Starting Weight Training After Recovery: Tips Needed

I am going to be starting some exercise with weights very slowly in July. I am not going to overdo it. I am not going to go too fast or too hard, and I am going to try not to get another hernia. I want to work on strengthening my core, though. My doctor says it is okay to do so after 4 weeks of recovery. I will be at 6 weeks of recovery by July 1. Has anyone got any suggestions? I want to do the machines at the gym, not lift actual barbells.

Weights are fine; just work your way up to lifting heavier weights as you would have done before having a stoma. Machines are the easiest and safest way to lift weights. More importantly, you need to do sit-ups, planks, leg raises, and squats, just to name a few. You can do them at home most days; it's the best thing any of us can do in the fight against hernias, and even if we have one, it can slow down or even prevent a hernia from getting bigger.

Hi Lee, I have to disagree with Ben on sit-ups. I was told they are a no-no for ostomates, and I won't do them. Too much risk for hernia. Leg raises (one leg at a time) and planks are good, though. Be careful (I know you will).

Terry

Hello, I have hernias, and it came from too much exercise, heavy lifting, and I had surgery already. I have them back, and I pray everything is okay as I try to keep doing things, and it's hard to do. Some days, heavy lifting isn't good!
I hope everything goes well, and maybe we can text. I don't know what to do with mine; it's scary. Remember to be careful, go slow, and keep it light. Well, it's what I should have done, and I won't keep texting; I don't want to scare you! I've been through stuff, and it's been since 2013. I had severe ulcerative colitis and Crohn's, etc. I will say be careful. 🙏🏻
Victoria

Lee,

As Terry said, I also was told not to do sit-ups. It's up to you, but I would be very careful about lifting weights. Walking and using your bicycle is good for starters, but please don't run before you can walk.

IGGIE

My Ostomy Journey: Jearlean | Hollister

I don't do sit-ups; I'm not an expert, but I don't like the risk. To get you started on your abdomen, lay on your back with your thighs vertical and shins horizontal. Place a palm against each knee. Alternating, press the palm against each knee, resisting with the knee. Do 5 seconds on each side for as long as you wish, building duration as you see fit.

As others have said, I am not really for doing sit-ups. I don't want to cause a new hernia. I really don't want to cause one with weight lifting either. So I am going to do things very, very slowly. Leg lifts I can do at the gym on a machine designed for that. I want to be very careful of what I do. I think walking and doing the bike are great to start. But I want to start strengthening my arms and my core.

I know what leg raises are, but I don't know what planks are. I will have to look that one up.

Thanks.

My hernias that I had repaired in May were incisional and a parastomal hernia. The incisional ones were the worst ones. I had a loop of intestine sticking out, and they had to sew down my intestine, so I don't want to do anything to cause that to reoccur. I plan to be very careful.

I know, be careful, be careful. I am heading that warning. I know not to run before I can walk. I plan on starting off really slowly, very, very slowly.

I'm having trouble picturing what you are talking about doing. I'm a visual person. I would have to see what you are talking about to fully understand what you are suggesting. It sounds interesting, though.

Yes, if you Google it, I'm sure you will get a visual, as it's easier than trying to explain. I wanted to also add, don't do crunches! Too much risk (another one to Google if you don't know what it is).

Terry

This is a slight variation, but you will get the idea.

https://youtu.be/93ZR8C0Z11s?si=dhEAZOiviG5ZpqYo

I don't want to do anything that will put me at risk of needing more hernia surgery. It was no fun going through the last surgery, and I don't want to do it again.

That helps, thanks for the video. I get it now.

I recommend you use a PT familiar with the post-surgery issues. If you cannot, there is a great exercise program by Convatec specifically for recovery from ostomy surgery (see link below). It starts extremely gently (Phase 1) and then becomes more challenging (Phase 2 and 3). I personally went through all phases after my urostomy surgery.

https://www.convatec.com/en-gb/stoma-care/living-with-a-stoma/lifestyle-support/me-recovery-series/

Good luck.

That is really interesting. I looked at it and watched some of the videos. It seems like some good exercises. It reminds me of the ones my PT did with me after my relocation surgery. I had PT then when my stoma was moved up and poked out a new hole in my belly. I remember some of these exercises from that. But with my hernia repair surgery, I was only told to walk a lot. I wasn't given any special instructions. Nothing really helpful. I found this a helpful refresher course. Thank you.

Absolutely agree with Terry on this, regarding sit-ups. Haha, after emergency surgery for a hernia, a month or so later I asked my doctor about sit-ups. She asked me which end of the book I preferred because she was going to throw it at me (not actually physically), and while she was at it, she was tempted to spit the dummy over it. I got the message.

I love yoga. I go 2-3 times weekly. Weights led to a hernia for me. Yoga is the best, in my humble opinion.

I'm not sure I am flexible enough for yoga. Don't you have to bend in funny ways? I don't know that I can do that.

Yeah, I have heard that sit-ups are bad for ostomates.

Yes, they are IC. I hope you remember that.

IGGIE

Yes, they are IC. I hope you remember that.

IGGIE

Yes, they are IC. I hope you remember that.

IGGIE

Yes, they are IC. I hope you remember that.

IGGIE

Yes, they are IC. I hope you remember that.

IGGIE

Yes, they are IC. I hope you remember that.

IGGIE

Yes, they are IC. I hope you remember that.

IGGIE

Yes, they are IC. I hope you remember that.

IGGIE

Yes, they are IC. I hope you remember that.

IGGIE