Serious Training and Competition After Ostomy

For the serious athletes on the board, my question is how long after getting your permanent ostomy did it take for you to feel comfortable training, putting in full effort without worry, and did you get limited or have to step back from serious competition?

I would suggest that you take it slow in the beginning, then gradually increase the intensity of your training, letting your body (and your doctor) tell you what level of work out is okay.  

Are you talking about a specific sport, or just working out in general? The main issue with an ostomy is that you are at risk for a hernia, big time, and you need to take that seriously. What kind of exercise you are doing makes a big difference. Anything that engages your abdominal muscles needs to be approached very carefully. Start with easy stuff, and work your way up slowly. You may never attain your pre-ostomy workout, depending on what it was like. There are specific exercises for ostomates online; Google 'exercises for ostomy' and you will find helpful information and videos. The risk of hernia cannot be overstated. My surgeon even said to me once, 'everyone gets a hernia eventually,' referring to ostomates. I haven't yet, but I'm really careful. I used to be a bit of a gym rat pre-ostomy. I still work out, but I have modified my routine and there are things I won't do. I won't do crunches or sit-ups, and I'm careful about how much weight I lift.

Terry

Thanks, Terry. It is competitive running middle distance from 1/2 mile to 5K, which engages ab muscles critical for stopping side swaying motion and keeping the body locked in a forward-only motion when running up on the balls of the feet. From the sound of it, the risk of going very fast may be too great.

If you started out with strong abdominal muscles (pre-surgery), it will be in your favor. Learn some easy abdominal strengthening exercises, which will help prevent a hernia. I'm surprised more people haven't chimed in and suggested a hernia belt. Many people wear them for working out and swear by them. Just know that there isn't actually any proof that they do prevent hernias. The jury is still out. I don't wear one because I find them very uncomfortable and doubt their effectiveness. It's an individual thing.

Terry

My Ostomy Journey: April | Hollister

How's it going? I'm not sure if you are on Facebook, but this group was amazing for me - I've had a permanent ileostomy for the last 11 years from cancer - this group got me back at it as well as some amazing support.

True Badasses!!!

Check it: https://www.facebook.com/groups/398491826928548

The group is called "Ostomy Lifestyle Athletes."

You'll be movin' soon, my friend. Cheers - Tim

I do not compete, but I do powerlifting recreationally as a passion. I currently deadlift 355 at age 49 at 165 lbs.

Probably 2 years to fully recover in my experience. But my sport is more about 10 seconds of intensity than anything else, so I am not sure it compares.

You must proceed carefully and in stages.
■ First Stage (1st 4 - 6 weeks)
    • Rest and very gentle walking.
    • The goal is to promote circulation, prevent blood clots, and begin regaining strength.
■ 2nd Stage (weeks 6 - 12)
    • Surgeon okay your healing has occurred.
    • More determined walking along with core rehabilitation — focusing on the transverse abdominis to support your life investment (stoma).
    • The goal is to prepare your body for the impact of running.
■ 3rd Stage (3 months Post-Op)
    • Medical okay to begin running.
    • Use walk/run intervals, for example, 1 minute of gentle jogging, followed by 3-4 minutes of walking. Repeat.
    • Pay close attention to any pain, discomfort, or feelings of pressure around your stoma. Stop immediately if you feel anything unusual.
■ 4th Stage (3 - 6 months Post-Op)
    • Slowly increase the running intervals and decrease the walking intervals over several weeks.
    • Once you can comfortably run for 20-30 minutes continuously, a 5k is within reach.
    • The goal is to finish feeling strong.

The most important thing is hernia prevention. This is the biggest risk. The stoma is an intentional weakness in your abdominal wall. Things to do include:
    ■ Consider using an ostomy support belt. These hold the pouch securely and provide abdominal support, reducing the risk of a hernia and the "bounce" factor. I prefer Nu-Hope belts — I use a Nu-Comfort support belt, without the ring, modified to connect directly to the barrier/wafer/flange.
■ Avoid straining; never hold your breath or bear down forcefully during exercise. Exhale on exertion.
■ A strong core is your best defense. Focus on exercises that strengthen the deep core muscles without straining:

https://www.byramhealthcare.com/blogs/abdominal-exercises-to-strengthen-your-core-with-a-stoma

Hubz had his six-week follow-up with the surgeon today, who said he's doing great! He's gained 10 lbs and has been gradually walking a little further every day to regain stamina. She cleared him to begin light strength training and explained the risk of a hernia and how a support belt can help. We walked 1.5 miles today, much different than him lying prone in pain for eight months prior to surgery. He's thrilled, to say the least! We'll definitely review the Byram exercises as he progresses. Thanks for this discussion!

I know a triathlete who had that procedure a few years back, and it was a serious mental hurdle, not just physical. She had to completely rethink her core routine, focusing on stability training for about a year before she even touched any heavy lifting. You have to be super disciplined about protecting the stoma site during intense competition, but honestly, she was back racing Ironman events within two years. It's a journey, not a sprint.