Training After Surgery

Since my cancer diagnosis in March 2009, I have had four surgeries.  They include the double mastectomy, additional lymph node biopsy (both sides), a hysterectomy (open, not laparascopic) and  a final surgery to replace the tissue expanders in my chest with silicone implants.  The two hardest surgeries were the double mastectomy and hysterectomy; I experienced the most pain and limitations after these.  After the first three surgeries, I had one or more surgical drains in place and was advised by my surgeons to not lift anything heavy or engage in exercise beyond walking for six weeks.  My final surgery was simpler, and I was limited in my lifting and exercising for just 3 weeks.

I was very careful to follow my surgeon's directions after each surgery.  I did not lift heavy objects, run, or engage in any upper body weight training until I reached the 3 or 6 week mark.  I was committed to healing properly and not causing any damage to sites where I had surgery.  With that said, I was intentional about not being sedentary during this time of healing, as I knew that would not be good for my health or fitness goals.

The day after each of the first three surgeries, I got up out of bed and moved around the hospital room.  I was careful to sit down if I felt dizzy or in pain, but when I felt good, I would stand up again.  The day after the mastectomy and lymph node biopsy, I began a daily routine of "walking my fingers up the wall" to maintain my arm and shoulder range of motion.  This was critical to do as soon as possible.  Had I waited longer, it would have become much more difficult and painful to lift my arms.  (My fourth surgery was as an outpatient, and I was standing up an hour after I was awake in the recovery room.)

Each day after surgery, I would do a little more standing and walking in my house.  By the third or fourth day, I ventured outside and walked slowly up and down my street.  It was hard to do this with surgical drains in place, but it worked as long as I had the drains wrapped snugly against my body.  I also added in more stretching each day, progressing to a full-body stretching routine.  At one week post-surgery, I could walk a slow mile and then stretch.  During the second week post-surgery, I would take this one-mile walk twice each day.  Gradually, the walks became longer than one mile.  I also started adding some simple muscle toning exercises while at home.  I did calf raises and standing leg lifts while balancing myself against the wall.  Finally, I sat on a stability ball instead of a chair beginning the second week post-surgery.  While I did nothing more than sit on it at first, this helped me utilize my core muscles in a gentle way.  I then added some simple lower-body exercises while sitting on the ball.  I was very careful to maintain my balance and didn't do any movement that could have caused me to fall off the ball.

I was able to walk a mile because my pre-surgery fitness level was very high.  Someone who is less fit going into surgery should not try to walk, move and stretch as much as I did or as quickly as I was able to do it.  I never pushed myself; if I felt pain, fatigue or discomfort, I stopped and rested.  The walking and stretching felt great.  I think I needed less pain medication and slept better at night because of it.  I also know it helped me feel more optimistic and peaceful.  (Anyone who exercises on a regular basis knows its power to improve one's mental health.)

By the time I reached the 3 or 6 week date post surgery, I was feeling strong, flexible and ready to train again.  Each time, I took a week to build back up to my pre-surgery level of training, but it was not difficult to do this.  I'm convinced that the walking, moving and stretching I did during the six-week recovery period made the difference.  (I was also careful to eat well and include enough protein, water and complex carbohydrates.)

Because I wasn't completely sedentary and ate a nutrient-dense diet during the recovery period post-surgery, I lost little muscle mass and physical ability during those times.  This was very encouraging, as I was concerned that I would lose the fitness gains I had made prior to each surgery.  My fears that I would lose muscle and increase body fat weren't realized during any of these periods.