By - currentlyeatingmoss
As you are post DI, My advice is - approach working out carefully. I'd wait till you are 12 weeks post op to start doing sth else than walking/jogging/biking.
That goes especially to heavy weights.
You are early in the process and working out heavily can stretch your scars significantly.
Yeah i find that scar stretching is something I'm a bit worried about since they still feel kinda tender (?) and I've just this week started biking places instead of taking the bus and even that feels slightly illegal lol
I think waiting the 12 weeks would be ideal, just to be sure. Thank you!
No prob!!! I'm always happy to help.
Go easy and observe your body
8 weeks is pretty common. You can wait 12 if you want, but any changes to scarring is going to largely be genetics, not activity, after the first month or so. If you scar poorly, wait longer. If you scar cleanly, no need. I resumed running at 6 and weights at 8 with no change to my scars (despite no scar care).
I think you're downplaying the impact of activity... I've had my incisions redone multiple times from revisions. First time I was very careful with movement and diligent with scar care. Second time I was much more lax and started overhead lifting at 10 weeks. Looking at photos, the second time I ended up with significantly more scar stretching, and I generally scar pretty well.
The majority of people don't need any revisions, so it sounds more like you're an outlier.
Again, 6-12 weeks is pretty standard for resuming all physical activity, with 8 being maybe the most commonly advised.
Not my point. The reason I mention my revisions is because I've seen what happens to scars with the same genetics under different scar care and exercise routines. If you've only recovered once then you don't know how your scars would've looked differently if you had restricted your activity.
There's no medical problem with resuming full range of motion at 8 weeks, but it can result in aesthetic differences for those who are concerned about that.
It's a false comparison because if you've already reopened your scar then the tissue is inherently weaker and going to scar more no matter what you do.
I can't picture how my scars would've looked different if I behaved different because they literally did not change in size.
Not necessarily a false comparison. After my third (and final) revision, the scar stretching has been the same as the first time since I've been doing the same original routine.
I would say that you are an outlier as well in that case. Most people have their scars stretch to some extent even with perfect scar care. You can't assume that others will be as lucky as you.
My surgeon has given me the advice to not train any chest related muscles (arms also) until I’m 3 months post op. To not fuck up my scars. Of course all techniques are different so I’m not saying this will be the same for you but it’s just the advice I was given.
I think it's a valid advice - also seeing how bodies heal and scar differently. But i think it's a good idea so it's completely sure they're healed and won't tear or stretch.
I've had some problems with small "bursts" in the scars which then became infected - hence why I wanna be careful so it doesn't keep happening. So i think your surgeon is right with waiting 12 weeks just to be sure. Thanks, man!
I started with the elliptical at about 6 1/2 weeks, and started very lightweight lower-body stuff around 8 weeks (plus light bicep curls). I didn’t do much upper-body stuff till around 12 weeks (and what i did do was very light weight). But you can start with lower-body and core stuff and still have a decent amount to do.
I’m about 5 1/2 months post-op and have reintegrated everything but overhead pulls/presses, and my scars look great. Any stretching has been minimal, and even at their thickest point under my arms, they’re still definitely on the thinner side. That said, listen to your body and if something feels painful or like it’s pulling on that area, stop. The waiting sucks, but the best thing I found for it is to focus on the movements you can do, do those regularly and with good form, and you’ll be back to everything else soon enough.
edit to add specific exercises: early on I did some leg presses, calf raises, and bodyweight squats. I added very lightweight Romanian deadlifts (I’m talking like 20lbs to start) somewhere around, idk, 10 weeks or so
Oh this is great, thank you! I have thought about doing lower body stuff since the surgeons mentioned being able to walk for longer and bike around at 8 weeks, so i figured it would be okay with working those muscle groups. I'll definitely wanna add core too and focus more on what i can actually do!
And thanks for the exercises! Maybe i could start easing into a routine with those first and see how it goes
I play a college sport and was not able to refrain from lifting and playing for the recommended time. I was back in the gym and on the ice about 5 weeks post op DI w/nipple grafts and ignored the restrictions. I have bigger scars because of it, but I knew that was going to happen and i’m perfectly okay with it. If you’re worried about scarring, take the recommended time off from your surgeon.
That's good to know! I definitely understand not being able to refrain yourself if it's something you're passionate about and as long as you're happy that's what matters! Thank you!
go slow, light, and most of all listen to
your body, it’ll tell you what’s okay and what’s not. i couldnt do overhead for a long time due to pulling and tightness.
personally i went for walks like 3 weeks post DI, worked up to legs (machines only), and slowly incorporated upper body.
Yeah the overhead thing is not really what i think I'm able to right now, even tho i really want it lol! But it's true that the body will tell when something is too much. Thank you, mate!
same i was keen to just get wider back/shoulders asap and was like nup 😂😂
Start at 50% weight AND volume and get slowly back up. That's all really! Pay attention to your body and skip anything that feels wrong.
That's also a good tip! I'll definitely start very low weight and probably wait with too much overhead stuff until it feels more right. Thank you, man!
My doctor gave me the ok to start easing myself back into the gym at 2 weeks with my only restrictions being not to do any chest exercises or overly stretch my chest. I’m 5 weeks post op DI and what’s been working for me is using machines whenever possible so I can go one arm at a time. I also started with just the unloaded weight for the first couple sets and then added 10lbs and went for high reps(around 20) to focus more on getting my body used to moving again. And only after the super high reps felt way too easy I moved up in weight and started dropping my reps down(15). This week I’m working on getting down to 10 reps but there are definitely still movements that I’m hesitant to go lower reps on still based on feeling. So go slow, and listen to your body. If it’s incredibly uncomfortable stop and try again after a few days or so. The lifts that have helped the most with my mobility have been single arm lat pull downs and single arm low rows and I’ve been combing those 2 with zottman curls and tricep isolation machine
Im a fuckhead and 7 weeks post op.
I started just by running. My goal is to get my cardio up and fix my running mechanics. I started running at 6 weeks.
Today I just couldn't help myself, so I did some VERY light lat pulls and incline diamond pushups after a relatively short run.
I'll keep you posted, but my main worry is mobility, not scarring.