One week ago I had a nasty crash and unfortunately sustained a broken scapula and 4 ribs. I was in hospital for 5 days.
Beforehand I was in a pretty average position with myriad other issues going on but was looking forward to a decent summer of outside riding.
I have an appointment on Monday to determine whether or not surgery will be required to address the scapula.
It’s really hitting me psychologically as I’ve been using cycling, gym and walking as a numbing agent for my mental health. Having said that I really enjoy seeing progress and riding with others.
Is there any way others have managed injury such as this in the first week(s)? I feel extremely guilty for eating what is basically the same as before, minus on bike fuel (which was much too little).
I have been trying to get in a good amount of walking, although I have been absolutely shattered, and living alone has made household responsibilities much harder and pain inducing.
I am keen to get back on the trainer as soon as possible to be honest. Much for a mental relief than physical. I have listened to and read several podcasts and articles about this on the forum but still feel trapped and lost.
Also during this period of reduced riding is it worth incorporating some lower body strength into my routine. Using machines like leg press/curl/extend? If so when would you recommend this?
Remind yourself that the best thing you can do for your fitness right now is to let your body heal. For that it needs lot of energy, so don’t feel guilty about eating! Fixing broken bones needs more food than just maintenance. Maybe use the extra time available to work on your cooking skills, try out some new recipes or ingredients, and develop good food habits for when you are more busy again.
With regards to mental health, it sounds a bit like you’ve not been in a good place for a time. Maybe now is also a good time to develop some more tools to deal with that, maybe try mindfullness or meditation. Also remember other things that contribute to mental wellbeing, such as being with friends and family - maybe try and reconnect with some non-cycling friends, now that you don’t have to plan around training?
I’d leave the physical exercises until you’re much more healed. You’ll do more harm than good right now, giving your body extra work when really it needs to put itself back together.
It’s okay to feel terrible after a crash! I didn’t realise I was in shock for a good while after my last one, and it took me months to want to balance on a bike again.
Your body (and mind) needs to focus on healing, so listen to the experts. Repairing that scapula is a higher priority than your quads right now
I’m sure they’ll recommended easy spinning when it’s right for you.
The AACC podcast when Jonathan broke his collarbone is a good listen regarding that exact issue. You end up burning way more calories from healing bones than you’d like, your body absolutely needs the extra fuel.
It sucks. There’s no way around it. I lost 8 weeks of my summer last year and basically crushed my A race in October but I reframed the situation and getting back on the bike was my only goal. Finishing the race was a huge accomplishment and has lead me to a super good start to 2026. Rest up, listen to your doctors and be patient. It’ll go by quicker than you realize.
Most of what you are feeling is extremely common for athletes who get injured and have to take time off from their sport, at all levels and across all sports. I was devastated when I broke my wrist a few years ago in June. I kind of went through the grieving process and once I got to acceptance, I realized there were many non-cycling things I would get to do with that time and it flew by. I have since learned much more about taking time off and returning to the sport since having two children (I’m a woman) and have learned that I don’t lose as much fitness as I thought I would. While I think it is fairly normal to struggle with body image and food issues when you can’t exercise, you sound like you might struggle with some level of exercise obsession disordered eating (I can relate) so that is something to be aware of and consider using this time off the bike to do some self help or professional help.
Hello! I broke my scapula (scapular spine, near the acromion) and six ribs back in August. It has been a long road back.
The ribs were not an issue at all. They hurt for a while but they healed fine and the scapula was always the bigger issue.
My consultant recommended trying to avoid surgery because the location of the break is difficult to pin, and although I did get decent ROM back and even managed to cycle outside and run (it was sore though!), at the four month point it had made “no attempt” at uniting, so he gave me the choice about whether to go for surgery, still warning that it would be tricky and still might not work.
I decided to have it done and my op was on 5 February. It hurt like hell immediately afterwards but by then the ribs had healed and I’d been able to do pre-hab and planning for the post op period so I was far better prepared than I was for the original injury. Another 4 weeks in the sling pretty much full time and a couple more weaning myself out of it. But the pain was much less than first time round and once I was allowed to use my arm a bit everything came back much quicker than the first time round.
I’ve spent a lot of time on zwift over the last 8 months but I’ve been riding outside again for 3 weeks and it’s starting to feel pretty normal - I’m typing this 115km into a 140km ride (just having food and a rest for the arm before the last push home!)
Oh, and after the initial accident I was keen to get moving as quickly as possible, but after the surgery I’d got my head round the fact that it’s a long journey with no need to rush - waiting an extra week or two is nothing in the grand scheme of things.
And I definitely also recommend eating plenty to help it heal. You can lose weight later, there’s only a short window where the healing magic happens…
I washed out a back wheel on a bike trail some years ago with my hands in the drops going about 26mph. I didn’t have time to even think the letter F in F*** before smashing my shoulder into the ground. Whimpering, I limped to a spot where a buddy picked me up and took me to the ER. X-rays revealed I had broken my scapula not once but twice. When asked if I needed anything, I could only ask through gritted teeth, “something for the pain.”
