Six weeks ago, I fractured my shoulder in four places in a bicycle accident. It was a miserable break, requiring morphine in the ER. Now, six weeks later, x-rays reveal that the bone is healed, and the sling-and-swath device can come off! If you have broken your shoulder and wonder what to do to make things better for yourself, try these top 10 tips for surviving a shoulder fracture.
1. Move the recliner into your bedroom.
You’re going to have to sleep basically sitting up, and the most comfortable way to do that is to sleep in a recliner. Through the grace of God, my parents had just given us a recliner a few days before the accident. My husband made it into a “bed” by covering it with a sheet and a light comforter, and I slept there for the entire six weeks that my shoulder was healing. I kept different pillows handy to help prop up my body where needed. I also kept an ice bag nearby to reduce swelling and plugged in a heating pad by the recliner to help relieve muscle pain.
2. Take pain relievers as prescribed until no longer needed.
The doctor prescribed Hydrocodone APAP to use at home for pain. I took it for 11 days, until I felt I could get by okay without it. There’s no need to play the hero by going without pain meds! Powerful narcotic analgesics, such as Hydrocodone, can be habit forming if taken for several weeks, but I didn’t have any trouble weaning myself off of it. You might feel a bit lightheaded and dizzy from the medication, but it’s a lot better that suffering in agony!
3. Drink LOTS of water.
Your body needs water in a big way right now! The body is protecting and surrounding the injury with fluid, rushing nutrients to the affected areas, and processing dead cells and byproducts of healing. All of these activities require a supply of fresh water for maximum efficiency. Also, narcotic painkillers tend to cause constipation unless you drink plenty of water and eat fiber-rich foods, such as fresh fruits and vegetables.
4. Don’t be too proud (or modest) to ask for help with personal care.
Everyone likes being independent and capable, but right now you need to accept your limitations and seek help. For the first two weeks, it was too painful even to attempt to wash myself. Instead, either my husband or my daughters gave me sponge baths and washed my hair when needed. By week three, I was able to sit in a couple of inches of water in the bathtub, wearing a spare sling-and-swath, but I still needed help to wash. By week five, I could stand in a shower, still wearing the sling-and-swath, and wash myself one-handed. You won’t be able to shave your armpit for at least a month, but just getting cleaned up and sweet-smelling will make you feel better!
5. Switch to an easy-care haircut.
After a few weeks, I went to the hairdresser and got a shag haircut that I could blow-dry one-handed. I really enjoyed the emerging independence of being able to style my own hair!
6. Invest in devices that will help you to do one-handed what you used to do with two.
For example, we bought an electric can opener that would allow me to open cans with one hand. Because I could no longer use two hands to floss my teeth, we bought “dental flossers” that that I could used one-handed. They look kind of like little plastic swords on one end with a short stretch of tooth floss on the other end. I bought Plackers brand dental flossers– “gentle FINE: Perfect for Tight Teeth” with “New improved super tuffloss–Engineered not to shred or break during use–The same fiber used to make bulletproof vests.” I like these dental flossers so much that I’m going to continue to use them even now that my shoulder has healed.
7. Prepare for the “itch.”
The bruising and swelling that is normal for shoulder breaks will eventually start going down, and when it does, it’s going to itch like crazy! I tried several ways to relieve the itch, but here’s what worked: 1) Dry brush massage, using strokes in the direction of the heart, 2) Drinking a big glass of water, 3) Herbal tea with non-acidic Vitamin C powder, and 4) Applying Aveeno Daily Moisturizing Lotion to the arms, shoulder, chest and abdomen, which all itched beyond belief. I would wake up in the middle of the night tortured by the itching! However, once I figured out this routine, I could get the itching to stop completely within an hour or less, and then go back to sleep.
