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https://images.squarespace-cdn.com/content/v1/5ff21ccc78965c3d27c63e42/04662e74-ee8d-4b33-9666-9cf87fdc498d/Mihal+Freinquel+broken+ankle+youtube+videos Videos https://webroken.com/whoiam daily 0.75 2023-11-20 https://images.squarespace-cdn.com/content/v1/5ff21ccc78965c3d27c63e42/1615844556458-N6OI42K1IFSJYS4D4U6H/Mihal+Freinquel+Ankle.jpg Who I Am - When I broke my ankle in April of 2013, I was a damn mess. Aside from being in tons of pain, I was so nervous, scared, confused, and unsure about everything. So I did what any paranoid and in-pain person would do – I turned to Google. But WTF! All of the stuff people had written about their actual experiences with broken ankles was crap (spoiler alert: is still is after all these years). I wanted real journeys, real solutions, real community. Since I was bed-ridden for two months and had a stupid amount of free time, I decided to take matters into my own hands and create the content I craved. My mission was to create a helpful, warm space for all you out-of-sorts ankle-breakers (ankle-sprainers, toe-breakers, ACL or Achilles-tearers, foot-fracturers etc.); a place to help you feel informed and connected and understood. This site welcomes you to the club and offers a complete guide for what to expect when you break your ankle, based on all of my experiences and validated by experts. Here you will find interviews with incredibly smart and specialized professionals, answers to every question I’ve ever received, as well as tons of practical tools and tips to navigate your totally stupid injury. I hope you enjoy your time here – and happy healing to you. https://webroken.com/doit daily 0.75 2022-04-18 https://images.squarespace-cdn.com/content/v1/5ff21ccc78965c3d27c63e42/1612498465077-J1EQ2BU6GUIDOI1OJJTX/toe_spreaders.jpg Do it https://images.squarespace-cdn.com/content/v1/5ff21ccc78965c3d27c63e42/1612498380391-ZMFKDKO9XHD4WXWFJITL/Chicken-Detox-Soup-2.jpg Do it https://webroken.com/contact daily 0.75 2023-11-20 https://webroken.com/tips-tricks daily 0.75 2023-11-20 https://images.squarespace-cdn.com/content/v1/5ff21ccc78965c3d27c63e42/1609734308767-UJL8Y4I4SE9YA2MBXQ69/yoga%252Btoes.jpg Tips & Tricks https://images.squarespace-cdn.com/content/v1/5ff21ccc78965c3d27c63e42/1609733842842-8R2MF8HYE2BK32N9S9NB/food+after+surgery.jpg Tips & Tricks https://images.squarespace-cdn.com/content/v1/5ff21ccc78965c3d27c63e42/1612498811910-9UFLOSGQIT7IU3LXSF4E/yoga+image.jpg Tips & Tricks https://webroken.com/home daily 1.0 2023-11-20 https://webroken.com/expert-interviews daily 0.75 2023-11-20 https://webroken.com/give-with-sign daily 0.75 2023-11-20 https://images.squarespace-cdn.com/content/v1/5ff21ccc78965c3d27c63e42/1610249966473-11N7XCR7Z9L1OCUEOX53/sign+fracture+care.jpg Give with SIGN - SIGN Fracture Care gives the injured poor access to fracture surgery by donating orthopedic education and implant systems to surgeons in developing countries. https://images.squarespace-cdn.com/content/v1/5ff21ccc78965c3d27c63e42/1610250112485-4DKMXQB4VU8Z9RNKKN1P/sign+fracture+care+.png Give with SIGN https://webroken.com/welcometotheclub daily 0.75 2023-11-20 https://webroken.com/qanda daily 0.75 2023-11-20 https://webroken.com/makeit daily 0.75 2022-04-18 https://images.squarespace-cdn.com/content/v1/5ff21ccc78965c3d27c63e42/1612475186433-TMW7R7Y23KWYZ26EMUE0/energy-oatmeal-balls.jpg Make it - Keep pooping! I don’t know about you, but poop did not come easily for me — right after surgery and beyond. Fiber is key and I had a few go-to meals/snacks. Chia seed pudding: There are so many recipes for this with a simple online search, but once you’ve made it a few times, you’ll figure out what you love most. Here are some fun variations to try, the possibilities are endless: Non-dairy milks: Almond, cashew, coconut, oat Fruits: Berries, banana, citrus, apple, dried fruits Seeds: Flax, hemp, sunflower, pumpkin Sweeteners: Maple