Hey guys It's been a little over a month since I had my surgery and tomorrow is the first day I get to lift over 10lbs, I feel good but know I should take it slow. Do any of you have advice on how quick I should be building up in weights?
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Hi Goody,
Take it really, really slow.
I was a competitive weightlifter prior to surgery. I went back to the gym four months after my takedown. I went back to my old exercises, but I used only the bar (45 lb) for everything, except for overhead press -- for that one I started with a broomstick.
Overhead press is one of the most dangerous exercises for hernia risk when you're starting out because it requires a huge amount of stabilization from your core: when you're holding weight overhead, your center of gravity is much higher and your abs have to work a lot more to keep your body steady.
In addition, I did planks (like this: http://www.bodybuilding.com/ex...tail/view/name/plank) as a warmup and in between every set of weights. This is a really good way to work your abs without danger (situps are not good for us), and by doing them before and between lifting weights, you'll be sure to properly activate your abs for stability during heavy lifts.
So far I have not had any problems as a result of going back to weightlifting. I was worried that exercises like squatting and deadlifting might make me have to go to the bathroom, or even have incontinence, but I actually find that my gut naturally slows while I'm exercising and I usually have no problems while I'm at the gym.
I hope this helps. In case I haven't emphasized it enough... take it VERY, VERY slowly!
Take it really, really slow.
I was a competitive weightlifter prior to surgery. I went back to the gym four months after my takedown. I went back to my old exercises, but I used only the bar (45 lb) for everything, except for overhead press -- for that one I started with a broomstick.
Overhead press is one of the most dangerous exercises for hernia risk when you're starting out because it requires a huge amount of stabilization from your core: when you're holding weight overhead, your center of gravity is much higher and your abs have to work a lot more to keep your body steady.
In addition, I did planks (like this: http://www.bodybuilding.com/ex...tail/view/name/plank) as a warmup and in between every set of weights. This is a really good way to work your abs without danger (situps are not good for us), and by doing them before and between lifting weights, you'll be sure to properly activate your abs for stability during heavy lifts.
So far I have not had any problems as a result of going back to weightlifting. I was worried that exercises like squatting and deadlifting might make me have to go to the bathroom, or even have incontinence, but I actually find that my gut naturally slows while I'm exercising and I usually have no problems while I'm at the gym.
I hope this helps. In case I haven't emphasized it enough... take it VERY, VERY slowly!
sit-ups are not allowed for people with pouches? so planks are what can be done for abdomen? thank you.
It doesn't have to do with the pouch, it's because of the abdominal incisions/former ileo. I found this online: "Doing sit-ups perhaps has the greatest risks of parastomal hernias as there might be excess pressure on the debilitated abdominal muscles."
I assume it becomes less of an issue over time and probably ~years after takedown situps are not a problem. I think planks are better anyway!
I assume it becomes less of an issue over time and probably ~years after takedown situps are not a problem. I think planks are better anyway!
Thanks for the heads up! Did you wear a hernia belt ever?
No, I never did. Can't really say why except that I'm cheap and didn't feel like seeking one out.
Your not cheap your risky! Lol. Maybe we have different guidelines then. Hernia belt might allow me to work a little quicker than you did.
My intention was to focus on regaining strength in my core so that I wouldn't need a hernia belt in the future. If you have a congenital or permanent weakness in your abs (e.g. due to a permanent colostomy) OR you have a need to lift heavy loads sooner (e.g. caretaker for a child), the hernia belt makes sense to me. Even with the belt I wouldn't change the pace I took.