I think I broke my ankle while out running - Part II

Well, I am back to careful jogging after having cracked the medial malleolus of my right ankle. I am even playing soccer with my son. Here are a couple of photos of my ankles 13 days post injury:

If you look closely, you will see that the ankle bone on the inner side of right ankle is noticeably thicker than the left hand side. This bone was fractured when I went over on the outside of my ankle while running off road (Refer earlier report here and compare photos). Some people think I have the boniest ankles in the business!

What is really important is the fact there has been no muscle wasting, there is no loss of ankle mobility and the ankle reflexes have been restored to pre-injury working order. If the ankle had been immobilised for this period of initial healing, there would have been a period of several weeks rehabilitation to restore normal strength and function.

Now, I am not suggesting for a moment that a person with a fractured ankle forgo with immobilisation and commence exercising, including soccer as part of their rehabilitation. However; I am using my case as an example of how a carefully managed "sports medicine" approach to injury management can bring about wonderful results. The fracture was not unstable and did not directly involve weight-bearing bones.

First of all, I ensured there was minimal swelling despite having to continue walking and jogging for an hour after the injury just to get home. I then determined what I could and could not do without stirring up the injury - how to remain active while the scarring and callousing knitted the damage securely enough to take the strain of this or that activity. I had the injury site massaged daily after about the first 36 hours. I took no pain medication, including anti-inflammatories which might interfere with the healing processes. The closest was some flax oil, bone broth and joint food to assist the joint and bone with healing. Long, hot Epsom Salt baths with a cool bottle of beer on the side were my pain management. I walked daily up and down steep hills for as long as the pain was bearable, steadily increasing the distances as the days passed. I practiced balancing exercises to strengthen the ankle muscles and to retrain the reflexes.

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What kind of joint food preparation should I take following knee surgery?

"Gday Gary, I just watched the video on your website as to which glucosamine supplement to take, but I am still a little confused.
I am 22 and have had a knee reconstruction. I just recently had a meniscus repair operation on the same knee, and was told that my articular cartilage is beginning to wear out.
I was thinking about taking the Balance joint food for athletes supplement, to possible help aid my cartilage in regaining some strength, however I am worried about the low levels of chondroitin present. Is this the supplement I should take , ore one of the other ones? \
I appreciate your help with my situation. "
Garry

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Gary Moller comments:

Garry, I appreciate the situation you are in, having had two major knee ops myself in my 20’ s and facing the prospect of early arthritis. Fortunately, a sensible approach to exercise and the use of good nutrition means the prospect of arthritis seems further away than it was 10 years ago.

I recommend that you use the straight Nutra-Life Joint Food because it is high in Glucosamine which will help cartilage repair. Because you are still young, you do not need huge amounts of Chondroitin which hydrates the cartilage.

You need lots of MSM. MSM is highly beneficial for cartilage repair as well as being surprisingly effective for managing joint inflammation and pain. Kordels MSM provides a pure and cost-effective source of MSM.

The combination of all three nutrients (MSM, Glucosamine and Chondroitin) gives a powerful nutritional effect on that damaged knee joint of yours. I recommend that you commence by taking 6 rounded teaspoons per day of Joint Food and three capsules daily of MSM for the first three months, then lower to the recommended levels on the label thereafter. Boost the dosages of both at any time if there is any joint pain or swelling.

Take extra of both around periods that you know will be throwing extra stress on the joint, such as when doing competitive sport or a long hike with a back pack. I would commence these two days before the anticipated stress and strain and continue the regime for about three days afterwards to aid a full recovery.

While Nutra-Life Joint Food contains generous amounts of vitamin C, a total of 2,000mg per day or more may assist joint health.

If your knee flares up or hurts for any reason, then take extra MSM (up to 4 capsules per day) for 3-4 days along with extra Joint Food (six teaspoons per day). By having the MSM separate you can better use it for managing any episodes of joint pain and inflammation.

Always take these nutritional supplements with food, spread them over the day and never use as a substitute for quality food.

Here are the links to the products. Delivery is usually within a week to Australia.
Kordel's MSM

Nutra-Life Joint Food

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Which Joint food formulation is the best one for you?

In this video, I explain the differences between the three commonly available glucosamine and chondroiting joint food powder formulations.

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Don't sit up straight - its bad for your back

"It seems that sitting up straight, something many of us are taught from a very early age, is not good for your back, say researchers from Scotland and Canada. They found that sitting up straight strains your back unnecessarily. Ideally, you should lean slightly back, at an angle of about 135 degrees, they say".
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Gary Moller Comments:
The spine is made up of a complex series of muscles, ligaments, bones and fibrous joints. The joints have a poor blood supply. The joints rely on movement to squeeze nutrient-rich fluid into the tissues while removing the metabolic toxins. Lack of movement causes pain and stiffness by a buildup of toxins that swell the intervertebral disc. Without movement, the joints gradually degrade, stiffen and weaken over time and may open the way to chronic and sometimes catastrophic back problems. This is why any form of exercise tends to give some relief for back pain sufferers.

Sitting is worst because the protective abdominals relax within seconds of sitting. Standing is a little better; walking is good as is jogging - so long as these are coupled with various toning and mobility exercises.

Like other joints, I have found that including Joint Food in the diet can give lasting relief to back pain. The nutritional needs of the spinal joints are probably more important than joints like the knees because of their poor circulation.

I have published a book on back pain which has practical advice for prevention, treatment and recovery; including a series of exercises.

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Link

Does glucosamine and chondroitin work for runners?

Glucosamine assists the repair of worn or damaged cartilage while chondroitin assists the hydration of cartilage, thus improving shock absorption and reducing wear and risk of injury. Their actions are supported by a growing body of research and the experiences of clinicians, including vets.These substances are best taken with various other nutritional co-factors, including MSM, copper and vitamin C which are beneficial to joint health. Many formulations, including the two listed here have these additional nutrients in them.

The benefits may be noticed within days, but it is usual to undergo a course of supplementation taking the maximum dose daily over a 3 month period before easing off. As with most nutritional strategies to maintain health and to be inury free, the effects are subtle to the point of being impossible to measure. In answer to queries about benefits for connective tissue other than joints: the answer is "Yes". they are beneficial for tendons and even the skin, nails and hair.



Should a runner take them? My recommendation is to do so if you are over the age of 35, or have had a history of joint problems or injury, a family history of arthritis, if you are in a job that is stressful on your joints or if you are doing particularly heavy training or intense competition - or all of these!

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