Exercise post op Started by: Annayah
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AuthorPosts
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Hi girls just a post for any gym addicts wondering about getting back to the gym post op.
First of all definitely ask your surgeon as they may tell you differently to the nurse.
I spoke to my surgeon and he said I would be fine doing ONLY lower body exercise after 2 weeks.
I went back to the gym at 3WPO but only once that week, I went 3 time in week 4, 5 and 6.
Obviously if you are new to the gym any way I’d say to try and wait the full 6 weeks as you don’t want to pull anything but if you’re like me and used to training 5/6 times a week you should be fine doing soley lower body.
When training lower body, do not do any free weights where you will have to lift the weight with your arms to get it on the bar or on your shoulders. I stuck to machines where I could just select the weight with the pin therefore lifting nothing with my arms. Best exercises being: leg press variation, leg extension, hamstring curl (seated), glutes kickbacks with ankle strap, abductors with ankle strap, adductor machine, abductor machine, push downs with the assisted pull up machine.
Any lower body body weight exercises will also be fine, body weigh squats, wall sits, body weight lunge variations and step ups. Cardio wise the stepper or an incline walk on the treadmill.
Obviously I’m not the professional the surgeon is so take their advice.
Sorry if this is boring but just wanted to help anyone who was like me and wanting to get back.This is really helpful thanks. Im used to training at crossfit 3 times a werk then an extra cardio session so 4 times total.
Did you have unders?
Im hoping to be allowed to go swimming at 6 weeks alsoamd do some long walks while im off work and at weekends. Im seeing my surgeon again tomorrow and will ask specifically as last time he was quite vague.
Anonymous
2pThanks Annayah, this is really helpful post!
My surgeon said 3 weeks was fine for lower body and going to see how I feel once I get to 6 weeks with upper body training! I’m scared to lift anything heavy once I get to 6 weeks though for just in case as it’s still early days!
This is really helpful I had my op last Monday and already itching to get back! Used to train 5 times a week so I’m really struggling! Ixxxxx
@louiangel yes I had unders! The nurse cleared me for swimming at 6 weeks so should be fine. I think they can be vague purposely sometimes as everybody’s different and you just have to know what feels right for your body and not push it
@danniilk the nurse said I’m fine to start upper body again now I’m six weeks but I’m still a bit scared too! I’m going to do some lower back this week but leave upper body for another 2 weeks. I’m also going to get back to using free weights on my lower body as I can lift the weights up to the rack now, so I’ll just do a glutes session, quads and calves session, back and hamstrings, abs and another leg day this week. Think I’ll wait until 8WPO for upper back, shoulders and arms
@emily1990 I know I was used to 5-6 sessions a week so going down to nothing felt horrible. I lost weight at first but I’ve put on a few pounds now unfortunately but I’d rather that than lose muscle and I’m sure I’ll be able to get back to normal now that I can train properly. It’s important to rest for a while whilst recovering, but when you feel a bit better try some body weight exercises at home, just nice and easy as you shouldn’t get your heart rate up too much in the first few weeks, but it makes you feel better to know you’re doing something. I didn’t do anything POW1 because I was so tired from the medication but in POW2 I’d just do 100 squats whilst watching TV then 100 sumo squats and 100 lunges. Just made me feel a little more active!
Anonymous
2pI’m hoping to be cleared for swimming at 6 week check. Feeling very lazy!
Anonymous
0pYessss!! @annayah best post for a gym freak like me! I have my op on thursday an i weight train 6-7x a week. Sometimes double sessions a day an was mostly worried about losing all my leg muscles i worked hard for. Eek definatley will ask my nurse. Was dreadin 6 weeks no gym. Appreciate all the advice hun, xx
@beckiea I had a second surgeon consultation to ask all the questions I forgot to ask on my first consultation as he wasn’t very talkative on my first one either. If you write down a list of things to ask him that’ll help as I forgot to ask a lot of questions at first, but I’m sure you can ask on surgery day if you need to x
Anonymous
0pThankyou hun, il try ask Thursday if not on 1 week post op, hope I heal quick!
thanks for all the advice xx -
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