06 Jun POST-OP RECOVERY
POST-OP RECOVERY
If you look within your inner circles, you likely know someone who recently had or is scheduled for some sort of Orthopedic Surgery. And while it is such a prevalent thing nowadays, one of the things that we still hear is that the recovery is lackluster, painful and in some cases, has left you with the same limitations before surgery.
And why is this?
It could be that your surgeon doesn’t feel that you need to start Physical Therapy right after surgery or that you don’t need it all.
Understandable … to some degree.
Or, it could be due to what you’re doing or not doing, how you’re doing it or when you started doing it.
Your surgeon comes from a position of authority and expertise and is or should be the point person for your successful outcome. However, what you do, how you do it and when you do it does matter.
Your bias alarm might start to sound because our business is Physical Therapy. #guilty
Even if you are skeptical or disagree with our statement, at least allow me to share this universal 4 step guide on what you can do to start recovering from surgery the way you are meant to, with or without a rehab pro.
#1: STAY AHEAD OF THE IMPENDING … SWELLING
When an injury or in this case, trauma occurs, this creates for a lack of a better term – a cluster______, due to the level of swelling that naturally develops.
Although swelling is part of the normal healing response, staying ahead of it is going to set the tone for everything else that follows which are a decrease in pain, improved ability and confidence to function normally and it fights off impending muscle loss. The sooner we can disrupt that loop, the sooner we trend upward and make progress.
How soon you ask? Right away. As early and often as you can.
This process normally occurs even without any intervention via the lymphatic system; our universal waste removal system. This is a passive system that is supported by muscle contractions. Those muscle contractions which are produced when flexing for a selfie, walking and moving frequently, act as mini pumps throughout the body and facilitate lymphatic drainage.
So all you have to do is take more selfies – right?
Sometimes, it is easier said than done. Pain is real. We all know what it can do. You can stay ahead of the swelling with these high or low-tech tools and methods:
HIGH TECH
LOW TECH
Since all of us are going to spend a lot of time walking or moving soon after surgery, you don’t want to neglect the joints below the surgical site. What goes down must come back up. Gravity dependent positions can cause pooling into the hands, feet, and ankles, so we want to be mindful of this as well and also apply compression around the areas furthest away from the surgery. So rather than opting for a compression sleeve for a knee, choose a compression sock to limit fluid build up around the feet and toes in the event you don’t have a voodoo band.
#2: CONNECT THE BRAIN TO THE MUSCLES
Now that you’ve taken the steps to stay ahead of swelling, the next step is to reconnect the brain to produce non-threatening muscle contractions (yes, they do exist, even early on). This can be achieved by performing isometric exercises; which are muscle contractions that don’t result in range of motion changes of the joint(s). The goal here is to re-gain trust and get comfortable generating force. Isometric exercises also have analgesic effects to help de-sensitize pain and are the best place to start.
#3: KEEP ON KEEPIN’ ON
I think we’ve all learned that sitting around and feeling sorry for ourselves has not been helpful nor productive for mind and body. Exercise, Movement and Maintaining a level of fitness makes us feel a sense of accomplishment, allows us to still feel attractive to our significant other, improves mood and supports the rebuilding of muscle. And what if we told you that loss of muscle strength begins 72 hours after a period of inactivity?
The easiest way to start that process is to get up and Walk (preferably outdoors).
If there are greater post-op limitations that require prolonged immobilization, then walking may not be a reasonable option. There’s supporting research that strength training of the opposite limb can result in strength gains of the immobilized limb.
To kick it up a notch, the Assault Bike is a versatile torture device because it still affords for heavy duty conditioning while simultaneously protecting a surgical site until you receive clearance for further activity.
“Loss of muscle strength begins 72 hours after a period of inactivity”
#4: EAT TO SUPPORT HEALING
You may have heard the saying “Abs are made in the kitchen”.
After surgery, what you choose to eat can help maintain your weight. Early on, you likely won’t have much of an appetite due to a natural decrease in activity level. So the last thing you want to do is to eat the same way you would from a macronutrient or caloric intake standpoint. What a healing body needs is an adequate amount of protein to support rebuilding of new muscle and soft tissue. But more importantly it needs an adequate amount of protein to limit further muscle loss. Anywhere from .5-1 gram per pound of body weight is recommended.
Making sure that you also are eating foods rich in collagen ensures that your body is in the best environment for healing. Collagen is a substance in muscles, tendons and ligaments that keep them pliable. Cooking meat on a bone, broths or supplementing with collagen powders are good sources.
Supplements that help with inflammation also help you heal at the rate you’re naturally supposed to and help with pain control. Fish oils/omega fatty acids and Turmeric have been shown to have anti-inflammatory benefits.
Overall, you want to cover all the bases to maximize you’re healing potential.
Granted there are and will be unique precautions and recovery protocols with each specific procedure, so please check with your surgeon before you begin.
But remember, there are actionable steps that you can take right from the beginning to recover your best from surgery.
Stay well.