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Excercises with 5lbs weights

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Posted 6/12/2013 3:09 AM (GMT 0)
Hello all,

I'm completely off pain meds for 3 days now and it's been an eye opener. My entire body is sore, especially my back. I'm 6 weeks post surgery today and have a lifting restriction of 5 lbs until 3 months post op.

I thought this was silly because I usually lift much heavier weights. I decided to try my normal lifts with 2 2/1'2 pound plates, one in each hand to do my routine. I have olympic style plates and they have holes in them that lets you use them like dumbells. I increased my repetitions to like 15 reps per set.

I have to say, it really helped with my stiffness and range of motion.

Anyway, just wanted to say don't knock it until you try it...

Mossmi33

Post Edited (Mossmi33) : 6/11/2013 9:13:04 PM (GMT-6)

Posted 6/12/2013 11:27 AM (GMT 0)
Just be careful. The reason they limit lifting after surgery is because you now, literally, have a hole right through your stomach muscle wall and it's very easy to develop a hernia even by lifting something that seems light, eg 5lbs
Posted 6/12/2013 12:26 PM (GMT 0)
3 *month* post surgery restriction?! Good grief.... My 6 week restriction is driving me nuts. Well, it's about to end but I am getting incission repair plastic surgery that will only involve the outer skin layer (the lower ab wall has fully healed) so I guess I'll get a short extension on restrictions. How come your restriction is so long vs the norm? I am starting to use 5 lb weights at home myself since they are permitted.
Posted 6/12/2013 2:02 PM (GMT 0)
Mossmi what kind of lifting did you do pre-surgery? Olympic style plates made smile... :-) I used to compete at powerlifting but I think the heaviest thing I've picked up in 2013 was my friend's nephew. Sigh.

I wish I could find an expert who was knowledgable about abd surgery/hernias (particular at old stoma sites) as well as heavy weight training. No doctor seems to understand that when I say going back to training for me would mean lifting 200+ lb I'm not exaggerating (of course that would be in the long run, not immediately!). I mean, if an NFL player had a temporary ostomy reversed, what would they tell HIM to do?? I want the good NFL advice!
Posted 6/12/2013 8:31 PM (GMT 0)
I did the same thing with 5lb weights a few weeks out of surgery, and don't think it caused me any harm. Now 12 weeks out, I have recently tried the 10 lb weights and have done some body weight exercise...squats/lunges, things like that. I've also done a little cardio kickboxing type stuff, and have been walking/jogging quite a bit since getting out of the hospital. I sure am a long way from where I once was as far as being in shape!

I have not been able to get any straight answers as far as what level of activity is safe, now that I have a stoma. My surgeon seems to think anything goes, just as long as I'm careful, take it slow and listen to my body. My WOCN is on the other side of the spectrum, cautioning me against almost anything that involves using my ab muscles, while the surgeon says strengthening them is important. I don't need to do anything super hard core, but would like to be able to work out regularly, get back into good shape and be able to get conditioned to start backpacking again soon. Just wish I had a clear path on how to do that without hurting myself or getting a hernia!
Posted 6/12/2013 9:07 PM (GMT 0)
Shaz032, Thank you for the concern. I am a little crazy when it come to working out. I kept my back flat against a wall or the floor to minimize any muscle pull. I didn't feel much strain so I think I'm ok.

Note- To Shaz's point, individuals who are not knoledgable about proper form of lifts should wait until healed and seek assistance from a trainer. Muscle loss is a problem if you lost a lot of weight in a short amount of time.

Post Edited (Mossmi33) : 6/12/2013 8:08:49 PM (GMT-6)

Posted 6/12/2013 9:13 PM (GMT 0)
Pro, I was thinking the same thing you are. 3 months is a long time. I had a foot long vertical incision vs lapro and he said that this incision takes 3 months to fully heal. He warned me about higher risk of hernia until fully healed. He does feel like I can go back to my normal routine after 3 months including heavy lifts.
Posted 6/12/2013 9:26 PM (GMT 0)
Pluot, You're awesome:) I do bench press, lat pull downs/row, shrugs, shoulder press, squats, deadlift, curls, dips, and pull ups. Usually work abs in at the end.

All of those exercises can be done with 5 lbs dumb bells.