8. Exercise any way you can.
Before I broke my shoulder, I used to exercise by running, bicycling, belly dancing, and weight training, as well as stretching, sculpting, and aerobic workouts with Kathy Smith and Margaret Richard DVD’s at home. While the fracture healed, my exercise routine had to change, but it didn’t disappear completely! My usual routine (after the first two weeks) was: walking slow and easy, stationary biking, stretching, and modified belly dancing–isolated to just the lower body. It wasn’t what I was I was used to, but it was better than moping and laying around all day. Exercise can really lift your spirits, even when you’re recovering from an injury.
9. Eat a balanced diet that includes the recommended amount of calcium, and consider taking supplements that provide nutrients for bone-building. For a quick listing of great foods for encouraging bone health, check out my article, “Top 10 Bone-Building Foods.” For a more extensive listing, see the “Foundations” category of this website. As for supplements, I’ve been drinking a concoction that I fondly call “Bone Cocktail,” which is made of these ingredients from Eniva Corporation: 1 oz. Cell-Ready Minerals + 1 oz. Cell-Ready Cal-Mag (Calcium-Magnesium) + 1 oz. Cell-Ready Strontium + 2 oz. of pomegranate juice + 8 oz. water. For a complete listing of the supplements I take to reverse osteoporosis and build bone density, check out my article, “What I’m Taking Now and Why.”
10. Celebrate every step toward healing!
There are certain stages of healing that are common to the majority of shoulder fractures. As you reach each of these milestones, celebrate your progress and give thanks for your continued healing!
Initial treatment at the ER
Initial visit to the orthopedic doctor
Discontinuing prescription pain medication
Permission to begin extending and flexing the forearm while holding the elbow
Permission to bend at the waist and allow arm to hang and to rotate passively in a circle
Permission to begin passive movement of the shoulder area by having a friend or family member move the forearm to the front, back, and side.
Permission to remove the sling-and-swath and begin formal physical therapy.
This last step is where I am right now. In fact, my first appointment for physical therapy is at 4:30 this afternoon. I have been warned to expect major pain. This is one of those circumstances where it really is “no pain, no gain.” I’ll let you know what happens!
Bonus Tip: Yes, you can still have sex with a shoulder fracture!
Your partner is going to have to be v-e-r-y gentle and careful of your injury, but it’s wonderfully consoling and strengthening to enjoy that special closeness at a time when you are struggling in other areas of life. Having several pillows handy can be helpful in finding a comfortable position for lovemaking. Note: Ladies, don’t expect your body to experience orgasm while it is tense with pain and discomfort, but you can still enjoy your husband’s tenderness and affection, even if you don’t climax. And don’t worry: As your injury heals, your sexual responsiveness will return. 
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Tags: broken bones, Eniva Corporation, hydrocodone, osteoporosis, Plackers dental flossers, Shoulder Fracture
232 Comments on Top 10 Tips for Surviving a Shoulder Fracture
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I just thought I would mention Olivia but the strange thing is I don’t seem to have had any swelling at all, how odd is that? Two fractures and a crack on my collar bone, four wound sites from the operation but no swelling, at least none noticeable, just the horrendous bruising, which although beginning to fade has not yet gone. I’m afraid I know nothing about the effects of alcohol slowing up bone healing, I very rarely drink anything alcolic, the occasional sangria in the summer, but that’s about it.
Hopefully I’ll know more about how things are progressing with me when I see the specialist next week.
I hope you are recovered from your stomach flu Olivia and I hope everyone else is getting to grips with things and feeling better each day.
I am free of all slings and braces! Ortho has cleared me for strength training! Here I am 2-15 after I feel 12-6 and have improved so much! my join is deformed but I am moving pretty good and will not lost much in moment in my opinion. To think they would have done surgery and I would still be in pain and have a long road ahead of me. I wish everyone well and that you are going to be back to normal fast!
I have been to see the specialist this morning, had some xrays, which were on the specialist’s computer monitor by the time I had walked back there from radiology. Goodness my arm looks like a robot’s.
