working out after surgery

[kassy]

So some of you seem to know a lot about working out... I need your help!

 

I'm having an operation on my ankle in a few weeks, the recovery will be a few months... I really need to lose some weight and get as strong as possible during that time as have some hard training after I recover.

 

I'll be watching my diet closely, but in terms of exercises I can do at home - think swiss ball, couple of full water bottles (instead of weights) and that's about it... any recommendations of what to do or any good websites with exercises on it?

 

Cheers!

[tman666]

So, if I read you correctly, you have 3 weeks to get as strong as possible until your ankle surgery? And you also need to lose a lot of weight?

 

First of all, you need to know that in a 3 week time frame, there is not going to be a lot you can do to suddenly be in amazing shape or lose a lot of weight. Weight loss, muscle gain, strength gain, etc. all take a long period of consistently working hard and eating a healthy diet.

 

However, as long as you understand that their aren't any "3 week miracle" workouts/diets in existence, there are some steps you can take to strengthen yourself before surgery. I'm no doctor (Read: LISTEN TO YOUR DOCTOR), but I would think that trying to lose a bunch of weight before surgery (especially only 3 weeks out) would be counterproductive to your recovery. Surgery is generally pretty hard on the ol' body, and you don't want to be in an overly fatigued or weak state when you go under the knife. I think that if you made weight loss your focus right now, you'd potentially be setting yourself up for a much more difficult recovery.

 

As far as strengthening goes though, there is plenty you can do from home. Without any knowledge as to your current fitness level or experience, it's hard to "prescribe" any sort of strength training routine. If you would tell us more about your abilities and experience, we'd be better able to assist.

[kassy]

Hey Tman,

 

Thanks for your reply and sorry obviously my post was confusing.

 

I actually want to try and get stronger and lose weight after the operation... will be about 2 or 3 month recovery. I wasn't very clear about that

 

This time next year I plan on cycling across the Himalayas to Everest Base Camp, at the moment I'm far too heavy. (and not fit enough)

 

During my recovery from my operation I can't really do much fitness wise, but I do want to make sure I come out of recovery as strong and as lean as realistically possible. So need to do some strength training, but can't bend my ankle (so squats lunges etc all out).

 

I just know a few arm exercises with weights, but it'll get really boring and I won't keep going - and it'll just be working out the same muscles... and then a little core stregth stuff on the swiss ball.

 

So any suggests or anything would be really really helpful - sorry if I'm still confusing. It's been one of those weeks:rolleyes:

[norajane]

The only thing I can think of you might able to add to the list is leg lifts. On your hands and knees, then alternate lifting your legs up behind you. Different heights, straight leg and bent knee. Lift and hold - that will burn. Lift, hold, then pop your leg up a little higher - that will burn, too. These will mostly strengthen the muscles in your ass.

 

If you'll have a cast on your ankle, that will actually help as it's added weight on your leg, so more of a work-out. You can balance that by using an ankle weight on the other leg. Obviously, you'd need to figure out if you can do these without damaging your ankle.

 

Check out the 8 Minutes Buns video on YouTube for an example of the kinds of leg lifts I'm talking about. I think he does a few different versions of them in there.

 

You should also be able to do girl push-ups - the ones where you are on your knees instead of your toes.

Edited June 11, 2010 by norajane

[tman666]

Kassy, thanks for the clarification.

 

I think that you could probably do the following without much trouble. Much of it will echo what NoraJane said.

 

Posterior Chain (glutes, hamstrings, lower/middle back): Superman Holds, Glute/Ham Raises (GHRs) (maybe, depends on pain), Leg Curl Machine, Leg Supported Back Extension (maybe, depends on ankle pain), reverse planks (I don't know if that's the actual name of them, but I'm picturing putting your feet/ankles up on the edge of a couch, using your elbows for support on the floor, and then flexing your glutes/hams/lower back to try and get your body in a straight line), side leg lifts (unilateral), back leg lifts (unilateral)

 

Quads/Hip Flexors/Abs: Deadman raises, leg extension machine, lying flutter kicks, lying bi-cycles, russian twists, lying leg lifts, hanging leg lifts, lying isometric straight leg holds (feet 3-4 inches from ground).

 

Upper Body: Table dips (need a chair and a sturdy table. Put your feet on the chair, and then use to table to support your dips), push up variations, pullups (or cable pull downs, depending on your capabilities), overhead presses. You have a lot more options for training upper body.

[GrayClouds]

Maybe add some concept2 rowing and or swimming.

[kassy]

Thanks so much for your posts, will give it a crack when I'm in my recovery, but will no doubt have more questions for you later:)

 

Fell off my bike and landed on my head on a tree trunk, have a slight concussion, so sorry for the short reply, feel like crap:o (to make it worse the guy I like told me he's getting back together with his ex today, bugger!)

[doublescorpio]

I just had ankle surgery 4 weeks ago, hopefully some of my experience can help you. I had some bone pieces removed and soft tissue repair.

 

The hardest part about the two weeks after surgery was I had to be completely non weight bearing and I had to use crutches. I am pretty fit and quite small in size, but WOW those crutches were a work out on my arms, obliques and upper legs. I prepared a month in advance by doing extra strength training on those areas but in my experience it was TOUGH to be 100% reliable on them anyway. If you are going to be on crutches I seriously recommend that you try them first and even add some weights to your lower legs if you can to build strength. My calf muscle shrunk over two inches in just two weeks and went very saggy. But now it is almost back to normal.

 

The only activities I have not been able to do is any impact type stuff including the eliptical machine. I have been riding my bike every day, the ankle is secured in a tensor no prob. I can do almost everything mentioned in this thread except for squats and lunges. If you want to lose weight and get fit quickly after the recovery, you will definitely need tons of cardio and swimming, deep water running or the bike should be perfect for that. I use a balance board daily on each foot.

 

If you need a specific recovery process it would be best to see a physiotherapist for that. They may not be able to help you drop weight but they sure are creative in ideas that would be safe for you. I was completely non active for a full year due to my injury and risk of arthritis, and went up to 129lbs as of my surgery date, my high weight was 131lbs. Add to that that I have hypothyroidism (slower metabolism/increased fat, sluggish lower leg reflexes etc). In just the last 2 weeks I am down to 124lbs and energy levels are awesome, my healthy weight is between 115-120lbs so I am almost there. So there is hope! Follow your docs orders, don't rush it, do some degree of exercise daily and if it feels like too much pull back. That is my advice.