To answer your question. Statistics show that 5 percent of abdominal surgeries end up with a hernia. It also shows that obese individuals are more likely to get a hernia than an individual with a strong core.

My doctor is giving me full clearance at 3 months as long as I start light and work my way up.

Post Edited (Mossmi33) : 6/12/2013 3:41:51 PM (GMT-6)

Posted 6/12/2013 9:35 PM (GMT 0)
UCwhat, I love your attitude. You are always so positive. I think having a stoma is a little more challenging restriction wise due to the risk of hernia. I do think as long as you work your way up like you're doing you'll be fine. It's still proven that a strong core reduces risk of hernia.

I think Pro and Ddd are good examples. I know Pro isn't there yet but I can tell he's going to set the standard on being active with a stoma along with Blueheron.

Post Edited (Mossmi33) : 6/12/2013 3:41:04 PM (GMT-6)

Posted 6/13/2013 1:05 AM (GMT 0)
Awww...thanks so much, Mossmi! I figure that in the grand scheme of things, I could have much bigger problems in life than having a stoma that saved my life. Nobody's life is perfect, no matter how much some may try to make others think theirs is! Sure, I have some challenges, but nothing that I feel could ever really hold me back from anything.

Yeah, having a stoma does come with a few more limitations as far as physical activity goes...and there will always be a limit to how much weight I can lift/push etc.. at once. That goes for both exercise and just picking up heavy stuff. But I WILL find a way to safely get back into good shape and do plan on taking my first post surgery backpacking trip with my boyfriend as soon as possible!
Posted 6/13/2013 1:43 AM (GMT 0)
Thanks, mossmi. ucWhat?- I think you and I both ideally should consult with a physical therapist who specializes in surgical rehab... it seems logical to me that we should be able to develop strong cores even with stomas. There are surely professional athletes, firefighters, cops etc with stomas.

I have been walking up to 8 miles a day, since it is sort of the only thing that isnt restricted, and in the course if all that walking my abs have strengthened. I also always take stairs two at a time now inckuding at home where I need to go up three flights to our unit. I think the trick will be to do thngs gradually, just as you have been doing. After my next mini-recovery for plastic surgery on my slow healing opened up incission, I look forward to finally getting back to some solid circuit training. I dint really ever okan to do crunches but I think the core can be developed indirectly.

Post Edited (Probiotic) : 6/12/2013 7:46:38 PM (GMT-6)

Posted 6/13/2013 2:16 AM (GMT 0)
To reiterate my belief... building a strong core will prevent hernias. Start slow, don't go crazy... but work that core and build it up. The only restriction any doctor or nurse has even given me - once I was post recovery period, was to limit weights lifted overhead.. I think the number was 25 pounds. But I probably do more like 40 or pounds.

Anyways - do pilates, yoga, crunches, planks, anything.. build that core and it will prevent a hernia which people even get from coughing or tripping because they haven't done anything with their core.

I'm not a doc. But I'm on my 4th ileo. I've had five abdominal surgeries. And knock on wood no hernias. I've never consulted with a PT or anyone on this. It just makes sense to me and it works for me. Just START SLOW.
Posted 6/13/2013 2:19 AM (GMT 0)
i can honestly say that with all the issues i've had over the years, if i could go back i would push myself harder - i think i would be better off today if i had - i was always afraid of hurting the very thing i was trying to heal -

so i say listen to your gut - if it hurts, stop - if not, keep pushing -

have you guys read anything from osty folks who have over done it and wound up sideways with a hernia or worse ? (what WOULD be worse)
Posted 6/13/2013 6:26 AM (GMT 0)
I bumped it up to 5lb weights in each hand. 3 months can't come soon enough...

soystud- It's never to late to start. I know how it feels to start from ground zero but you have to start somewhere. I know you have a ton more responsibilities than me with your son, hope he is well, but if you can find the time, it's never to late.

I found this advice on the web. I couldn't find any examples of someone getting a hernia from lifting although I'm sure it's happened.

Hernia Prevention

When a stoma is formed a potential site of weakness is created within the abdominal muscle. This weakness can lead to a bulge around the stoma, under the skin, where the contents of the abdomen push through the muscle layer. When this happens it is called a hernia and it is thought that as many as 50% of all the people who have a stoma also have a hernia. The risk factors for developing this kind of hernia (a parastomal hernia) include being overweight and having poor abdominal muscles. Studies have shown that appropriate abdominal exercises and the use of support belts when engaged in physical activity can reduce your risk significantly. However, if you already have a hernia you should speak to your doctor before undertaking any new exercise programme.

