salmon and chicken eggs if you're vegetarian a vegan make sure that you know You you know you know you doing with that? You know I was eating wholesome carbohydrates rice and potatoes I don't actually have gluten, but you know each thrown Eating lots of vegetables and fruits.
Are You Still Wasting Money On Tibial Plateau Fracture? Tibial Plateau Fracture Recovery Blog
You know you know I mean white wholesome fresh foods I wasn't eating shit guys basically like don't don't become your own worst enemy. I think during this like this is a healing healing healing process and like Your bodies on your site like it wants to heal so those foods that you're eating Become that healing bone, you know it's going to become part of you so making sure you've got your diet on point It's super super important The next thing also I took bitman deep so for this don't go to your kind of like dojo health foods Make sure you get like a good quality Good quality, you can get these ones at the moment Well now they're like squeezy Squeeze are they kind of squeeze them into your mouth.
It's like liquid form and you want to get like a high I don't know what the name of it is but I was the first in the shop where it's basically a high percentage It's a high dose of it MIDI because you're gonna get ones which is so so low that I'm Really going to do anything so making sure you getting a good quality vitamin D inside you and I'm following those instructions on the packet and the other thing that I wanted to talk about Another thing I wanted talk about in phase one was Around the mental game like the emotional game now some of you guys are gonna probably switch the video off when I stop talking about This, but that's cool But there's some of you guys like Allow yourself to fully feel all this and I don't just mean physically I mean like seriously like you've had a bad injury and There's gonna be a part of you, that's really gonna start kind of like feeling pretty shitty about it, and that's okay That's okay to feel like if you want to cry cry like let it all out. I don't know if you Person e-journal I'm a big fan of journaling I've done it for years and years and years, but I was getting through journals like there was no worry I think I was writing all of these things this stuff down like how I was feeling I was thinking like you Know so bear in mind I run an online help and fitness business obviously. This is good. I was bit like I'm Stupid it's a good broken leg sort of thing so you know get out How you're feeling you know don't allow those feelings and those emotions to get trapped inside of you And I'm not gonna go into too much detail about this But you know your thoughts and your emotions that inner environment that you're creating like it's gonna. Have a massive impact massive impact on on your recovery and I remember the first thing that I said to my physio when I met him and I always it being fairly bit of a dark time at that point Be he said to me hey do something and I was like yep. I'm gonna make a full recovery I believe I'm gonna make a full recovery And he was like that's the attitude to have like stick with that keep on with that and it's gonna take you four so You know get out how you're feeling and it's okay to feel a bit shit. You know, but also what I wanted to mention Was around Beginning to start to think about your body a little bit differently like putting any all about your doing this But like you really start to appreciate like actually How amazing your body is like you're not gonna do that much for the first like however many weeks, and your body is just gonna begin to heal that in Like you haven't really got to do jack shit It's just gonna do it like that is something to be super super grateful for you know and I always said thinking like You know some people have got it so much worse some people went into that hospital And they didn't come out walking and they will never walk again You know and I know that soon as a competitor like you gotta be grateful But you know it really does help lift you up, and you really realize like wow do you know what actually you know? I'm really grateful for the health that I do have the mobility that I do have them and the stuff that I can do So that was another thing that kind of like helped me kind of Come through that time and also like I Had a lot of experiences in those first ten weeks that a lot of stuff kind of happened and shifted for me That I got to kind of reflect on in those times that After I started getting better and I implemented them like things really started to take off so I also believe that things happen for a reason and You know is a big time for reflection so yeah? that's what I'm gonna share on that now the last thing that I wanted to speak about in the phase one which was around the Exercises that I did do now bear in mind I ran these past my physio my consultant please please please like listen to their voice over and above like they the guys know what they're doing and The one thing that I did do was make sure that I was activating my quotes So there's a there's a muscle I'll show you guys in a sec But there's a muscle and like inside of you've got four quad muscles and your VMO your vastus medialis I know the names but terrible pronouncing So it's if the muscle on the inside of your knee basically all of your quads And it's really important for need health and knee strength And what can happen especially around knee injuries is that if and if you if you broken your tibia up by your knee which I? Did it was in a really fucking awkward place where I broke it? I think the word words at my physio The what can happen is that your your leg basically like can Look get locked and you get quad inhibition which basically means you can't extend your knee property in your leg properly now that can can lead to all sorts of problems later on because Like I don't know sure how interesting like you guys are But I think just to give a bit of background as to how important.
How To Become An Expert At Tibial Plateau Fracture Tibial Plateau Fracture Symptoms
This is like your VMO muscle. Will only will only and Contract and fire up on the last kind of I think it's 15 degrees and like 15 to 20 degrees Of your knee bend, but also in the in the last kind of like you know Five five to ten percent or something like that so think about it. If your knee is not extending properly and doing that Then that's going to lead to kind of like you know we say you're on so I'm gonna demonstrate now like what I did And I ran this part of our consultants, and they said yet you can do this you're allowed to do this brain So how do I do this? Okay I only discovered literally I've had this camera for I'm not joking like three years, and I only discovered that I could do that It was about six weeks ago. No even that anyway It's like What I was doing so I was in this position for basically ten weeks. I hadn't moved But what I was doing is how you do, this is basically have your legs like this and you just do that then You see that as I'm doing that I was just just extending and Making them work basically, and it was it was pushing basically like pushing on me into into the bottom of the The mat or the bed or wherever you're at and will find and flex your toe as well So make sure your toe is like that It's up like that. That's just gonna help it a little bit more And I was just doing that and I did I started doing that I'm gonna put it back now.
I started doing that whoops probably Within the first seven to ten days and by the way I did get permission I got permission to do that But it was really important to get those muscles like working and so they don't basically completely go to sleep so yeah, that was my phase one so I was 10 weeks in phase 1 I Started doing a little bit of other things towards the end, but that was basically it's a comment down below like How you're getting on with it like? What you're doing has your agile? Rehab going like any questions. You've got on that wall so like popping down below too, so let's meet you guys soon.