The specialist said the main fracture was a very long and very complicated one, but I had to laugh when he said “very good for me to work on my skills but not so good for you having to suffer it”. He was pleased with my progress, he said it was very good and it really was early days for such an injury. He had me doing a range of movements, which hurt but I managed. I was told it was doubtful I would get full range of some movements back due to the severity of the injury and it would be some time yet before I was completely pain free but unless I have any problems I do not need to go back. I have been given exercises to do and was told I could have physiotherapy if I wished, but the exercises would be the same so I declined the physiotherapy.
Now I feel I am really on the way back to normality and the pain I still have I can cope with.
Best wishes to you all
Hi! Can I as a question.? Is there any complication in the parts of our body when your shoulder is already heal after its brokened. a months ago my shoulder is broken in motor Accident. my Dr. Advice mi to take a operation. But decided not to take that operation. And now I can use my shoulder normally. i’m only ask for any complication in the body or in the bones. after the broken bone. hope you can help me. T.Y
I’m not sure what you mean by a complication. If you decided not to have an operation, and your shoulder healed so that you can use it normally, that’s good!
what i mean is complication in my broken bone or complication in the bone. Although its healed but it is not back to normal position. Although it is ok is still broken it not back in normal. but i can use it like when it is not broken.!
Can you assist on where i can buy the sling “sober/LABORATOIRE” please?
I have tried all google etc with no luck.
I have seen this sling and it looks perfect for my shoulder injury as i am getting pain from the sling i have been given.
I would be so grateful if anyone can help.
Hi, Kate. I don’t know where to find this sling. Does anyone else know?
I broke my right shoulder in an accident on January 4, 2012. First time to break a bone so it was pretty much a shock to me.
The hospital emergency room was totally frustrating…very impersonal. I received a sling to immobilize my arm and a prescription for pain medications and was told not to take the sling off.
Being in quite a bit of pain I couldn’t sleep for several days. Didn’t realize that I couldn’t get comfortable laying down in my normal way.
I finally googled “shoulder fracture”,came across this site, and printed out the “10 Tips” pages — which is exactly the information I should have been given when I left the hospital.
Thank you for publishing your experiences and for all the blog responses. It was a HUGE help in getting me to where I am today, after 10 weeks, which is in my second week of physical therapy. I was determined to make my experience as positive as possible and I have learned new (and probably better) ways of compensating and doing everyday tasks.
As you and everyone said, each day brings progress! Much appreciation!
Hi, Carol. I’m so glad to hear that you are recovery well and that this website has been of help to you. Thanks for sharing your good news, and God bless you as you heal.
Kathy
For those asking about the sober sling, I had posted the website before, but here it is again:
http://www.hmi-basen.dk/en/r11x.asp?linkinfo=23552
I am not using my sling much now but still using it to sleep in because it prevents me flinging my arm out in my sleep and being woken by pain. I can use my arm quite well really I think, some days are better than others, if I don’t have pain in my shoulder I have it in my arm but I’m getting there slowly, at least I hope I am. I suppose 9 weeks is still early days, the 4 wound sites have healed well but the arm from shoulder to wrist is still very tender and my arm is quite stiff. With all the metal in it I wonder if I should be carrying an oil can around with me !
I hope everyone else is getting along well.
Hi there, like previous posts thank you for sharing your advice & tips – I too have spent sleepless nights googling away for something to help ease the discomfort & I have returned to this blog many a nite in the last 6 weeks for answers, advice & to see how you are all doing. I am a 37 yr old mum of 3 & i broke my left proximal humerus in a freak fall at home on my kitchen tiles. The doctors said it was a clean & significant break but with age on my side i should eventually recover fully, its been a tough few weeks on all counts but I’m on the road to recovery now thank god & hope to start my physio next week!
Unfortunately & scarily coincidently in the last 5 days I’ve heard of 2 totally unrelated people in my area that are suffering cancer, on enquiring on there well being & the circumstances it seems both had suffered a trauma or break to the shoulder & months later discovered they have osteosarcoma – They were young people in there prime (42 & 50 year old) with no other illness prior to this & are both now tragically terminal with the disease! I don’t wish to alarm anyone or take this conversation in a different direction but has anyone heard anything similar or can anyone put my fear at ease?!
