Having surgery can be unsettling and challenging in a person’s life. We never expect to have surgery, but the possibilities are always there. There is one question to ask yourself when the possibility presents itself; are you prepared physically and mentally for pre- AND postsurgery? This is where Three-2 Health & Fitness comes in. There is not enough emphasis on the importance of strength training, balance, and stability, before and after surgery. That’s why this program is so important for anyone who is planning to undergo orthopedic surgery. From a health standpoint and working closely with Physical Therapists, our mission is to educate verbally and physically the importance of being healthy and active before and after surgery. Being physically active has a tremendous number of benefits for the body in multiple ways.
We are driven to help individuals live a fulfilling, healthy, and independent lifestyle before and after surgery. We work in conjunction with Occupational and Physical Therapists to create the best possible program for the individual while decreasing the risk of future injuries. Some of our objectives in this program include:
Three-2 Health & Fitness teaches the principles of dedication, determination, and discipline along with the motto, “iron will…. never quit.” These fundamental concepts can instill an individual to overcome this difficult hardship/event in their life.
Common Orthopedic Surgeries Examples of exercises that can be performed before & after surgery
Hip
• 4 series TheraBand exercises
• Wall sits (single and double leg)
• Lying down leg-lifts w/ ankle weight
• Step up on bench (varying heights)
Shoulder
• “I”, “T”, and “Y” with bands or TRX
• Rotator cuff series
• DB, cable, or TRX rows
• Front, Lateral, 45 degrees raises
Knee
• Ankle weight leg extensions (seated)
• Abduction/Adduction w/ cables or bands
• Variations of squats
• Medial and lateral band exercise
Exercising can help with the release of endorphins that help fight depression and anxiety. These feelings can come from the thought of having surgery or post-surgery. Performing between 45-60 minutes of moderate exercise daily greatly increases your speed for recovery after surgery.
Exercising under the supervision of a certified personal trainer allows an individual to feel confident that they are getting exactly what their body needs while performing exercises. The goal is for the individual to feel comfortable that chance of re-injury is very low. Injuries can be caused by lack of strength and mobility in muscles leading to overuse, resulting in an increased risk of injury.
Strengthening opposing muscles to the surgery site is extremely important. Especially if surgery causes any kind of dormant behavior. Strengthening all muscle groups prevents any future injury while remaining strong enough to accommodate any restrictions after surgery.
After age 30, muscle mass decreases at the approx. rate of 3-8% every 10 years with an even more rapid decline after age 60. Maintaining an active lifestyle incorporating strength training helps promote muscle mass, slowing the decline, resulting in more independence as we age.
Studies support that physical activity before and after orthopedic surgery can help improve functional gains as well as lowering depression, anxiety, and having a positive impact on overall mental health. With high rates of successful orthopedic surgeries, unfortunately the variety of functional outcomes vary. Poor functional outcomes can lead to depression, anxiety, lack of coping skills post operative, and lack of social support. Physical activity has been shown to improve mood and lessen anxiety while also improving movement and strength throughout the body resulting in a higher success rate of functional improvement overall after surgery. Exercise releases feel-good endorphins enhancing the body’s sense of well-being. Sticking with an exercise routine increases the benefits of coping in difficult times such as after surgery, creating a positive and safe approach to better managing depression and anxiety.
