Gym/Weights

Today I'm going back to lift weights for the first time since surgery ( 7 weeks ago ). I'm not sure what I'll feel and manage but assume I've lost a lot weight room strength and am a little worried about doing some damage to whatever my surgeon did in there. Really worried about doing abs. I know that I'll associate every pull, ache, and normal muscle pain with the operation and incorrectly assume I've done some damage. The nurse said I can do weights but to ease back into it. Any of you have previous experience with this?

I started running again two weeks ago and worked my way back to 4-5 miles. I'm still going at a much slower pace than I was prior to learning I had cancer. I'm at 6.5 on the treadmill now, I used to run continuously at 7.5 - 8.0.

My goal is to put everything behind me and start over again where I had left off., both physically and mentally. I don't weigh myself, but I feel like I've put on 10-15lbs since learning I had cancer. So I'm probably around 205 now. My goal is to get back to 190 ( I'm 6 foot )

I don't know how common it is, and it doesn't help that when I found out I had cancer I was in the middle of a very stressful work project, but between the two I just stopped working out. I was just too stressed and depressed.

Now I'm ready to start over again. Perhaps not as hardcore as before, but the desire is back nonetheless.

I hope people who just find out they have prostate cancer realize how quickly we can get back on our feet and carry on with our lives.

davidg said...
Any of you have previous experience with this?



David, you will find a lot of guys here who have been down this path, myself included. In fact, we just ran a 4-week long PC/Aerobic Challenge Program from mid-January through mid-February. There was great interest and participation from folks here at HealingWell (there were four weekly threads, with a total of about 250 posts and well over 5,000 "views", and in fact one participant remarked how the program truly aligned with the spirit of "healing well."

If you want to take a peak in how it got started, here's the link to the first thread in the series of four: https://www.healingwell.com/community/default.aspx?f=35&m=1996618

You might have also noticed Galileo's post from just a few days ago (Sunday, 2/27), which was a follow-up to the "Challenge" program. Read his post here: https://www.healingwell.com/community/default.aspx?f=35&m=2041796

Why such interest among this group in exercise? There have been very reputable studies which have shown that lifestyle changes CAN and DO make a difference in the progression of prostate cancer (obviously, medical studies examine sample populations, and any one individual's results may vary).

In the study, men with biopsy-confirmed PC were randomly split into two groups: group one made no lifestyle changes, and group two exercised, ate very well, and participated in stress reduction activities. No other differences in the two groups. After one year, the average PSA of group one progressed "normally" (unfavorably), very much as expected. The PSA of group two actually went down. In fact, deeper analysis showed that those who were most committed to the lifestyle changes achieved the greatest favorable results. There are lots of versions of this study out on the internet, but here's an easy-to-read version reported in an article: http://www.sciencedaily.com/releases/2005/08/050811084426.htm

So, there are lots of guys here who are doing the things within their control (lifestyle changes) to improve their outcomes with prostate cancer...that's why such interest in exercise among this group.

So you should, of course, get clearance to start exercising after your major surgery, but in my case after robotic prostatectomy, I was on the elliptical (slowly at first) a couple weeks after surgery, and started doing abs/core workouts (with a personal trainer) shortly after getting clearance at 6-weeks. Furthermore, I incorporated Kegels into my workout, and it likely (no way to know for sure) accelerated my return to complete continence. The way I incorporated them was (as a basic example) in floor exercises to clinch (Kegel), crunch (core sit-up), return and release (Kegel)...that's a very abbreviated version, but hopefully you can follow along.

It doesn't seem like you need a lot more motivation (you sound very motivated already), but in case you want more inspiration, read this article titled "How Prostate Cancer Can Extend Your Life: http://www.prostateoncology.com/resources/?pg=patient_education&id=9

David,

Glad you have those goals and my only suggestion is a "slow go" with the weights. Take your time so as not to do any damage and before you know it you will be back at pre surgery levels. Running was easier on my body than weights but once again I was probably running ten minute miles when I started back. Good luck and keep us posted.

Michael

Casey read the threads. I would have joined in on your first of a series of four but it ended 1/17/11. Where is the fourth? Do you guys do one weekly? I'd definitely play along. I used to keep a journal when I went to gym everyday and this could serve the same purpose and help motivate me more.

davidg, none of my business, of course, but I wonder why, after having such great, 100% everything fine results, you would tempt fate and risk ruining your excellant doctors work by going back to your full bore routine so early? What's the rush? You are stitched inside with a multitude of very fine stitches, which takes a while to heal. I seem to recall that just the bladder and spincter connection alone contains around 6 different incised areas that have been stitched back together. It almost seems like you are trying to set a record for recovery. If so, this isn't a race, and the after surgery decisions you are making now can have lifetime effects on your urinary system. Aggressive gym workouts, soccer, whatever else? at 7 weeks? Whats the gain versus the risk of damaging what appears to be a fine operation? Like I said, none of my business, so you can tell me to butt out...