I sat around - full-zombie - for a week in a scrub top in too much pain to even change out of it and shower. Like you (and perhaps many of us), a big component of my mental health comes from proper physical health, so by the end of week two, I was on a treadmill hugging my stomach with my hurt arm, trying to walk and jog slowly. Any twinge from my shoulder made me gasp, but I kept at it. By week four, in a meeting with ortho, I was asked if I had any questions.
“Yeah. When will I be able to raise my arm higher than this without pain?”
“I can’t believe you’re even able to raise it that high. Whatever you’re doing? Keep doing it.”
I added a stationary recumbent bike to the workouts on the treadmill. I did the required PT. I got better. Eventually, all pain subsided. Thankfully, I have no loss of mobility. I guess I was at the tail end of the age where we are mostly made of rubber and magic.
***
Keep getting after it! But be gentle and patient with yourself. This is a temporary, painful setback, but you will recover! Use the new time in your schedule to dial in some areas you may have been unknowingly neglecting. Keep connected with your community and support networks.
Yeah. IDK. I’ve hurt myself a number of times in various sporting activities including road and mtb cycling. I looked at it pragmatically, as consequences of the risks I take. Without those risks, the sport wouldn’t be the same. I viewed an injury only as temporary detour in my sporting pursuit, where the goal became recovery, getting back on the bike, and rejoining the original path. I like to think about what I’m working toward rather dwell on the circumstances and bemoaning the past and where I am.
I can’t speak to the scapula, but I broke 2 ribs in 2015 in an unscheduled dismount into a tree. With Dr. approval, I got on the trainer as soon as it didn’t hurt too much to do so. I started just spinning easy for a few min. Gradually I increased time and intensity until the doc cleared me for outside rides.
Those early spins did nothing for fitness, but everything for mental health, and I’m sure the HR increase and general movement helped with healing.
Get a friend to help set up your trainer so you can easily get on/off without risk of aggravating your injuries. Ideally put on some flat pedals so you can just get on whenever the mood strikes. No need to kit up, just get on and pedal for as long/short as you like. As you heal, you’ll naturally extend your time and effort.
As for food, eat! Your body will steal the nutrients it needs to heal from the rest of your tissues and bones if you don’t provide enough in your diet. Eat lots of protein and carbs to support the effort, and possibly a calcium supplement to assist with the bone knitting.
It may take a while, but you will heal. Take joy in small steps, and don’t fret over the occasional setback.
Thanks for all the good information guys. I appreciate it, truly. Today I tried Pettit-1 with a modified position. Deep breathing will be the main limiting factor and times greater than 1 hour.
Aside from this, I’ve realised just how isolated I am when I can’t get out cycling. I don’t have any none cycling friendships or hobbies. It’s actually soul destroying to have highlighted something that has been kindling away in the background. Aside from merely walking around waiting for my next meal nothing captures my interest, I don’t have a demanding or stimulating work life, and when I ‘listen’ to podcasts/audiobooks, they don’t really sink in it’s just background numb to dampen feeling of anxiety.
I am not sure whether this mind fog is related to injury fatigue, lack of sufficient nutrients or another underlying condition such as ME/CF. whilst in hospital for my fractures they discovered other significant issues; hyponatremia, anaemia, sinus bradycardia (I thought this was just down to my cycling) with a slight cardiac artefact and regurgitation of the aortic outflow tract. Ultimately diagnosed as heart failure with reduced ejection fraction, hydronephrosis and interstitial lung disease (I have a chronic autoimmune lung condition called pulmonary alveolar proteinosis).
I am concerned that these issues are a result of overtraining syndrome/under fuelling but am unsure. Having this time off is making me realise that just sitting without any stimulation to distract or numb my feelings is almost impossible without a sense of deep isolation, lack of purpose and in its worst states, severe panic attacks. I have one to one therapy lined up to start in may, sadly though I have a feeling that these feelings are too engrained to overcome.
I have no idea why I feel the need to be constantly training/exercising to simply allow myself to be a peace and eat ‘normally’ it’s a killer, I hate it but still do it. Probably as a way to mask those emotions mentioned above. `when you’re working hard or exercising it gives you a momentary sense of purpose; get through this workout, this interval, this set etc.
Obviously these issues of mine are far beyond the scope of the TR forum but I like being able to air them in a semi-anonymous way to people that make have even a small amount of relatable experiences themselves, especially regarding exercise/food/injury. Thanks guys as always and please forgive my essays opining on how problematic my life is, whilst I am insanely privileged to even be in the position I am.
In 2007 I broke both collar bones, six ribs and right scapula. I just wrote off the year and focused on recovery. I made a full recovery with no permanent disablement. Play the long game.
I fractured my scapula a year and a half ago. That was a painful b****. Some movements had zero pain, others would bring me to my knees. Not a lot to discern from good and bad movements other than a few obvious items.