Heavy lifting should be avoided in the early days after surgery (first 3 months) but after this time you can build up gradually. Try to maintain a good posture to encourage your muscles to develop correctly.

Abdominal support garments can be worn during exercise and strenuous activity to give the muscle wall additional support and reduce the risk of a hernia developing. Details of these can be obtained from your stoma care nurse or via our website.

http://www.ostomylifestyle.org/content/fitness-exercise-0

Post Edited (Mossmi33) : 6/13/2013 12:48:53 AM (GMT-6)

Posted 6/14/2013 3:04 AM (GMT 0)
Usually my exercise doesn't involve weights, insanity doesn't use weights. The core workout is really good, it doesn't involve weights or situps, just using your body to work your core, and there aren't any really direct exercises. A lot of planks and excercises where you use your abs. Also things like simply holding yourself in a c position for 30 seconds, or doing exercises on your back with your legs lifted. Much harder than it sounds!
A few of the asylum and combat workouts use weights and at the moment i use one 8lb and one 10lb. That's all i have so i switch out which side uses which, lol. There are also some exercises with bands. They don't usually give me trouble, and if I start to feel my stomach pulling I modify what I am doing.
My only problem is, even though I can do all those things, and I can hold a plank for 2 minutes, I still cannot do a push up! Drives me crazy, lol.
Anyway, I got off track. I don't think 5lbs should be a problem at all as long as your incision has healed and you are 3 months post surgery, or whatever your dr told you.
There is a man who is a firefighter who used to post on here, there is a pro football player, ahockey player and a pro surfer who have bags. And Im sure there are lots of other people who do those things that we just don't know about.
Posted 6/14/2013 5:27 AM (GMT 0)
summerstorm- isn't the idea behind 5 lb weights exercises that they can be done well before the surgeon's time limit is up- because the typical limits are no lifting/pushing/pulling more than 5-10 lbs until (specified weeks) after surgery?

great to hear re firefighters, football players etc with ileos, because they obviously work out with hefty weights and carry hefty loads.
Posted 6/14/2013 6:20 PM (GMT 0)
They told me not to lift anything heavier than a glass of water for 6 weeks! Which I thought was kind of crazy,lol. I guess it just depends on what you dr tells you. When my grandma had her colon cancer taken out, they told her no more than a gallon of water for 6 weeks. I thought it depended on the type of surgery.
Posted 6/14/2013 7:49 PM (GMT 0)
I think the first thing is always consult your suregon first as different individuals are at different health/strength levels after surgery. My suregon gave me clearance to lift 5 lb dumbells after 2 weeks although it took me until 6 weeks to feel up to it.
Posted 6/17/2013 5:16 AM (GMT 0)
Wow, I've been sick & out of shape for so long...can't imagine even trying to lift a 5 lbs weight! I have 1 or 1 1/2 weights & looking forward to do reps on my arms. My colostomy surgery was May 24th, so still restricted. Anyway had a setback, at 2 weeks, helped my elderly Mom with her closet...oh, not a good idea! Couldn't walk more than 10 steps without pain! I'm back to walking, but slowly and not lifting my legs very high...yep, babysteps! Can anyone recommend a beginner's program to get back in shape, or even just give me advice on here. Was sick for 2 years, (car accident injuries) so I'm in pitiful shape. Any help would be appreciated, thanks!
Posted 6/17/2013 6:30 AM (GMT 0)
Hi LinCee,

Walking is a great start so cheers. I don't want to scare you away from weights but as a beginner you do have to use caution.

My post is a little misconceiving because I had been in the best shape of my life before surgery and I've been lifting weights since I was a kid.

As for lifting, I would recommend:
1.) Make sure you have clearance from your surgeon.
2.) If at all possible, ask a physical therapist to show you proper technique for exercises. I really recommend this because they are experts in getting you back in shape.
3.) If 2 is not possible, there are some beginner exercising videos you could purchase. It's easier to learn how to do an exercise if you can watch some one else doing it.

Hope this helps,
Mossmi33
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