Proximal Humerus Fracture

Explanation of Diagnosis

A proximal humerus fracture means a break in the upper part of the arm bone near the shoulder. This injury often happens from a fall onto the shoulder or an outstretched hand, and it may be more painful and stiff than it looks at first. Common symptoms include shoulder pain, swelling, bruising, limited range of motion, and trouble reaching or lifting with that arm. Treatment is usually aimed at protecting the fracture while controlling pain and gradually restoring shoulder motion and strength.

Specific Work Modifications

• Keep the injured arm supported on a pillow or armrest when sitting, especially during the first few weeks.
• Avoid lifting, carrying, or pushing anything with the affected arm, particularly away from your body or overhead.
• Use a sling or brace as instructed, and keep your shoulder relaxed rather than shrugging.
• Set your work area so the keyboard, mouse, phone, and documents are close to your body and at comfortable heights.
• Take short, frequent movement breaks (for example, moving your elbow and wrist) instead of long static holds.
• If possible, switch to easier tasks temporarily, such as light computer work, organizing at waist height, or phone use with the other hand.

Specific Activity Modifications

• Avoid reaching overhead, doing behind-the-back movements, and heavy throwing, at least until your clinician clears you.
• Do not lift with the affected arm (including groceries, laundry baskets, or lifting a child) during the early healing phase.
• Skip or modify activities that require sudden arm swings such as racquet sports, basketball, swimming, and gym dumbbell pressing.
• Choose low-risk activities like gentle walking and stationary cardio that do not pull on the shoulder.
• For household chores, use your good arm to lead and keep objects close to your body; avoid twisting while carrying.
• Do not attempt to “test” the fracture strength by pushing through pain, especially when moving into painful ranges.

Recommended Supplements

• Vitamin D3 1000 to 2000 IU daily (many adults need it for bone health; confirm with your clinician if you have kidney disease or high calcium levels).
• Calcium 1000 to 1200 mg per day total from food plus supplements (supports bone; aim to meet most needs through diet).
• Omega-3 (fish oil) 1000 mg per day (may help support a balanced anti-inflammatory response in recovery).

Recommended Nutrition and Hydration

Diet Recommendations

• Prioritize protein at each meal (for many people, this means including a protein source like eggs, poultry, fish, beans, Greek yogurt, or tofu).
• Include calcium-rich foods such as milk or yogurt, fortified alternatives, leafy greens, and small fish with bones when appropriate.
• Eat a variety of fruits and vegetables for vitamin C and antioxidants that support tissue repair.
• Choose whole grains and healthy fats, and limit alcohol, since excessive alcohol can interfere with healing.
• Aim for steady intake rather than skipping meals, especially in the first few weeks.

Hydration Tips

• Drink enough fluids to keep your urine pale yellow, particularly if you are using pain medication that may cause constipation.
• Have water with snacks and meals, and increase fluids if you notice dizziness or dry mouth.

Home Exercise Prescription

Do these exercises 1 to 2 times per day as tolerated, focusing on gentle motion within a comfortable range.

1. Hand and wrist motion: Move your wrist gently up and down and side to side, and open and close your hand, for 20 to 30 repetitions.
2. Elbow bends: With your arm supported on a pillow, bend and straighten your elbow through a pain-free range for 10 to 15 repetitions.
3. Pendulum swings: Lean forward with the other hand supported, let the injured arm hang, then make small front-to-back and side-to-side circles for 30 to 60 seconds each direction.
4. Shoulder blade retraction: While seated, gently squeeze your shoulder blades down and back (no shrugging) for 5 second holds, 10 repetitions.
5. Assisted shoulder range of motion (very gentle): Using a stick or your good arm to assist, lift the injured arm forward only to the point of mild discomfort for 8 to 12 repetitions.

Stop any exercise and contact your clinician promptly if you have sharp worsening pain, new numbness/tingling, or increasing swelling.

Helpful Books

• "The Shoulder Pain Plan" written by Bill Knowles
• "Injury Recovery: The Proven 3-Phase Approach" written by Dr. Craig Liebenson
• "Back in Motion: A Guide to Getting Yourself Back After Injury" written by Dr. Stuart McGill
• "Heal Your Pain: An Evidence-Based Guide to Becoming Pain-Free" written by David Schechter, with information based on mainstream pain science