I have continued my walking workouts and am finding every day feels a little better. I was told that until I was cleared by my doctor I should walk as much as possible, but to start out with no more than 15 minutes of leisurely walking. I was also told not to lift anything more than 10 pounds, and to try not to bend at the waist and do no core work since I still have stitches inside that are healing.
I guess you could say I am going by the letter if not the spirit of what I was told. What I took from all this is that after two weeks I could go to the gym as long as I limited my activities to:
Walking on the treadmill. Started out with “leisurely pace” on Monday (22 minute/mile) and graduated to “business-like pace” today (20 minute/mile). Before surgery my walking pace was about a 16 minute mile. I am keeping it slower so as to keep from feeling any strain in the core. I am starting with 15 minutes this week, and will increase 5 minutes each week or as I am able.
Upper body. Bicep curls, shoulder presses, triceps presses and shoulder openers using 5 lb. weights. These require minimal core engagement so they seem safe. Right now I am doing all upper body exercises while seated on a stability ball, to further protect the pelvic floor. I basically am doing the exercises recommended in this video with a couple of extras added in.
Hip bridges and pelvic tilts. I am being gentle with these, doing them mostly to get some relief for lower back discomfort (from sitting around), and to maintain flexibility in the hip flexors and some strength in the glutes.
Calf raises and foot/ankle stability exercises. These are important since I gave myself tendinitis of the posterior tibial tendon back in January and am rehabbing from that in addition to surgery. It is possible that the tendinitis, rather than the surgery recovery, will be the limiter of when I go back to running. So I will work on this in hopes that everything will be ready at the same time.
One of the things I have noticed is that recovering from this surgery is very individual. Some people heal quickly, others don’t. I think I will be toward the quicker end, as I’ve really had relatively little pain all along, and I was pretty strong to begin with. And it may also help that as a runner I’ve been very tuned in to my body. I notice when things aren’t feeling right and tend to pay attention.
I also notice that there is no set formula for returning to exercise. Some people are running marathons 6 weeks later, and others take months even to run a mile. Not sure what this will look like for me, but I’m hoping to be running again by summer.