syrup, stevia, agave, brown sugar Oats: Oatmeal is such a great option for the purists out there (and you can try it with any of the variations above) but you can also look up overnight oats, which is a lot like chia pudding but with oats. You can also try an oat ball recipe like the one below: Ingredients: 1 cup rolled oats 1 cup coconut flakes ½ cup ground flax seeds (flax has so much fiber too!) Any additional seeds like hemp, sunflower, pumpkin, chia (optional) ½ cup mini dark chocolate chips (optional) ½ cup nut butter butter (almond, sunflower, cashew, peanut) ⅓ cup honey or maple syrup Directions: Mix the oats, coconut flakes, flax seed, mini dark chocolate chips in a medium bowl. Then add everything else and mix all together (I like to use my hands). Let it chill for 30-60 minutes in the fridge, remove and roll into balls, then eat! They should be stored in the fridge after that. If it’s too gooey, add more oats — if it’s not gooey enough, add more nut butter. https://images.squarespace-cdn.com/content/v1/5ff21ccc78965c3d27c63e42/1612474923545-TZ7A36I6IIE83ZZQ4ZPB/minimalist%25252Bbaker%25252Bsmoothes.jpg Make it - When you don’t feel like eating Those post-op drugs can certainly put you off of food. They can make you feel nauseated and bloated, and not in the mood to eat. Below are some snacks and recipes for when you don’t feel like eating, but know you have to. Sliced cucumbers with salt: If you don’t buy organic ones, make sure you peel them. Cucumbers are 95% water, so they’re super hydrating and help to flush your system of toxins. Cucumbers are also an awesome source of silica, which helps promotes joint health by strengthening connective tissues. Can be eaten alone, but I like them sliced with a little salt. Berries: I was really into strawberries, raspberries, blueberries, you name it. Again, go organic if possible. Vitamin C, antioxidants, high fiber – why wouldn’t you eat these little bursts of deliciousness?! Also, Vitamin C is an important part of building collagen, and collagen makes up a big portion of your bones — so berries support bone healing. Toast with butter: It soothes any wobbly stomach, obviously. To avoid carb overload (which can slow down digestion) and get in some good fiber, go for some sprouted bread. Smoothies: I have my own favorite smoothies, but definitely check out Minimalist Baker and her ENTIRE SECTION on smoothies (left) https://images.squarespace-cdn.com/content/v1/5ff21ccc78965c3d27c63e42/1612498698577-6YY0B9HG2CRR7HGOW6MT/toe_spreaders.jpg Make it https://images.squarespace-cdn.com/content/v1/5ff21ccc78965c3d27c63e42/1612498730328-KQO77OR233FIVZ77AHGE/yoga+image.jpg Make it https://webroken.com/broken-ankle-videos daily 0.75 2021-01-30 https://webroken.com/broken-ankle-articles daily 0.75 2021-04-29 https://images.squarespace-cdn.com/content/v1/5ff21ccc78965c3d27c63e42/1619721763754-ZS7H4J54Y9FQ2CQY3ZCF/Mihal+Freinquel+Broken+Ankle.jpg Broken Ankle Articles https://webroken.com/my-story-and-timeline daily 0.75 2025-06-10 https://webroken.com/community daily 0.75 2023-11-20 https://webroken.com/blogging daily 0.75 2023-11-20 https://images.squarespace-cdn.com/content/v1/5ff21ccc78965c3d27c63e42/de4f793a-4445-4da2-8a68-3d67df37edd5/Mihal_broken_ankle_blog.jpg Blogging - Daily blog Find way too much information — captured real time as I was going through it — on everything from pooping after ankle surgery to scar massage, showering after ankle surgery, calf atrophy, and much more. https://webroken.com/join daily 0.75 2022-01-30 https://images.squarespace-cdn.com/content/v1/5ff21ccc78965c3d27c63e42/1609792622055-Y60USFI7IC5CVHAJPSE3/ankle+hardware+xray.jpeg Join the club - Q&A When did you start weight-bearing? How long until you started driving? Working out? Wearing heels? Why did you remove your hardware and how’d it go? And the big one: when did you start to feel normal? I’ve got answers to your most common questions (plus some of the weird ones!).