Post-Operative Healing
Surgery can be necessary sometimes to repair damaged tissues. Maximize the healing process can result in less pain and dysfunction and faster healing. These tips aren’t specific to any one surgery, but are more general advice when recovering from a surgery.
Sleep. Sleep is when your body heals most effectively. After a surgery, you need even more sleep than usual. It can be hard to sleep after a surgery due to the pain so here are a few tips to improve your sleep.
Use blackout shades to get the room as dark as possible. Light disrupts melatonin release and makes it more difficult to sleep
Keep your room cool. Set your thermostat to 60-65 degrees.
Minimize screen time before bed. Blue light from phones and tv disrupts melatonin and makes it more difficult to fall asleep.
Minimize naps. It may seem helpful to sleep during the day if you are tired but naps can decrease the time slept at night which is more beneficial.
Caffeine. Keep caffeine consumption to before noon.
Protein. When recovering from a surgery, your body requires more protein for the healing process. Aim for 0.7-1.0 grams per pound of body weight. For example, if you weigh 180 pounds, try to get 126-180 grams of protein per day. The best sources of protein are meat, eggs, and dairy. A whey protein supplement might be helpful to increase protein intake after surgery
Hydration. Your body also needs water to improve healing and reduce swelling. A good starting point is half your bodyweight in ounces of water. So if you are 180 pounds, drink 90 ounces of water per day.
Swelling. Swelling after surgery is normal and part of the healing process. Your body sends molecules to start rebuilding and healing after surgery. The swelling sitting in a joint can be irritating to the tissues and lead to pain. That’s why it is important to manage the swelling. The best ways to manage swelling are:
Compression - compression below and on the joint can help reduce swelling
Movement - your muscles work like pumps to help push swelling back into circulation
Elevation - especially if you had a lower body surgery, getting your legs elevate can use gravity to reduce swelling
Movement. After surgery you should see a physical therapist for specific rehab, but general movement is also important. Walking is a good place to start if you are able. Take short walks throughout the day to increase blood flow and reduce swelling.
Structured rehab is usually important after a surgery, but improving your sleep, nutrition, hydration, swelling, and movement are also important for recovery.