Hi, Lainie. Yes, I have heard of people developing cancer at the site of an injury, whether the injury be a fracture, a bruise, or some other sort of trauma. In addition to writing this blog to help those who want to improve their bone health, I also work as a NES practitioner for Quantum Health & Nutrition. According to NES science, traumas may become energetically “imprinted” in the body, causing blockages and distortion in the body’s information system. NES Infoceuticals work at the subatomic level to remove these blockages and distortions, so that the information system is restored to normal functioning and the body can heal itself. For more information, please visit my website for Quantum Health & Nutrition at http://qhnweb.com. I’m glad you’re healing well, and I hope your physical therapy is progressing well, too. I will keep you in prayer for a complete recovery.
God bless you and keep you,
Kathy
hi, my husband fell and broke his shoulder in 2 places 8 days ago. He is in terrible pain but i am very concerned about the amount of bruising. His entire arm from shoulder to wrist is purple. But also his chest and tummy are very badly bruised.He fell backwards so these are not caused by the fall. Can anyone tell me if this is normal please.
Hi, Trish. Yes, bruising appears to be the norm. I experienced a tremendous amount of bruising and swelling after my shoulder fracture. I assume it was from leakage and pooling of blood and other fluids from injured tissues, as well as the influx of white blood cells and other cells to stem infection and repair damage. I’m not certain about that, though. It took a l-o-n-g time for all the swelling and bruising to diminish, but the injury did eventually heal totally. I will keep your husband in prayer for a complete recovery.
God bless you both,
Kathy
Thank you for sharing what worked for you, it helped me understand what was happening to me after a fall from the top rung of a ladder. As a result of that fall I took a chunk off the top of my left arm which has taught me not to get up there again at my age lol. The incredible thirst & itch was driving me crazy but at least I know why now.
I also suffer from arthritis & fibromyalgia which is adding to discomfort & slowing the healing process.
I would really appreciate it if anyone has come up with a sling design that immobilises the arm & shoulder while still being comfortable. I have tried a few which don’t do either job terribly well so I am looking to make one myself since I am likely to be using it for several months.
Thanks
Linda
If you have found one that works well for you could u supply me with the name or a picture of it so I can work on a design that will suit me.
Thankyou for providing me a realistic review of what I can expect in healing my left shoulder.
Yes, I not only broke the shoulder bone, but ripped/broke the round bone on top of the shoulder. The ER doctor’s told me that ‘I did a fantastic job’ & would be living with severe pain for a while.
Yes, I am still learning to sleep in the recliner with ice packs.
I am also wearing DEPENDS as getting to the washroom is a real pain!;especially after drinking gallons of water.
I am forcing down glasses of milk, taking calcium,eating very healthy.
Monday, I have my first visit with the orthopetic surgeon. Now, I am having major wardrobe problems.
Any suggestions?
Hi, Dianna. It sounds like you are doing well in dealing with your shoulder injury. When I was healing from my shoulder fracture, my doctor recommended liquid calcium-magnesium, as well as calcium from green and leafy vegetables, but not glasses of milk. Milk products can be acidifying, causing the body to have to use its stores of calcium from the bone to neutralize the acidity. One of my favorite calcium-rich snacks is plain Greek yogurt flavored with agave nectar and vanilla extract. Yummy! I, too, had wardrobe problems, and had to switch to halter tops. I cut the shoulder straps of one loose-fitting dress so that I could step into it and then have someone pin it together at the shoulders. Comfort and coverage were the main objectives.
I will keep you in prayer for a complete recovery. God bless you,
Kathy
Hi Kathy,
Thanks so much for your wardrobe tips and drinking liquid calcium. I will definitely try.
