(Photos are from 2013-2014 when I dislocated my elbow and smashed my wrist. 9 months later I was trying to come back too quickly and snapped my ACL. Oh yeah, and I was going through a divorce, short-selling my house, and quitting my job to be a full-time coach. Ha Ha! Keep looking for those silver linings! If I can do it, you can too!)

Crashes happen and when they do, sometimes we need a little help from our friends. This is a post-surgery checklist for my broken friends. Feel free to message me on Facebook with additional ideas you have.

Sink the Stink (bathing):

  • Shower chair or bench
  • Detachable shower head
  • Garbage bags – to wrap over injury
  • Waterproof cast covers are sweet too
  • Baby wipes – beside the bed
  • Pit pads – abdominal pads beside the bed
  • Handicap toilet seat

Move it or lose it! (mobility) – some cities have agencies that lend or rent these out. Put out a FB message too.

  • Cane
  • Crutches
  • Wheel chair
  • Duct tape to bling your new ride (hello kitty and pink zebra recommended)

Borrow list

  • Shower chair or bench
  • Handicap toilet seat
  • Detachable shower head
  • Cane
  • Crutches
  • Walker
  • Wheel chair
  • Cryo cuff – ice chest thingy for knees


  • Food tree 2-4 weeks
    • Email out a month-long chart
    • Friends sign up to bring 1 meal per day
    • Comfort foods hot and cold
    • Casserole / mac & cheese / stew / etc
  • Kitchenette – set up a make shift kitchen in your room
    • Accessible food and water
    • Water jug
    • Water bottle
    • Within reach medical and art supplies
    • Snack box filled with treats
    • Clif bars
    • Cooler
    • Microwave
    • Garbage bag

Girl we couldn’t get much higher! (Pain Management)

  • Chart for meds: check boxes for- what / time / amount
  • Timer or phone alarm for reminders
  • Pre-opened medicine jars – can’t open childproof seals with one hand
  • Ice packs- rotate them
  • Cryo Cuff or knees – replace ice as kneeded
  • Careful not to stand all day
  • Common baby light my fire

Shit happens (or sometimes not) – prevent the poo-baby!

  • Handicap toilet seat
  • Miralax
  • Stool softener
  • Prune juice – warm
  • Prunes
  • Coffee
  • (you’ll need all of it to shit)

Getting around (travel)

  • Phone tree – rides to dr, pharmacy, grocery store, etc
  • Send out dates and times to see who can help

Boredom bunny hops (entertainment)

  • Movie access – log ins for Hulu/ Netflix
  • Kindle with books loaded
  • Books – borrow from friends
  • Brain games – some people like that nerdy crap
  • Language apps – learn a language
  • Plan a trip somewhere as reward for getting through this shit
  • Podcasts – Roam Ryders
  • Websites – Ryan Leech (learn skills like bunny hops, manuals, visualization)

That’s what friends are for

  • Refill water jug
  • Change the sheets
  • Do the laundry and dishes
  • Entertainment – watch a movie with them
  • Phone tree – for appointments and errands
  • Food tree – one person per day for 2-4 weeks
  • Outdoor walks – fresh air does wonders, get them out of the house
  • Wash and brush their hair (a pink streak will really cheer them up)
  • Paint their nails (after surgery)
  • Be their cabana boy (or girl) – to be at their beck and call for the first few days
  • Know your friend is going to be a moody bitch and try not to take it personally

Words of wisdom (get a journal and write in it):

  • Affirmations – write one good thing about yourself each day
  • Attitude check – track how your feeling as a self-help guide
  • Have friends write you one paragraph stories from when they were injured

Big girls don’t cry? (Oh yes they do!)

  • You are going to cry a lot
  • You’re going to feel like a baby
  • Remember this is temporary
  • You will have to ask for help
  • You are going to be an irrational moody bitch (blame it on the drugs)
  • Warn your friends and thank them a lot

Let the training begin (start slow)

  • Stationary trainer and road bike – borrow from friends
  • Spin app – Trainer Road / Zwift / Training Peaks / etc
    • Have a friend set it up with you
  • 10 minutes will feel like an hour at first, give yourself time to get back

Puffy hearts (follow up)

  • Thank your friends, maybe throw them a party for keeping you sane!