I re-listen to my favorite books on stoicism every year or two. I am halfway through the second right now. They’re both by William B Irvine:
A Guide to the Good Life
The Stoic Challenge
the second books specifically talks about mindsets and examples of facing hardships positively. Some great (and some funny) stories. Basically a “surely this couldn’t get any worse, oh wait…”
Many of us, have unfortunately had similar difficulties. Mine was MTB crash destroying the rear of my posterior labrum of right shoulder. After many misdiagnoses, I paid to fly to and get a private MRI, which immediately put me on surgery list when report entered the system.
My only advice is try to find something to occupy your time with. Maybe you like learning about difficult things. Maybe number puzzles (sudoku style), logic games, word games, audio-books, etc. My brain chemistry certainly goes haywire without exercise.
Welcome to the broken bone club! I broke a collar bone, scapula, and 3 ribs back in Oct '23. As others have said, your and your body’s job right now is recovery. Repairing bones takes time, caloric energy, and protein. Could you do lower body strength training at some point? Sure, but that’ll be adding another thing your body needs to recover from and will likely slow bone healing to a certain extent.
I wanted to bump on something else, though. Multiple things you said threw up some red flags for me as being someone who could benefit from a mental health professional. You mentioned exercise being a numbing agent for your mental health. It’s great that you can acknowledge this, but we need to all be honest with ourselves that while exercise can be therapeutic, it is not therapy—which you’re discovering in it’s absence. Other red flags were guilt around food and isolation. While you’re off the bike, out of the gym, and forced to face whatever your personal demons are, this is a great time to strike while the irons hot with mental health support. I hope for the best for you in all aspects of the recovery journeys.
I can empathize with both your physical and mental challenges.
Background: I have been a triathlete for 41 years consistently training and racing for more than 4 decades. My training (20 hours per week) and racing (17 triathlons in the last 2 years alone) have ramped up in the last 6 years since I retired. Training and racing have been an integral part of my life.
My Story: Four weeks ago, while nearing the end of a 2 hour training ride on my TT bike, I inexplicably went over my aero bars. All I remember is the feeling of my front end stopping and the sensation of going over the front. This happened on a Sunday morning on a quiet road that I have ridden 100’ of times. Although I do not know for sure, I think a car may have been either behind me, on the side of me or had just passed me but I do not know for sure. The speed limit is 35 MPH and I was nearing a stop sign. My Garmin indicated I was going 22 MPH.
I sustained a fractured wrist, vertebrae, broken orbital bones and ribs. Initially, the doc said I broke 3 ribs but subsequent imaging revealed 8-10 were broken. Doc was not concerned with the total number since I did not have any internal injuries. All the injuries, I was told, would heal with time. It was just going to be painful.
I have been in constant pain from the ribs for the last 4 weeks. It is getting better but it is a struggle. The days drag on as I have a void in my day. For the last 10 days I have been able to do short walks and do some light PT so that helps but it is nothing like the 3-4 hours of training that I am used to.
In addition to the physical struggle, the mental struggle has been a challenge. Not only due I miss the daily training, but I am coming to terms that my triathlon racing career is over. I do not see myself taking the risk of another crash like this (I had a similar on in 2022 as well). Coming to terms with this reality has been depressing. Also, I do not understand why I crashed so I do not know what I could have done to prevent it.
I try to look on the bright side- 1. the injuries could have been worse. 2. I should fully recover. 3. I anticipate being able to swim and run as before. I will just have to do by biking indoors.
Damn that is extremely hard. It’s not easy to deal with psychologically, as many will have no doubt told you as they have told me, is that this period isn’t forever and things will improve. However dealing with each moment is toughest challenge. Try to stay positive, message me if you want to reach out.
Sorry to hear! I crashed last week on my equipment and nutrition shakeout ride for a 100mi gravel race that I had been really looking forward to for months.
I was hurt far less than you, but was still too damaged to race. And now I’m just watching all the practice crits and other races tick by on the calendar. I’ve got an MRI tomorrow which will hopefully determine how long I’m down.
Regarding food: I’m the kind of person that will eat an entire box of cookies if I am not actively working on self-control. I allowed myself a few days to eat whatever I wanted and then settled back to calorie counting. I lost 10lbs over the winter and don’t want to gain too much of it back. I’m eating at what I’m guessing is ~200-300 calories over maintenance (~2500cal) to fuel the injury repair and making sure to hit 2g/kg protein.
I don’t think I’m doing too bad psychologically. I have more energy and time for work, relaxing, and tying my shoes (which gets more painful the faster I try to do it). I can’t bear to watch bike racing videos at the moment, when I’d previously jump on YouTube the instant NorCal posted something.
I’m looking forward to milestones, I guess not unlike looking at races on the calendar. Getting through my first MRI, getting through the doctor’s appointment, getting through whatever surgery/PT is needed, getting back on the trainer, getting back out on the road, and then getting back into racing.
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