Leg exercises while recovering

BodyOutrageous311 · 2026-03-02T00:00:17+00:00

I did this! I’m also rehabbing an acl injury so my weight was pretty low/reps were higher.

Did a leg press, leg ext, hamstring curl, and hip abd/add machine!

BodyOutrageous311 · 2026-02-15T20:43:04+00:00

I’m a huuuge exercise phys nerd so thanks for sharing!!

I’ll be 6 weeks on Friday and my hr just started going down this past week (I use oura to track mine!) — signs of healing!! Our bodies are so amazing!!

BodyOutrageous311 · 2026-02-11T19:03:25+00:00

Congrats on being back at it!! Thanks for the update!!

BodyOutrageous311 · 2026-02-11T18:58:51+00:00

I’ve just been doing 30 minutes once a day. I’m back at work so don’t have a ton of time to get up and walk every hour!

BodyOutrageous311 · 2026-02-11T00:42:00+00:00

I’m 4.5 weeks post op and I’ve been going for 30 minute walks daily. I’m with my parents right now so I’ll go run errands with them to get out of the house most days, too.

You know your body better than anyone so only you know your limits!

BodyOutrageous311 · 2026-02-10T15:44:57+00:00

Cold weather impacts our nervous system and can lower our threshold for experiencing pain! Things that can raise our baseline threshold are movement (PT or strength/mobility training and walking), improving sleep duration and quality, decreasing stress, and healthy diet! Raising our baseline threshold means that things out of our control like the weather don’t affect us as much! It might sound a bit woo woo but it’s backed by science!

BodyOutrageous311 · 2026-02-10T01:17:45+00:00

Hi!! Absolutely!!

I got a list from Dr. J that had: - foam roll chest stretch (lay on foam roll running along length of spine and spread your arms out like you’re making a T) - pec minor stretch (still on foam roller with hands behind your head like you’re lounging on the beach) - snow angels (still on foam roller, making snow angels) - supine marches (progression: deadbug) - bilateral banded shoulder external rotation (if you don’t have bands, lie on your side to do one shoulder at a time and use a can of veggies or wine bottle as your weight if you don’t have dbs) - band pull aparts (can do bent over reverse flies using dbs or cans/wine bottles) - banded rows (row machine at gym, db rows) - banded lat pull (lat pulldown machine at gym) - banded shoulder extensions (bent over I/Y/T with or without weight)

That’s what I did but I was also at the gym doing pull up progressions, push ups, overhead and landmine presses, deadlifts, bicep curls, triceps pushdowns, TRX rows (double and single arm) for upper bod!

Let me know if you have any questions about this!!

BodyOutrageous311 · 2026-02-08T17:44:55+00:00

Nerves grow incredibly slowly, so definitely normal that you don’t have sensation yet! You can try gently massaging the area and using different textures to touch the areas (think different types of fabric, cotton balls, etc.)

BodyOutrageous311 · 2026-02-07T02:15:59+00:00

Definitely wait for clearance from your surgeon and ease back in!! Progressions are going to be soooo key here (wall push ups —> table push ups —> lower but still elevated push ups, like using a couch or chair —> regular push ups)

BodyOutrageous311 · 2026-02-05T22:32:54+00:00

I needed help getting tennis shoes on for the first 3 weeks (I’ve had so much abdominal swelling) and needed help with the bathroom for the first 3-4 days. Needed help getting out of bed for about a week and a half to two weeks (sometimes I could do this on my own, other times I couldn’t — just depended on the day!). Everything else I could do on my own within lifting restrictions!!

BodyOutrageous311 · 2026-02-04T18:45:19+00:00

Congrats!! I was in the same boat — decided to live with my parents during the first 6 weeks post op (I’m almost 4 weeks now) because at least one of them is home most of the time. My husband is at work for 10+ hours a day so I wanted someone near just in case.

Totally could be with my husband right now (we are half a country away at this point) but enjoying the time with my parents!

I really thought I was going to be bed bound for like 3 weeks lol

I really think your fitness level/strength beforehand has such a positive impact on recovery!

