Road to recovery: Get moving again with post-surgery workouts

Whether you are an avid athlete, weekend warrior or just like to enjoy a walk around the block now and then, getting moving again after plastic surgery can be challenging. Pain, soreness, stiffness and, let's face it, post-surgery anxiety can all contribute to keeping a patient bedridden after surgery. However, movement and activity are crucial aspects of recovery and can help your body bounce back more effectively.

For some, getting the motivation to get moving is the biggest hurdle. For others, not pushing too hard, too fast, may be the toughest part of the post-surgery recovery process. No matter which camp you fall into, there is a post-surgery workout routine for you that can help you maximize your recovery.

Why movement is crucial to your recovery

There is a common misconception that after a surgical procedure, you must remain still and confined to your bed as your body heals and you recover. While it is true that patients should stay cozy and comfortable to prevent postsurgical complications, such as ripping stitches, movement following surgery is not only encouraged but vital.

"Recovery after plastic surgery is leaps and bounds better than it used to be," said Kelly Killeen, MD. "With our ERAS, or enhanced recovery after surgery protocols, patients are back to normal activity so much faster. Long-acting nerve blocks, intravenous anesthesia and limiting opioids have made recovery so much easier for patients. For most patients, they can be back to normal activity three to four days after surgery and exercise at two weeks."

That is the good news. Even better, healing goes more smoothly when movement and activity are added to a proper recovery regimen.

"I think movement after surgery is very important," said Anureet Bajaj, MD. "We always tell our patients to rest, but not bed rest."

However, that doesn't mean you should rush back to the gym.

"As a plastic surgeon, I always remind patients that recovery is an active process, not a passive one, though it requires patience, intention and respect for tissue healing timelines," said Lara Devgan, MD.

Moving helps facilitate a healthy and more effective recovery. By improving blood flow, gentle exercise and movement can help prevent dangerous complications such as blood clots. They can also help ward off infections and promote healing by bringing more blood flow to the surgical site, which can help reduce pain and inflammation. It also allows a patient to maintain strength and flexibility, preventing muscle weakness and fatigue.

Exercise not only speeds recovery and improves results but also helps other body parts move again, including internal organs like your digestive tract. Anesthesia and certain pain medications can cause constipation and discomfort, slowing the digestive system. Movement and activity can get your digestive tract back on track, relieving the uncomfortable symptoms of constipation.

Physical activity can also trigger the release of endorphins. These "feel-good" chemicals can help reduce pain and improve a person's mental health, giving you an emotional boost after surgery.

Post-surgery workouts that'll get you moving again

It doesn't matter if you are an elite athlete or a self-proclaimed couch potato, after surgery, it is always best to start small.

"During the first two weeks, I recommend walking regularly," said Dr. Bajaj. "These are typically nice leisurely walks around the house or outside. Walking is the best way to minimize the risk of DVT (deep venous thrombosis) and get your bowels moving so you don't become constipated."

She also recommended that patients don't overdo it, or they may experience more swelling and risk developing a hematoma.

"For post-recovery workouts, I typically recommend low-impact activities such as walking, gentle Pilates and stationary cycling once cleared by the surgical team," said Dr. Devgan. "These exercises help improve circulation, reduce swelling and support lymphatic drainage without putting excessive strain on healing tissues."

Post-surgery workout plans can also be personalized, depending on the activity level of the patient and the type of surgery they undergo.

"Post-recovery workouts should be tailored to the surgical procedure to a certain degree," said Dr. Bajaj. "For example, after a breast augmentation, I may have my patients do some pectoralis stretches."

Your surgeon will recommend some stretches depending on what part of your body surgery was performed. Any procedure involving the breast tissue will come with the chest stretches.

"For stretching the chest, my favorite is to lie with a foam roller vertically down your back and contract your arms, which allows body weight stretching of the pectoralis major muscle," said Dr. Killeen. "You can also climb an imaginary rope in this position to start activating the latissimus muscle. It's common to hunch and overuse trapezius muscles during breast surgery recovery, so rolling shoulders down and back to allow the traps to relax and activate the lats is important too."

What about stretches for more general body procedures?

"I love, love, love Pilates," said Dr. Killeen. "Learning to use your core properly not only enhances your results but also helps with balance and strength as we age. You should be using your body normally by two months without restrictions."

Regular athletes may find it more challenging to stick to a mild workout routine, even after surgery. However, like most things in life, moderation is the key to a smooth, complication-free recovery.

"For athletes, based on the surgical procedure, they can work with lighter body weight exercises and then progress after the three-week mark," said Dr. Bajaj.

No matter how athletic you are – and perhaps especially for those who are athletes – you need to be patient with returning to full activity and follow instructions from your board-certified plastic surgeon.

"For athletes and highly active individuals, the key is a graded return," said Dr. Devgan. "Start with mobility and range-of-motion work before progressing to resistance training or sport-specific drills. I often advise a '50 percent rule' in the early phases: do half the weight, half the reps and double the mindfulness. Avoid any exercises that involve Valsalva maneuvers, intense core pressure or risk of trauma until fully healed."

Overdoing exercise can be a legitimate concern for athletes who are used to pushing their bodies to the limits. Now is not the time to see how far you can go.

"I always advise patients to listen to their bodies," said Dr. Bajaj. "If they experience extreme discomfort, they should immediately stop doing what they are doing. Also, once patients become more active, they will have more swelling and soreness, particularly at the end of the day."

Some routines can help individuals who may not be as inclined or motivated to engage in physical activity after surgery feel more engaged in the process and ready to put the work into their recovery.

"I recommend reframing movement as part of the healing process," said Dr. Devgan. "Even 10 minutes of gentle stretching or walking each day can make a meaningful difference. I often share simple, goal-based routines they can do at home, such as three short walks per day or gentle breathwork and mobility sessions in the morning."

Individuals interested in low-impact activities like swimming may want to take additional precautions after surgery. Dr. Bajaj said pools are fine if all incisions are healed, typically after three weeks, but added patients must stay away from hot tubs and lakes for at least six weeks post-surgery. Dr. Devgan echoed this, noting while swimming is superb low-impact cardiovascular exercise, she urges caution.

"I advise patients to avoid pools, hot tubs and natural bodies of water until all incisions are fully sealed and epithelialized, typically at least three to four weeks after surgery," said Dr. Devgan. "Water can harbor bacteria that increase the risk of infection, especially in fresh or healing wounds."

No matter how much you want to get back to your fitness routine, it's essential to give your body the time it needs to fully heal. Dr. Devgan summed it up the best when she said, "The overall message is to respect your body, listen to your surgeon and trust that a thoughtful, gradual return to activity will yield the safest and most beautiful outcomes."

To find a qualified plastic surgeon for any cosmetic or reconstructive procedure, consult a member of the American Society of Plastic Surgeons. All ASPS members are board certified by the American Board of Plastic Surgery, have completed an accredited plastic surgery training program, practice in accredited facilities and follow strict standards of safety and ethics. Find an ASPS member in your area.