easing into exercise after surgery
At some point or another, many of us will experience the need for a surgery in our lifetime. In most instances, these are planned events, but in others it may be due to an acute injury or an unexpected diagnosis. In any case, if you were participating in a regular fitness regime prior to the surgery, it is important to “exercise” precaution as you ease back into a regular fitness routine following the procedure. Here are some tips based on my personal and professional experience.
Prepare
The best way to ease back into a fitness routine is to have one to begin with. Taking a proactive approach is always a good place to start. Research indicates that if a person is fit and strong to begin with, having even a moderate muscle mass, [1; 2; 3], the road to recovery is often shorter with fewer complications – including lower risk of post-operative infection. Participating regularly in fitness classes, like those offered by Body & Soul®, which combine cardio and strength training, help prepare our bodies for what comes next – even if that next thing is unpredictable and unexpected.
If you are having a planned surgery, it is also helpful to understand what body parts will be directly affected by the procedure and focus on preparing the part or parts ahead of time. For instance, if you know you are going to have a knee surgery, focusing on strengthening of the glutes, quadriceps, and hamstrings, as well as the gastrocnemius and ankle musculature of both the affected limb and the contralateral limb can be very helpful post-operatively as you begin to move again. Another example would be focusing on core and pelvic floor strength in preparation for a surgery in the abdominal region.
Precautions
Often, following a surgery, your provider will give you specific precautions to follow after the surgery. It is always important to have a clear understanding of what those precautions are (or have a caregiver understand them). If you do not completely understand, be sure to ask questions so that you do. Precautions are based in research, patient condition, and physician recommendations and are meant to prevent complications, decrease healing time, and promote optimal outcomes. ALWAYS, always be sure to obtain clearance from your physician prior to attempting to return to a fitness routine.
Return
When it is time to return to your fitness routine, it is paramount to listen to your body and take it slow. Do not be surprised if at first you are able to 30% of what you could do pre-operatively. However, if that is the case and you were active prior to surgery, be encouraged to know that you will likely see rapid gains in a short period of time since our bodies have muscle and neurological memory (i.e. it is easy to relearn what we knew in the past). The return to exercise can also be a time to unlearn bad habits and start fresh with better movement patterns – especially if poor patterns were a reason for the surgery in the first place – so this “taking it slow” is not always negative. If you are participating in cardio exercise, feel the freedom to do movements at half time until your body is comfortable with each step and add in other body parts slowly – for instance, start with just leg movements, then add in the arms.
When it comes to strength training, there is no shame in starting with lower resistance than used prior to surgery – it is highly likely that it will be necessary. If you try to use the same amount of resistance as before, you could risk further injury. Go slow, go low. Use a lower resistance and pay attention to how you feel during and after the exercise. Soreness to the point of not being able to move, would be an indication of too much, too soon; but a little soreness afterwards is to be expected as you rebuild muscle strength and endurance. Gradually increase the resistance and time duration for both strength and cardio training.
Modify! For any exercise there is almost always a plethora of modifications to make it easier or more challenging. Ask your fitness instructor or allied healthcare provider (such as a PT or OT) for ideas on how to best modify an exercise to best fit your situation, so that you are able to smoothly return to healthy and strong movement.
Conclusion
Surgical interventions are a frequent occurrence for those of us in Western culture and a way to help maintain a healthy, strong body. Following a surgery, it can be challenging to sit out from previous physical fitness routines but have hope and give yourself grace as you set a gradual pace to return to or exceed prior levels of strength and conditioning. Sometimes, I think, that what we categorize as a “set-back”, is in reality, a situation in which God is calling us to “step back” into a place of rest and restoration, so that we can “step forward” into a stronger and healthier body, that brings him all the glory.
by Amy Hoffman
Williamsburg, VA
Amy M. Hoffman hails from Williamsburg, VA where she lives with her husband, David, of 21 years, and their three children: Joshua (15), Katie (13), and Benjamin (12). Orignally from Baltimore, MD, Amy attended the University of Virginia in Charlottesville, VA where she and David met. They both completed degrees in engineering. After marrying, Amy went on to complete a clinical doctorate in Physical Therapy from Old Dominion University in Norfolk, VA. She now works part time as a physical therapist at a local skilled nursing facility which serves military and civil service retirees, but has a special interest in connective tissue disorders. Amy was introduced to Body & Soul® Fitness around the age of 5, when her mother attended classes at their church. In 2010, while wishing for a similar type of exercise class to attend in Williamsburg, she discovered that not only was there a similar type of class held at the church at the front of their neighborhood, it was Body & Soul®! So she began attending classes that fall and in 2016 became an instructor. Later she earned a Group Fitness Instructor certification through the American Council on Exercise. Amy believes that we are called to care for our bodies as temples of the Holy Spirit, and Body & Soul® provides the perfect platform from which to do just that. Outside of vocational activities, Amy and her family enjoy spending time outdoors - hiking, biking, and occasional kayaking. She is happy at the beach or in the mountains. Wherever she goes, you will find her with an audiobook and several skeins of yarn for knitting up her latest project.Body and Soul® Fitness is an international Christian fitness organization that trains and equips instructors to lead a variety of group fitness programs including choreographed aerobics-style Cardio Strength & Flexibility™, cardio dance style Dance Blast™, free-weights-focused Power Strength™, boot camp style FIT360™ and Longevity FIT360™, and GOLD™ - lower impact programming for participants that are pregnant, have weight challenges, injuries, or other medical conditions. These exercise classes meet in church gyms, community centers, gymnasiums, parking lots, schools, etc. across the United States, Europe, and Africa. In-person and virtual fitness classes are available.
Key words: Christian fitness, women's exercise classes, group fitness, dance aerobics classes, Christian group fitness, Christian fitness app, FitTV, Body & Soul, Body and Soul, fitness instuctor training, low impact exercise
