A broken bone heals in phases: inflammation, repair (when new bone forms), and remodeling. That sounds clinical, but knowing what each phase needs helps you recover smarter—not slower. Below are clear, practical steps you can take from day one through rehab.
Follow your doctor’s instructions for immobilization. A cast or brace protects the fracture while the repair phase begins—usually in the first 6–8 weeks for many common fractures. Don’t rush to remove support unless your clinician clears you. Controlled movement often starts before full healing to avoid stiffness, so ask when and how much you can move the joint.
Pain control matters, but choose wisely. Short-term, low-dose acetaminophen is usually safe. Long-term, high-dose NSAIDs (like ibuprofen or naproxen) may slow bone formation if used for weeks at high doses, so talk to your doctor about which pain plan is best for your fracture. If you take prescription meds that affect bones—steroids, bisphosphonates, or blood thinners—make sure your care team knows so they can adjust treatment if needed.
Food is not a miracle cure, but good nutrition is one of the simplest ways to help bone repair. Aim for steady protein intake—about 1.2–1.5 g per kg of body weight daily during recovery if you can—because protein provides the raw material for new tissue. Make sure you get enough calcium (about 1,000–1,200 mg/day) and vitamin D (around 800–2,000 IU daily depending on levels). Eat vitamin C–rich foods (citrus, bell peppers) to support collagen formation.
A few habits matter more than fancy fixes: stop smoking and cut back on alcohol. Smoking is linked to slower healing and higher chance of the bone not joining properly. Excessive alcohol use also impairs repair. Stay active within your allowed limits: follow a supervised physiotherapy plan to rebuild strength, balance, and mobility without stressing the fracture site.
There are some adjuncts that can help in specific cases. Low-intensity pulsed ultrasound and electrical bone stimulators are used for stubborn nonunions, but evidence varies—your surgeon will advise whether these are appropriate. Don’t start high-dose supplements or alternative treatments without checking with your doctor; more is not always better and some products can interact with medications.
Watch for warning signs: increasing pain, swelling, redness, fever, numbness, or a change in the shape of the limb. If healing stalls—no improvement after a few months—or if the fracture site is painful despite rest, see your clinician for imaging and next-step options. With the right mix of protection, nutrition, controlled movement, and medical follow-up, most fractures heal well. Ask questions, stick to the plan, and keep your care team in the loop as you recover.
