Fragility Fracture

Explanation of Diagnosis

A fragility fracture is a broken bone that happens from a low-energy event, such as a minor fall from standing height, a misstep, or sometimes even from normal movement. It often involves weaker bone, commonly related to low bone density (osteoporosis) or other bone health issues. Depending on the location, symptoms can include sudden pain, swelling or bruising, trouble bearing weight or using the limb, and pain that worsens with movement. Many people also notice stiffness and reduced function while the fracture heals.

Specific Work Modifications

• Avoid ladder use, step stools, and working off uneven surfaces; use stable, well-lit areas only.
• Limit lifting, carrying, and repetitive bending or twisting; ask for help with heavy items.
• Keep frequently used items at about waist height to reduce reaching and awkward posture.
• Take short movement breaks every 30 to 60 minutes to prevent stiffness, if allowed by your clinician.
• Use a chair with good back support and armrests; keep your workstation at a comfortable height.
• Wear supportive, non-slip footwear and consider an assistive device if you have one prescribed.

Specific Activity Modifications

• Avoid impact activities such as running, jumping, and high-intensity interval training until cleared.
• Skip sports or hobbies that involve sudden direction changes, falls, or contact until your recovery plan allows it.
• Reduce or temporarily stop activities that require deep bending, heavy straining, or twisting of the trunk.
• Choose low-impact options like gentle walking on flat, even ground when permitted.
• Avoid lifting weights or resistance training that causes pain at the fracture site; keep loads light.
• Use extra caution outdoors and on stairs; take slower steps and use railings or supports.

Recommended Supplements

• Calcium (often 500 to 600 mg once or twice daily, depending on your total diet) may help support bone mineral needs.
• Vitamin D3 (often 800 to 1,000 IU daily) may improve calcium absorption and support bone health.
• Protein (aiming to meet daily needs; a supplement like whey or plant protein powder may help if you cannot eat enough) supports tissue repair and muscle strength.

Recommended Nutrition and Hydration

Diet Recommendations

• Prioritize calcium-rich foods such as dairy, fortified milk alternatives, tofu set with calcium, leafy greens, and canned fish with bones.
• Get enough protein each day from lean meats, eggs, beans, lentils, Greek yogurt, nuts, and seeds to support healing.
• Include a variety of fruits and vegetables for vitamins, minerals, and natural antioxidants.
• Limit alcohol, and avoid crash dieting or very low-calorie intake during recovery.

Hydration Tips

• Drink water regularly throughout the day, especially if you are more sedentary or using medications that may cause dry mouth.
• If you’re not eating well, consider fluids with calories and protein value (for example, milk or yogurt drinks) rather than only water.

Home Exercise Prescription

Perform these exercises once daily to twice daily as tolerated, focusing on gentle movement and comfort.

1. Diaphragmatic breathing: sit or lie comfortably, inhale slowly through your nose, exhale gently, and repeat for 10 breaths.
2. Ankle pumps: while seated, move your ankles up and down through a comfortable range for 20 repetitions each session.
3. Seated posture resets: sit tall, gently squeeze shoulder blades down and back, then relax for 5 to 10 slow repetitions.
4. Gentle marching in place (supported): hold a counter or chair back, lift one knee a few inches, lower slowly, and repeat 10 to 15 reps per side.
5. Supported range-of-motion for nearby joints: move the joints around the fracture that you are comfortable using (for example, elbow, wrist, or hip) for 30 to 60 seconds total, stopping before pain spikes.

Stop and contact your clinician if symptoms sharply worsen, pain becomes severe, or you notice new numbness, weakness, or major swelling.

Helpful Books

• "Explain Pain" written by David Butler and Lorimer Moseley
• "Move Your DNA" written by Katy Bowman
• "The First 20 Minutes" written by Gretchen Reynolds