Clavicle Fracture

Explanation of Diagnosis

A clavicle fracture is a break in the collarbone, the bone that connects your shoulder to your chest. It often happens from a fall onto the shoulder, a direct hit (such as in sports or accidents), or sometimes from an injury that pulls on the arm hard. Common symptoms include pain at the fracture site, swelling, bruising, difficulty lifting the arm, and a visibly tender or “crooked” area near the collarbone. Some people also notice tingling or weakness, which should be assessed promptly.

Specific Work Modifications

• Avoid lifting, carrying, or reaching overhead with the injured side.
• Keep frequently used items at about waist to chest height to reduce reaching.
• Use a sling or immobilizer as directed, especially during the first days to weeks after injury.
• Switch to lighter tasks, shorter shifts, or more frequent breaks to prevent pain from building up.
• If you work at a desk, position your chair and keyboard so your forearms can rest and your arm is supported.
• Do not push, pull, or carry with the injured arm; use the other side when possible for temporary workarounds.

Specific Activity Modifications

• Pause contact sports, drills, and activities with collision risk until cleared by your clinician.
• Avoid heavy pushing and pulling (including weighted rows, bench pressing, and resistance band work) early on.
• Do not throw, spike, or perform repetitive overhead arm motions.
• Avoid swimming strokes that use significant shoulder motion (especially freestyle/breaststroke arm pulls) unless your clinician approves.
• Choose low-impact activities like gentle walking or stationary bike if they do not increase collarbone pain.
• If a hobby involves tools, lifting, climbing, or overhead work, scale it back and use two-handed, supported approaches only with comfort and clearance.

Recommended Supplements

• Calcium 500 to 600 mg once or twice daily with food if your diet is low in calcium, to support bone mineral needs.
• Vitamin D3 1,000 to 2,000 IU daily, often helpful for calcium absorption and bone health (especially if you have limited sun exposure).
• Omega-3 fatty acids (fish oil) 1 to 2 grams daily with food may help support overall inflammation balance during recovery.
• Protein supplement (whey or plant protein) 20 to 30 grams per serving as needed to reach daily protein goals when food intake is difficult.

Recommended Nutrition and Hydration

Diet Recommendations

• Aim for adequate protein each day (for many people this is roughly 20 to 30 grams per meal) to support tissue repair.
• Include calcium-rich foods such as dairy, fortified plant milks, yogurt, leafy greens, or tofu.
• Eat a variety of colorful fruits and vegetables for vitamin C and antioxidant support.
• Limit alcohol and avoid smoking or vaping nicotine, as both can interfere with normal bone healing.

Hydration Tips

• Drink water regularly throughout the day, especially if you are taking less food than usual.
• Keep urine a pale yellow color and be mindful that dehydration can worsen fatigue and muscle tension.
• If you use ice for pain control, still maintain normal fluid intake to avoid over-restricting your daily routine.

Home Exercise Prescription

Perform these gentle movements a few times per day, and stop if they increase pain beyond a mild, temporary discomfort.

1. Elbow, wrist, and hand motion: Gently bend and straighten your elbow, then open and close your hand; do 10 to 15 reps for each.
2. Shoulder blade squeezes: While seated with your arm supported, gently pull your shoulder blades slightly back and down; hold 3 to 5 seconds, do 10 reps.
3. Pendulum swings: Lean forward with your non-injured arm on a table and let the injured arm hang; swing gently forward/back and side/side for 30 to 60 seconds total, 2 to 3 times.
4. Assisted forward reach on a table: With your forearm supported on a table, slide your hand forward only as far as comfort allows; hold 5 seconds, do 8 to 12 reps.
5. Posture breathing: Inhale slowly, drawing your shoulders comfortably back without forcing; exhale fully and relax; do 5 to 8 breaths.
6. Avoid painful resistance and any movement that causes sharp pain, deformity, or a sudden increase in symptoms.

Helpful Books

• "The Sports Medicine Patient Advisor" written by John W. Orchard and colleagues
• "Healing Back Pain and Beyond (for understanding safe movement and pain)" written by John E. Sarno
• "Your Shoulder: The Complete Guide (general shoulder injury understanding and rehab concepts)" written by Marc H. Protzman and colleagues
• "Pain Science and the Body (understanding pain and safe recovery)" written by David Butler and Lorimer Moseley