Your shinbone, also called your tibia, is the largest bone in your lower leg. Your tibia serves as an attachment point for the large muscles of your upper leg, such as your quadriceps and hamstrings. A fracture in your tibia can be a debilitating injury because the bone supports a large portion of your body weight and transmits upward forces from the ground when you walk and run. Recovery from a broken tibia typically takes eight to 12 weeks, depending on the severity of the break. Your body will heal the bone naturally, but there are several key things that you can do to ensure that your tibia heals correctly and ensure that the bone will be strong and healthy.
Immobilization
Immediately following a fracture in your tibia, it is essential that you immobilize your lower leg and seek medical attention immediately. Your doctor will place your lower leg in a cast and you will be instructed to keep it on for two to three months. During this time, the bone will heal itself by forming new bone around the area of the fracture; however, if you fail to keep your tibia immobilized through the use of a cast during this time, the bone might not heal correctly or the fracture can turn into a non-union fracture. A non-union fracture of the tibia is a break in the bone that has not shown signs of healing despite adequate time to do so.
Calcium
Supplementing with calcium will help in bone health and new bone formation following a tibia fracture. Calcium is an essential nutrient, meaning your body does not produce it naturally, requiring you to ingest it from food sources. The best sources of calcium are milk, dark leafy vegetables and nuts. Many foods, such as cereals, also are fortified with extra calcium. The recommended daily intake of calcium for adults is 1,000 mg per day.
Vitamin D
Vitamin D is a fat-soluble vitamin that can be produced by your skin after exposure to sunlight. Several minutes of direct sun exposure per day is enough to produce the recommended daily intake of 5 micrograms, but when the sun is blocked by clouds, vitamin D production can be diminished. Therefore, it is often necessary to obtain vitamin D through dietary sources such as eggs and fish. Vitamin D is essential for bone healing and growth because when ingested it will build a hormone called calcitriol, which enhances the absorption of calcium into your bones. By ensuring you are getting enough vitamin D daily, you can optimize the healing process of your fractured tibia.
Load-Bearing Exercise
Once the cast has been removed and your tibia has healed to the point at which you can place your body weight on it, you can begin to return to normal activity, but load-bearing exercise is recommended to help increase bone density. Even though your tibia has healed, the bone might not be as strong on the inside as it was before. Your bones, especially your tibia, need load-bearing activities to maintain proper density and protect against future injury. Walking, running and weightlifting are all examples of load-bearing exercise that can help increase bone density following a tibia fracture.
References
- "Essentials Of Athletic Training"; Daniel D. Arnheim and William E. Prentice; 2002
- "Human Anatomy and Physiology"; Elaine D. Marieb; 2004