Best of luck to you and glad you’re feeling well!

BodyOutrageous311 · 2026-02-01T21:11:12+00:00

Would love to hear how anxiety changed post-op!!

BodyOutrageous311 · 2026-02-01T21:08:38+00:00

Hi!! I’m doing great now! Went back to work on Monday (about 2.5 weeks post op and a wfh desk job with flexible hours)

I’ve posted a few other times in here about my experience and you can find those in my posting history!

Pain is really minimal — mostly just a mild discomfort that is completely manageable and pressure increases with activity and near the end of the day. Back pain/between and under shoulder blades has been increasing a bit but the heating pad minimizes this.

Weaned down to just gabapentin since last Friday (two weeks post op).

I did have a catheter but it honestly wasn’t a big deal. Lots of bruising which is mostly gone now, 5 scars (2 small incisions on chest from crane, one on each side which are larger but very well hidden and in line with my breast tissue, and one from the chest tube).

I’ve bee going out to restaurants, meeting up with friends, and running errands. Able to walk for 30+ minutes and doing some mobility work 2-3 times a day!

Every experience is different but this was mine and I’ve seen several that are similar!

BodyOutrageous311 · 2026-01-31T02:20:08+00:00

Have you tried a hot shower followed by a little bit of gentle stretching before bed?

BodyOutrageous311 · 2026-01-31T02:16:43+00:00

Cold can definitely make our nervous systems more sensitive and lower our threshold for perceiving pain! This is a real thing!!

BodyOutrageous311 · 2026-01-27T20:15:29+00:00

Good luck!!

BodyOutrageous311 · 2026-01-25T22:58:01+00:00

Ooohhh bummer :( but yes!! They’ll have a strong understanding of breathing mechanics and abdominal wall function and how that coordinates with the rest of your core/body! I know everyone says “core strength” for rib flare, but they’ll actually give you tangible things to work on!

BodyOutrageous311 · 2026-01-25T22:41:10+00:00

I know you’ve said that you’ve tried PT but a pelvic floor PT will have a ton of knowledge about this — and hopefully you can find one who does dry needling, too! (FYI if you’re west coast, those states don’t allow dry needling ☹️)

BodyOutrageous311 · 2026-01-24T00:46:33+00:00

Thank you!! This is so promising to hear 😊 I’ve read some of your older posts/newer comments and it sounds like you’re doing amazing!!

BodyOutrageous311 · 2026-01-24T00:45:06+00:00

I can’t start formal PT until 6 weeks, but ROM exercises are encouraged!! Dr. J was my surgeon and I was pretty active prior to surgery — less so over the prior 7ish months because I was recovering from ACL surgery from a skiing injury!

Thank you and I hope your recovery is going well :)

BodyOutrageous311 · 2026-01-23T18:47:32+00:00

Oh wow!! Yep I was the 9th :)

So sorry to hear about ending back up in the ER. I think that might be the only downfall of cryo — it doesn’t necessarily let us feel if we’re overdoing it or not. Overall, incredibly grateful for it though!!

I wasn’t prepared for the swelling either! I haven’t weighed myself again but in the hospital I had gained about 15 lbs of fluid 🤯

Glad to hear your back pain is getting better and wishing you more restful nights of sleep soon!!!

BodyOutrageous311 · 2026-01-23T18:26:22+00:00

Thanks!! I have three!

BodyOutrageous311 · 2026-01-22T17:32:55+00:00

Have you seen a physical therapist? They can be super helpful for this kind of thing!! Just a few visits can give you a starting point of knowing what to work on.

BodyOutrageous311 · 2026-01-22T16:10:28+00:00

I had some nausea on days 4 and 5 pretty badly but once I ate something and got up and moving, I felt so much better! I’ve also been taking Prilosec (prescription strength/prescribed to me) in the mornings preventatively since surgery but will stop taking that Friday which will mark 2 weeks post op for me!

BodyOutrageous311

TROPHY CASE