Monday, I go to visit the doctor. After doing more xrays, we will decide if I need the operation. He wants to put a steel plate so I can have at least 70% movement. Has anyone experienced this kind of operation?
I am scared! Firstly, I have never had an operation in my life, and I am very concerned about the impact this will have on my MS.
Will I be able to continue to walk without assistance?
It also doesn’t help when you have 2 parents freaking out.
Thanks for listening. Your advice is much appreciated.
May GOD be with you always,
Dianna
Hi Kathy,
It has been three months since I broke my shoulder. I did MRI recently and Doctor said there is no major damage of my nerves. I’m still in PT. There are lots of improvement and Dr. released me to work.
I have a question: when did you able to wash your back? Right now, the main problem for me to reach my back. I have to ask my husband to do the bra for me.
Have a nice day and God bless!
Isabella
It was a l-o-n-g time before I could wash my back without using a long towel stretched between two hands over my back. In fact, I used to use a towel behind my back as a way to stretch the shoulder joint, both in and out of the shower. I’d pull up with my right hand on the top of the towel while grabbing the lower end with the left (behind my back). It definitely stretched my left shoulder joint and it hurt to do it, but eventually I did get full mobility back by doing the stretch over and over. In fact, I was so intent on stretching my left shoulder joint that I can now actually reach higher behind my back with my left hand than with my right!
Thank you Kathy for replying. Your way to stretch the injured joint is a very useful tip. I will try to do that. Even the therapist said, it’s the most difficult thing to do: to reach your back.
I came a long way from the first day of injury to now. (more than 3 months)I returned to full duty work! You and your website has been the inspiration for my whole recovery journey. I can’t thank you enough! You are a such beautiful person inside out!
May God Bless You!!!
Have a nice weekend!
Isabella
hello kathy,
as it sit here and type with only my left hand, i am looking for answers that i can’t seem to truly find. i fractured my right greater tuberosity skiing at the end of january. not knowing that i went skiing 4 days later and fell exactly in the same way on the same shoulder. went to the clinic then 2 days later to the doc. x-ray / mri , showed the fracture, dislocation (went back in) and tearing. went to p.t. 2 weeks later for p.t. 3 x a week for a month, until we returned to n.j. i was doing passive work out west well for the first 2 weeks, then the pain was very intense and did not do much. the n.j. doc took another x-ray and mri. the results from those images showed that the bone had never healed. now i do only pendulums, no p.t. until the bone heals. i am using the exogen device once a day. the pain is bad later in the day mostly and getting dressed is hard, especially boot tying + little sleep. i have been doing local hikes of 3-5 miles wearing a sling several x a week. my ROM is very limited. how long do i have to deal with the pain. the doc does not say much in this regard. OUCH!
Gail, I am concerned about the pain you’re experiencing, but even more concerned that your fracture had never healed. When you have a moment, please check out my post, “Top 10 Ways to Heal a Broken Bone FASTER!” to see if there might be something new that you can do to speed your healing. In the meantime, I will keep you in prayer for a complete recovery.
God bless you,
Kathy
Just a catch up here. I am now doing really well since my broken shoulder, two complicated fractures etc in my left arm.
The bruising has now all gone, but it took almost 4 months for it to go completely. I still get some pain with certain movements but nothing unmanageable. I can do virtually everything except fasten things behind my back and raise my arm high, I can live with this. I was told that certain movements would most likely be impossible due to the severity of the injuries, but I’m doing just fine. My arm just feels strange, sort of heavy, presumably from all the metal inside it, but I do think it gets a little stronger each day. My shoulder has the occasional twinge which can bring tears to the eyes but these are getting less and less.
There was no waiting for my operation, I was xrayed and scanned, told the operation was necessary and it was done within a few hours of my accident.
To those of you who are waiting for the operation, don’t worry, you will feel much better afterwards and although it seems like the pain and discomfort will last for ever, it won’t. I had my accident in January and my injuries were severe but here we are now in May and as I said, apart from a little blip now and then I can do everything I could do before, apart from fastening things behind my back, but there are ways round that.
