Exercising With a Broken Collarbone
The University of Virginia School of Medicine advises a gradual return to activity when you have a broken clavicle that doesn’t require surgery. This recommendation is general; your doctor and physical therapist will tailor your program to your injury for optimal healing.
For the first two weeks after the collarbone injury, it’s advised to wear a sling whenever you’re awake and moving around, aside from the occasional break to stretch your elbow and wrist. From weeks two to six after the injury, it’s recommended that you bear very little weight on the affected arm — just 1 to 2 pounds, as long as it’s not painful. Gentle PT exercises typically start during weeks two to six as well, in 10- to 15-minute sessions, two or three times a day. Make sure to use pain as your guide; doing too much, too soon can negatively impact your recovery.
At 6 to 12 weeks after the injury, you can typically stop wearing the sling and begin to bear more weight on the affected arm — up to 10 pounds. A more strenuous PT program usually begins around this time, with a focus on increasing your shoulder’s range of motion and strength. Continue using pain as your guide; pushing yourself may cause a recovery setback.
Your doctor and physical therapist will advise you on when it’s safe to return to your regular workouts.
Aerobic Exercise and Resistance Training
According to Massachusetts General Brigham, even people who’ve had a fracture serious enough to require surgery can return to light cardio almost immediately if their doctor says it’s okay. Walking or using a recumbent bike while wearing a sling is acceptable, because neither puts stress on the healing bone.
At five to eight weeks into recovery, walking without a sling is typically allowed, as is riding a recumbent bike. A regular stationary bike can be used at six weeks or when cleared by your doctor. At 9 to 12 weeks after the injury, regular biking is permitted, as are swimming and running if your doctor says it’s okay. In the next phase (12 to 16 weeks from the fracture), an elliptical trainer is allowed. A full return to usual cardio and sports activities is usually permitted around the four- to six-month mark.
When it comes to resistance training, Massachusetts General Hospital recommends that people who’ve had surgery wait 9 to 12 weeks to incorporate progressive resistance training using just 1 to 5 pounds of resistance. Weight training is permitted at 12 weeks, using a limited range of motion.
These timelines vary by person and injury, so check with your doctor or physical therapist before you add aerobic exercise or resistance training to your rehabilitation program or you'll risk interfering with the healing process.
Activities of Daily Living
At two to six after a clavicle fracture that doesn’t require surgery, the University of Virginia School of Medicine says that you can use the hand of your affected arm for activities of daily living, such as eating and brushing your teeth. While you’re restricted to bearing only 1 to 2 pounds of weight at this point, that still enables you to do most basic self-care activities (eating, using the bathroom). The school recommends a gradual return to your usual daily activities, so discuss timelines with your doctor or physical therapist.
According to the AO Foundation, people who’ve had surgery to repair a clavicle fracture are in an inflammatory phase for one to three weeks and should limit their activities of daily living to self-care. Make sure that you’re not moving beyond your range of motion. Movements such as putting your hand behind your back may not be safe until you’ve confirmed that the fracture surgery was successful via an X-ray and lack of pain. Four to six weeks after surgery, it’s encouraged to add tabletop-level motions, such as reaching and preparing food. In the next phase, during weeks 7 to 12, it’s recommended to add social activities, elevating the arm, and motions that extend the arm away from the center of the body, but only if they don’t cause discomfort. After week 13, all activities are encouraged, including sports and work-related activities.
Speak with your doctor or physical therapist about realistic timelines for your specific injury. Ignoring warning signs like pain will not speed up the recovery process and may even hold you back.
Swelling and Pain During Exercise
According to Massachusetts General Brigham, during recovery you should experience less and less pain as time passes. If you had surgery, you should have no pain at rest at the 12- to 16-week mark. When doing resistance exercises during that stage, pain that’s a 3 out of 10 or less is normal. Once you’re cleared to return to your usual workout routine, around four to six months later, you should experience no pain at all when you do weight training. Swelling is typically of most concern in the month after surgery.
Justin J. Ernat, MD, an orthopedic surgeon with University of Utah Health, says that inflammation will be present with nonsurgical clavicle fractures for the first two weeks. After 8 to 10 weeks have passed since the fracture, you should be able to move your shoulder joint without pain.
If you experience pain or swelling after being cleared to return to your normal workout routine, contact your doctor right away. You should be pain- and inflammation-free by the time you return to exercising, and signs of either indicate that your recovery may not be complete.
