Taking the decision to undergo surgery may be daunting, a lot of people consider the difficulty of having an invasive surgery, the pain and discomfort on the day of the operation. There is much more to it, the rehabilitation is almost as important than the surgery itself. We have have seen many cases who did not partake in the aftercare who had a much slower and incomplete healing, contrasted with our clients who get a full support system from movement, to morale to meal prep who had a fantastic turnaround and gained full strength and range of motion from the joints that needed to undergo surgery. Studies show that up to 20% of knee replacement patients may require revision surgery within 10 years if rehabilitation is neglected (Journal of Arthroplasty, 2018) as patients risk complication and prolonged recovery without post operative care. For shoulder surgeries, poor post-op care can lead to a 30% higher risk of re-injury (American Journal of Sports Medicine, 2020).
A strong support system, includes a wellness coach who can instruct you are corrective movements, keep motivation up as well as give you dietary guidelines to ensure inflammation stays low to achieve a smooth and successful recovery. Here’s how to optimize healing step by step.
Step 1: Gradual Return to Activity (With Guidance)
A wellness coach understands the balance of rest and activity, you don’t want to rush back into the same workout you were doing before the surgery. Take slow and gradual steps as you build up your strength, proprioception and agility.
A sample rehabilitation plan would look like this, working with your own comfort levels and gaining awareness of what your body can endure
- Week 1-2: Gentle mobility exercises (e.g., ankle pumps, seated leg lifts for knee surgery; pendulum swings for shoulder surgery).
- Week 3-6: Light strength training (resistance bands, partial squats).
- Week 6+: Functional movements (stairs, light weights) under supervision.
Case Study: A male client who is a financial advisor, 58, underwent knee replacement and worked with Neelam to gradually increase activity. Within 12 weeks, he regained full mobility—compared to his friend who skipped structured rehab and needed a second surgery two years later.
Step 2: Keep Morale High
Stress levels are high when we are experiencing pain, having a wellness coach each step of the way allows you to feel supported and not alone in the journey. Using empathy and mindful communication we help to keep you on track with sustained motivation and achievable goals.
Step 3: Reduce Inflammation Through Diet
Rehabilitation is not only what you do but also understanding the role diet plays in your recovery journey. Eating nutritious and health promoting foods accelerates the healing journey while chronic inflammation slows healing. Key dietary tips include:
- Anti-inflammatory foods: Fatty fish (salmon), leafy greens, berries, turmeric.
- Avoid: Processed sugars, fried foods, excess alcohol.
Step 4: Prioritize Quality Rest
The absolute main pillar for recovery is rest, sleep is when the body repairs itself. It’s easy to lay on the coach and watch TV until late night, we help to build in health promoting lifestyle habits to ensure you are working with your body to bring complete restoration. Tips for better rest:
- Follow a consistent sleep schedule.
- Use pillows for support (e.g., between knees after knee surgery).
- Limit screen time before bed to improve deep sleep.
Case Study: A female client who is a mother of 3, 45 years, had rotator cuff surgery. With Neelam guiding her nutrition and sleep habits, she reduced her recovery time by 25% compared to average cases.
Final Thoughts
Recovery requires all facets to come into alignment- body, positive mind, healthy habits and a support system to come together. By following a structured plan, and having someone who cares, who guides you and who you can check in with you feel a sense of solidarity in the process, staving isolation and defeat, we set you up to win, working with our clients to significantly improve their outcomes through health and wellbeing coaching.
Need help optimizing your post-surgery recovery? Let’s create a personalised plan together. 💙