Well, in a few months you will seem pretty normal and when you act like your normal self, people will forget that you had surgery. That was my experience.

I was one that tried to get back to running too fast. I was making good progress week by week, or so I thought, but one day, blammo, I was exhausted, dead tired, and that lasted for about a week. This was at about 3 months out. Probably we need a coach or a trainer to keep us at the right level of effort.

DJ

Davidg,

I was forbidden, absolutely, in writing (had to sign that I understood it for the file), from anything other than walking and a 5 pound lift limit for 8 weeks, then a 10 pound lift limit (and just walking) for another couple of months. At 5 months out I was told I could consider returning to a gym for light upper torso exercise.

A friend in the medical field explained that the internal sutures take 3 months to heal, pehaps more in some cases. So as you lift that 45 pound weight, ..... 

Mind you - DaVinci at age 56, and in good health before surgery.

Interesting to see the differences in the post-surgery instructions from various doctors.

I had the minimally invasive robotic surgery, and with my doctor's approval I was doing abs/core workouts after 6-weeks. These were light workouts for about the first month, but I was released to do whatever felt ok.

I would always advise men, as I did for davidg earlier in this thread, to get approval from one's doctor before abs workout after a prostatectomy. From the responses here, it sounds like many doctors are giving that approval at about the 6-week mark, but some are longer.

davidg,
I am 4 weeks out and going to my 1-month post-op tomorrow. I am dying to get out running again and feel normal too. if he doesn't ok me to do some jogging I will probably threaten him with his own prostatectomy. I definitely hear you on wanting to get back to my old self again. It's been 20 years since my first and only marathon, but I admit I am having marathon thoughts myself. I guess it's pretty normal for all of us to want to recover and come out strong (think Lance Armstrong). But I will heed everyone's advice on taking it easy on the weights and such. seems logical.

good luck

David,

Take it slow slow slow.  I used to be a competitive weight lifter (bench 300 @ 145 lb. body weight) and am looking forward to weight training again.  However, my surgery was March 3rd and i will not consider lifting anything heavy for at least 2 months or longer if the doc says it's okay.  I feel your pain getting your life back but you MUST take it easy.  Having the hose hooked to Jr. just isn't worth rushing. 

I'm a lot like you David, I like a hard workout where it feels like you have done something. After reading all those post about the fine stitches I'm afraid to jump in and start straining. Remember your muscles have a memory and it will take you a short period of time to get back where you were (except for an injury) if starting out slow.

I think you and I need to know which weight exercises would have the least impact on our surgery. Bench press? Anything seated? I don't know. May have to seek advice of a physical therapist on this one.

You'll get it back, just go slow. I remember in my body building days, guys with the large quads often had hamstring issues, it's all about balance.

 davidg, My husband's surgeon had the same post op instructions as 142's.  Anyway, he was in no shape to start back to an exercise routine other than moderate walking.  He had a great deal of long lasting fatigue, plus 3 months or more of rectal pain.  He began his exercise routine 6 months post op at a fitness ctr. and I posted for him in Casey's thread.  He used our brutal winter as the main source of exercise (wood cutting/hauling, shoveling etc.) No free weights, but the Nautilus machine for abs set at light weight was all his abs could tolerate.  When he attempted floor crunches,  he could do no more than one,  and said the whole area reacted badly.  He truly felt it "did something" to it, and 2 days later a 16 day lower GI problem started.  We have no idea if it was coincidental or just a nasty winter virus, but he's really leery of doing more than the 15 light reps on the Nautilus for his abs.

As far as spinning is concerned,  it seems that would be a lot of pressure on the area.  Since my husband was advised that his overdue colonscopy had to be put off for at least 9 months post surgery, and his long lasting rectal pain made any question of a bike seat moot, that sort of exercise wasn't on his list.  What does your doc say re: specific exercises?

Your desire to return to an active, physically fit life is such a healthy instinct.   This particular surgery really hits a man where he lives, and many here fight a mental and emotional battle, as well as a physical one.  I hope you can find a balance between the impatience to return to your pre-cancer life and the physical need of healing TIME.  Good luck!

I agree 100%.  I wish we knew which exercises to do.  I may consult a physical therapist when I get the green light.  I don't want anymore surgerys. 

PS:  Juniors plastic snake is being removed tomorrow and I will get the full pathological report from surgery.