A speedy recovery to you all, hang in there and time will pass quicker than you think.
Thank you Kathy, this site was so much help and comfort to me, just to know that others had the same problem and being able to talk about it was such a great help.
Thank you, Eunice, for sharing your journey with us. Your recovery and perseverance will serve as an inspiration to OsteoDiet readers for years to come. I am thanking God for you and your message of hope and healing!
With joy,
Kathy
Hi Kathy,
thanks so much for sharing your tips and advice.
I fell off stairs last night (during a trip) and spent hours in the emergency room just to get x-rays.
Mow wearing sling… spent hour and a half trying to take shower in hotel (ouch!) and realized that there are certain things I can’t do alone (putting on bra, for starters).
On a positive note, I figured out how to make a makeshift sling to wear in shower that I didn’t mind getting wet (underwear).
Fortunately didn’t find out about impossibility of taking showers until afterwards.
Tomorrow flying back to East Coast – with special help from airline personnel I hope.
A question for Eunice… (and thanks for your inspiration): How do you get around fastening things on your back?
Hm. Front closures I guess. Will need to shop for new bra,,,
Thanks again.
Elisabeth
i recently fractured my shoulder where the humerous meets the shoulder..so painful..i wanted to mention tht I was given oxycodone acetaminophen and i experienced itching..it was a sideeffect of the medicine..the doctor changed it to vicodin and no more itching. its been aweek and i still have swelling. i geta follow up xray at the orthopedic docor tomorrow.
Thanks for sharing your experience with oxycodone, Barbara. Elisabeth, I indeed used bras with front closures for a while or got my husband to help me with the back closures. I will keep both of you in prayers for a complete recovery!
God bless you,
Kathy
For those with bra issues:
Try hooking your bra, stepping into it, and pulling it up over your hips with your “good” arm. (Make sure you are leaning against a high bed or the wall for some stability and balance.) Slip the strap up the broken arm as high as you can, using your good hand to ease the band up. When the band is as high under your breasts as possible, slip the strap up, out and over your broken shoulder. Then slip into the good side, “situate” breasts, and you are ready for company!
As for blouses easy to get into, check Cato. They have many stretchy silky tops that have elastic at the neck. I slip into the broken arm side first then go over my head and into the good arm. Most are under $25.
Thanks Judy,for the tips..Personally,I find one-shoulder or halter tops to be the best for me so far. Since my injury is only 10 days old, i’m nervous yet about wearing a pullover…but i will look for stretchy tops…good idea.
Re bras, I don’t think I could manage the “stepping” into it, but I did manage to fasten it at the front then pull it round so the fastening was at the back, then slip the strap over the bad arm and gently push it up, then the good arm. I still put my bra on this way. It was a good month before I could even think of wearing a bra, then for a time I used the bra but with only one “boob” in the cup. I found this did give me support and it certainly made me feel better. I would take the bra off the same way, get the bad arm out, which wasn’t easy but perseverence pays off, then the other arm, twist fastening to the front again and with some trial and error undo.
Once I was brave enough to wear the bra properly I used cotton wadding under the strap of the bad shoulder as the scars were still tender.
I developed some very odd ways of doing all kinds of things and got myself into difficulties at times too. I did find that the cape type tops and jackets were excellent, no real sleeve to worry about, I also used big baggy loose knit sweaters, one arm in and just pull the rest over the arm in the sling.
I still can’t get dressed as normally as I used to but one way or another I get there. One thing I can’t do is to wear a watch on my left wrist any more. Within a few minutes of putting a watch on that wrist it feels tight and uncomfortable. The wrist is definitely a little plumper than it used to be, no doubt it always will be now, but I did do an awful lot of damage to my shoulder and arm, so 5 months on if this is as good as it will get then I can live with it.
I wish you all a speedy recovery, you will get there, it just takes a little time.