There are times when surgery is inevitable There is no supplement, movement, mobilization, rehab or strengthening protocol that can heal you. Sometimes unrelenting pain is reason enough to seek out a surgeon. Sometimes we hit compromised levels of function that are just unacceptable. Surgery can be a miracle too. There is, however, a significant amount of time in between day of your surgery and return to sport strong.
We humans have extraordinary healing capability. But, there are no fast healers. You either heal at the rate that humans can heal, or you are slower than that. In short, there is healing, and then there is maximal healing.
It can feel overwhelming after surgery. Stick to the basics. Control what you can control.
But hey, there is no way to increase the speed of the human healing response. What we’re really doing is trying to remove as many obstacles from its way as possible. You’re gonna have to do the time, and always remember not to sabotage your healing process.
Be conservative with your rehab exercises. Do not try to rush back to your old routine. Give it proper time to heal and try not to overdo your exercises. Always follow the guidelines provided by your Physio/ surgeon.
With that said, our number one goal post-op is to get ahead of the swelling. The best method for reducing your swelling is autogenic compression with external compression gear. Autogenic devices like the H-Wave send an electrical current into the muscle that creates a muscle contraction that then activates the lymphatic system (the sewer of your body).
Compression socks, blood flow restriction therapy devices, and other compression gear improve the circulation in and around the limb.
When your joint is below your heart, it creates a gravity well. This is why leg surgeries so-often result in swollen ankles. Swelling is the enemy. And, elevation does not equal putting your leg on a pillow on the couch – elevation means lying on back, butt against a corner, and leg up on the wall.
Use these techniques as much as you can post-op.
One of the best recovery process of human body is sleep. It helps in rebooting your whole physiological system. For the first 6 weeks (at least) try to get 10 hours of sleep a night or more. REMEMBER: No sleep = no healing.
To maximize the recovery process include high protein and low carb diet. Definitely avoid the high-carb processed staple foods like pasta, pizza, orange juice. Consider lowering carbohydrates to less than 100g and avoid inflammatory foods such as sugar, pasta etc.
Use crutches to de-load your injured part. It lets the tissues heal while providing the gradual loading over the joint.
I also strongly recommend getting onto a Stationary Bike within 2/3 days or whenever you’re ready. By using 3 limbs, you can condition other body parts while healing. Your tissues will thank you for the increased circulation. Do 50 sec slow, and 10 sec fast, for 20 to 30 minutes a day.
Also, do a minimum of15 mins of soft-tissue everyday. The more the better while monitoring for any increased pain, but that’s a good minimum. Tissue mobilization techniques will also stimulate lymph flow and lower your cortisol and stress levels.
Keep training your non-injured body parts.
And there you have it!
| Tags: | ##rehabilitation #postsurgicalrehabilitation #sportsphysiotherapy #physiotherapy |
