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Getting back to pre op fitness


Pepper9
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I know that fitness is important to a lot of girls on here so thought I'd post about my post op exercise and getting back to pre op fitness. 

I had a pretty good recovery initially and live on my own so was completely self sufficient. 

I first went for a walk at 5 days post op (following instructions) which was a short slow one, about half an hour. Felt fine afterwards so extended to an hour from then. From two weeks went back to gym to walk on treadmill, gradually increasing speed and incline. Initially I didn't think this was doing anything but a mental thing but afterwards think it really did help. 

I kept to the leg cardio then until the six week post op point. I did treadmill, reclined bike and a circuit with lunges, glute bridges and air squats. I was so scared of damaging myself I followed instructions to the letter! 

At six weeks I saw my PT who has had a BA and specialises in injury and post op recovery. I got a 4 week program which at that stage focused on really light weights and lots of mobility work. Shoulders especially needed lots of mobility work. This had strength mixed in with cardio and strict movements rather than dynamic ones that might put more pressure on them. I set myself some goals for incorporating old routines. 

After those four weeks I started back at my normal pre op routine. Still building strength back up but participating in all classes etc with only a few modifications. However, the first day I went back I did something that hurt to my incision area on left side. Surgeon seemed to think it was unrelated to surgery. I went to gp who said it seemed some scar tissue had torn a bit maybe. I took a week off training then and that resolved after a few days. Still not really sure what it was but it hurt more than anything I had post op so was even more ultra cautious after then. 

I am now 4 1/2 months post op and yesterday got my goal of being able to do one strict pull up before Christmas. Just one but I was pretty stoked! My weights are all back to where they were pre op. The only modifications I make to workouts is the dynamic bar work - can't do toes to bar, kipping pull-ups etc. I can hang off the bar and do knee raises and l-sits but moving still causes a little pressure so easing back in. Push ups are fine and back to full chest to ground. I don't get any animation and it doesn't feel werid for me so that's good. 

My surgeon said no restrictions so my only hope now is that his advice is correct and in a few years I won't be posting about revision needed for lateral displacement etc!! 

I got dual plane placement as had no breast tissue but it was really important to me to be able to exercise as per pre-op so asked surgeon many times! 

This is a very long post already so not too specific but feel free to ask anything. also interested to hear of others experiences as to how long took them to get back to pre-op exercise and fitness. 

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That's great to hear and very re-assuring - thanks for sharing.  It is great to hear that you are pretty much back to where you started in what I would consider a fairly short amount of time.  I can't wait to get back to some exercise - I went for a light walk last night (prob a bit naughty) while my husband walked the dogs but really just around the block.  It was great just to get some fresh air.  

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I thought I would post because it felt so slow when going through recovery and I got pretty frustrated a few times with how long taking. I took slower than friends of mine with same surgery as scared of hurting myself but am pretty stoked now to be where I am. It will happen ladies! Take it easy on yourselves! 

Wow intense ,I just wanna know when sit up allowed im so butt lazy ?

you'll be surprised. My abs got a great workout post op because I used them so much trying to avoid using pecs! 

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I don't see why not at seven weeks. I found planks uncomfortable then but sit ups and crunches should be fine. If they feel funny try some slow leg lowers. They won't engage pecs at all. I also did lots of "dish" holds as more static movements were easier than dynamic ones. Had arms down by side rather than overhead at first. 

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I had a similar journey Pepper. I had dual rhinoplasty and BA with removal of rib cartilage so I was pretty sore for awhile. I put off getting a BA for years because I was so scared of taking time off training and getting fat. So silly in retrospect.

 

I started at Day 13 with 30mins incline walking, 30mins recumbent bike every day or two and built that up to 10-13km walking a day by Weeks 4 to 6. I was cleared for all activities at 6.5 weeks but advised just to listen to my body. I started with running one min, walking one minute the first day. Realised that was too easy and then ran a straight 7km the next day. The only discomfort was the sports bra on the incisions. I started weight training Week 7 and was back to pre op strength by Week 10-11. 

 

Im now 4.5 months post op. The only thing I don't do yet are pull ups which I could do unassisted pre op. I can still see my dissolvable sutures under my skin and they pull a bit when I try to hang from the bar. I can do close stance push ups no problems but only a few regular ones. Same pulling sensation... 

 

 

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This is all really interesting to read. I'm dying to start doing something but at the same time I can feel my body telling me it's not ready. 

I will be training for a half marathon in Aug next year and am really worried I'll have lost all the work I had been doing on my running in the three months before my op. My standard run before my op was 7km or so. 

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  • 10 months later...

I am not allowed to do chin ups ever.........what my surgeon said. So I have adhered to that. I still do chest work but don't go as hard as I used to before my BA. I am over 2 years post op and I don't really limit myself to anything except for the chin ups/pull ups that my surgeon did not want me doing. I also do HIIT - high intensity interval training twice a week; go to the gym 3 times a week doing weights and go power walking once a week. I created a fitness plan with my surgeon prior to surgery - we had a big discussion about it. I was allowed to go back to the gym at 3 weeks - but no weights, no upper body work and no abs. By 6 weeks post op I was doing light weights. By 4 months post op the weights were a lot heavier and by 9 months post op I felt I was pretty much back to  normal. But I was very careful as I did not want to stuff up my surgery.

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  • 1 month later...

This is actually one of my biggest worries regarding BA recovery. I am in the gym 5-6 days a week and I do fairly heavy weight training. I'm having my implants placed over the muscle - the surgeon looked at me and said absolutely not to under the muscle given the way I am built. I become very ratty when I don't exercise... perhaps having new boobs will keep me cheerful!

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  • 8 months later...

Great post @Pepper9 and thank you to all of you other girls for sharing your experience,  im due to have my BA in 5 wks pluss im a PT and fitness instructor so reading this gives me hope that ill  be able to get back to teaching classes soon. Im taking 3 wks pff from my PT job then going back on lite duties and i have 7 wks off from teaching classes so hope i will be ok to eas back into it by then.

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