Broken Clavicle Recovery Exercises

The clavicle, or collarbone, is a vital part of the shoulder girdle that plays a crucial role in connecting the arm to the body. When it breaks, the recovery process can be lengthy and arduous. However, with the right exercises and physical therapy, individuals can regain strength, flexibility, and range of motion in their shoulder and arm. In this article, we’ll delve into the world of broken clavicle recovery exercises, exploring the various techniques and strategies that can aid in the healing process.

Initially, after a clavicle fracture, it’s essential to allow the bone to heal properly. This usually involves wearing a sling to immobilize the arm and shoulder, which can lead to stiffness and weakness in the surrounding muscles. Once the bone has started to mend, typically around 4-6 weeks post-injury, physical therapy can begin. The primary goal of these exercises is to improve range of motion, strength, and flexibility in the shoulder, arm, and surrounding muscles.

Phase 1: Gentle Mobilization (4-6 weeks post-injury)

During the initial phase of recovery, gentle mobilization exercises are crucial to prevent stiffness and promote blood flow to the affected area. Some examples of these exercises include:

• Pendulum exercises: Hold a light weight (less than 1 pound) in the affected arm and gently swing it in small circles, first clockwise and then counterclockwise.
• Wall slides: Stand with the affected side against a wall and slowly slide the arm up the wall, keeping the elbow straight.
• Shoulder blade squeezes: Sit or stand with good posture and squeeze the shoulder blades together, holding for 5 seconds before releasing.

These exercises should be performed 2-3 times a day, with 10-15 repetitions each.

Phase 2: Strengthening and Range of Motion (6-12 weeks post-injury)

As the bone continues to heal, it’s essential to progress to more strengthening and range of motion exercises. These may include:

• Resistance band exercises: Use a resistance band to perform exercises like shoulder rotations, arm curls, and tricep extensions.
• Isometric exercises: Perform isometric contractions of the shoulder muscles, such as shoulder blade squeezes, without moving the arm.
• Arm circles: Hold the affected arm straight out to the side and make small circles with the hand, first clockwise and then counterclockwise.

These exercises should be performed 2-3 times a day, with 10-15 repetitions each.

Phase 3: Advanced Strengthening and Functional Activities (12+ weeks post-injury)

In the final phase of recovery, the focus shifts to advanced strengthening and functional activities that mimic daily tasks. Examples include:

• Weightlifting: Gradually introduce light weights (less than 5 pounds) and progress to heavier weights as the shoulder and arm strengthen.
• Functional activities: Practice daily activities like reaching, lifting, and carrying objects to improve functional strength and range of motion.
• Plyometric exercises: Perform explosive movements like shoulder blade taps and arm raises to improve power and speed.

These exercises should be performed 2-3 times a day, with 10-15 repetitions each.

Common Mistakes to Avoid

While recovering from a broken clavicle, it’s essential to avoid common mistakes that can hinder the healing process or lead to further injury. These include:

• Overexertion: Avoid pushing the arm or shoulder too hard, too soon, as this can lead to further injury or prolong the recovery process.
• Poor posture: Maintain good posture to avoid putting unnecessary strain on the shoulder and arm.
• Ignoring pain: If pain persists or worsens, stop the exercise immediately and consult with a healthcare professional.

Frequently Asked Questions

In conclusion, recovering from a broken clavicle requires patience, dedication, and a well-structured rehabilitation plan. By following the exercises and phases outlined in this article, individuals can improve their range of motion, strength, and flexibility, ultimately returning to their normal activities and lifestyle. Remember to work closely with a healthcare professional or physical therapist to develop a personalized plan that addresses specific needs and goals. With time, effort, and the right guidance, it’s possible to achieve a full and successful recovery from a broken clavicle.