Strengthening through injuries, recovery, and pre and post surgery

Are you currently sidelined from your usual activities due to an injury or in a waiting period before an upcoming surgery? It's crucial not to fall into the trap of inactivity, which can lead to a weakening of your body and a significant loss of muscle mass. Strength training, which encompasses lifting, resistance training, and weight training, plays a vital role in any comprehensive exercise program. Engaging your muscles through resistance exercises is essential for maintaining strength and overall fitness, even when you are unable to participate in your regular activities. Fortunately, there are numerous exercises you can safely perform to preserve your strength without exacerbating your injury or causing further irritation.

First, let's dive deeper into the topic of surgeries. The strength and physical condition you posess prior to undergoing surgery can be just as important as the surgical procedure itself. Numerous studies have shown that individuals who enter surgery in a stronger physical state tend to experience quicker recovery times, require less extensive rehabilitation, and are able to return to their desired activities more rapidly. As highlighted by Steffens in 2021, "An emerging body of evidence reports that the preoperative status of the patient has a critical impact on postoperative recovery." This underscores the importance of maintaining peak physical condition leading up to any surgical intervention. Moreover, it’s a common misconception that complete rest following surgery is beneficial. In fact, many healthcare professionals now advocate that prolonged inactivity can hinder recovery. Chaguhale in 2023, "...found that patients who engaged in early postoperative rehabilitation experienced faster improvements in muscle strength and functional mobility than those with delayed rehabilitation protocols."

This principle not only applies to surgical recovery but also plays a crucial role in preventing injuries and facilitating rehabilitation from existing injuries. Understanding which muscle groups to target and the appropriate techniques for strengthening them in relation to your specific activities is vital for injury prevention. Continuing with modified strength training while you recover from an injury can dramatically expedite your return to the activities you enjoy. Interestingly, research has even shown that "training one side of the body results in an increased strength of the OPPOSITE side of the body" (Nelson 2020). There is so much you can continue to do when you are out of commission. It is important to be aware that muscle mass can decline by as much as 25% in as little as two weeks of inactivity, but the good news is that with the right approach, we can regain that lost strength! Sweeney (2022) emphasizes this point, reminding us that our bodies are capable of remarkable recovery given the right circumstances and efforts.

To navigate this process successfully, it is advisable to work with a knowledgeable professional who understands your unique body mechanics and recovery needs. This guidance is crucial to prevent overexertion, which could lead to further injury or setbacks in your recovery. Equally important is the need to listen to your body. It is essential to avoid the temptation to push yourself too hard or too quickly, as this often leads to setbacks that can be discouraging and detrimental to your progress. By being mindful of your body’s signals and respecting its limits, you can create a more sustainable path to recovery and return to the activities you love with renewed strength and resilience.