How do I recover my overall physical strength after four surgeries?
June 12, 2024 7:33 PM Subscribe
After four surgeries in four years, I have completed my transition, but discovered that my old mid-40s estrogenated body is no longer able to handle unguided DIY exercise. How do I seek hands-on assessment and guidance to get back to being strong?
I probably have fifty trunk and neck and back muscles that need to be redeveloped in the correct order to not injure myself.
I’ve heard the phrase “physical therapy” before but I have no specific injury, disorder, or trauma. I just have a body that’s been put through the wringer so hard that I have, like, a ten percent chance of injury each time I consciously do one rep of anything I randomly selected to do.
I would love to get into bodybuilding someday, so if there’s a path from “rip van winkle’s lassitude” that doesn’t take for granted that I’m young, male, and in fine physical condition, that would be especially useful to know about.
I’m trying to design a five year plan for myself and I recognize this will take time.
I probably have fifty trunk and neck and back muscles that need to be redeveloped in the correct order to not injure myself.
I’ve heard the phrase “physical therapy” before but I have no specific injury, disorder, or trauma. I just have a body that’s been put through the wringer so hard that I have, like, a ten percent chance of injury each time I consciously do one rep of anything I randomly selected to do.
I would love to get into bodybuilding someday, so if there’s a path from “rip van winkle’s lassitude” that doesn’t take for granted that I’m young, male, and in fine physical condition, that would be especially useful to know about.
I’m trying to design a five year plan for myself and I recognize this will take time.
Oh, I also relied a lot on “strength conditioning for seniors” videos (lots of random ones on Youtube) before I got into PT. They helped with giving me exercises that weren’t likely to injure me but got some very gentle movement to get muscles used to being used again.
posted by brook horse at 8:16 PM on June 12, 2024 [3 favorites]
posted by brook horse at 8:16 PM on June 12, 2024 [3 favorites]
PT could be a solution, but a personal trainer could be appropriate as well. If you were in Chicago, I would highly recommend my small, non-chain gym - they have well-trained personal trainers, several of whom specialize in injury rehab and starting to work out. They would be delighted to guide you in starting slowly and building strength, mobility, and flexibility. I see people of all ages, bodies, and forms at my gym too, and personal training is never pushed; you can work out with a trainer 4x a week or once a month (and do your own programmed workouts in between). There could be a gym or a trainer like this near you, too! They're generally free for the first session, so you can try someone and see if they can help you meet your goals.
posted by quadrilaterals at 8:23 PM on June 12, 2024 [3 favorites]
posted by quadrilaterals at 8:23 PM on June 12, 2024 [3 favorites]
In many states, you don't even need a physician's referral to go to a physical therapist. You just go to the physical therapist, they evaluate you and talk to you, you set up a plan and off you go.
The key words are "physical therapist direct access".
Many/most insurance plans allow a certain number of PT visits every year, usually with some co-pay. If not you can get the PT's cash-on-the-barrelhead rate (usually a lot less than the insurance co's rate) and figure out how many visits/how often you can afford and go from there.
Often they can set up a whole program for you, especially if you're self motivated & follow through. They show you what to do and explain it, and if you're self-motivated you can do most of the work on your own (at home or perhaps at a gym that will have most of the necessary equipment) and just check in to the PT periodically for guidance, feedback, and next steps.
Honestly most people are just not that self-motivated and so 1X, 2X, or even 3X or whatever weekly sessions for a while are very helpful - just for the reason that if you are at the PT 3X weekly then you are doing your exercises 3X weekly not "thinking about it" or "planning to do it" or "getting around to it real soon now." Beyond that, the frequent feedback and chance to ask questions & give them feedback is very helpful if you can afford the time & money. "I was so sore after we did X exercise yesterday I couldn't even get out of the chair without pain" is a helpful type of feedback that helps the PT design your plan and rate of progress.
posted by flug at 10:11 PM on June 12, 2024 [3 favorites]
The key words are "physical therapist direct access".
Many/most insurance plans allow a certain number of PT visits every year, usually with some co-pay. If not you can get the PT's cash-on-the-barrelhead rate (usually a lot less than the insurance co's rate) and figure out how many visits/how often you can afford and go from there.
Often they can set up a whole program for you, especially if you're self motivated & follow through. They show you what to do and explain it, and if you're self-motivated you can do most of the work on your own (at home or perhaps at a gym that will have most of the necessary equipment) and just check in to the PT periodically for guidance, feedback, and next steps.
Honestly most people are just not that self-motivated and so 1X, 2X, or even 3X or whatever weekly sessions for a while are very helpful - just for the reason that if you are at the PT 3X weekly then you are doing your exercises 3X weekly not "thinking about it" or "planning to do it" or "getting around to it real soon now." Beyond that, the frequent feedback and chance to ask questions & give them feedback is very helpful if you can afford the time & money. "I was so sore after we did X exercise yesterday I couldn't even get out of the chair without pain" is a helpful type of feedback that helps the PT design your plan and rate of progress.
posted by flug at 10:11 PM on June 12, 2024 [3 favorites]
Hey, and congratulations for getting through all of those surgeries. I started PT years ago after a significant surgery and once I was beyond that specific need, I discovered that one of the PT folks there also was focused on sports medicine and offered guided exercise sessions for folks to do semi-independently. I continued thete for years until the pandering shut down that option.
Think about it this way, you may not have a joint issue but physical therapy is about how we move and use muscles and tendons and alignment. You certainly fit in the category of a person who can use guidance with reconditioning after surgery. Most importantly is to find a person who has qualifications and who you feel comfortable with.
posted by mightshould at 4:04 AM on June 13, 2024 [1 favorite]
Think about it this way, you may not have a joint issue but physical therapy is about how we move and use muscles and tendons and alignment. You certainly fit in the category of a person who can use guidance with reconditioning after surgery. Most importantly is to find a person who has qualifications and who you feel comfortable with.
posted by mightshould at 4:04 AM on June 13, 2024 [1 favorite]
Best answer: Congratulations on surviving all of this!
I agree with mightshould that your path should be physical therapy --> personal training. Source: Am 55, have had 11 surgeries, and am a weightlifter working within the constraints of menopause, acute injuries, chronic injuries, and plain old aging processes.
My current personal trainer used to be an exercise physiotherapist--someone who works with post-acute injuries in rehab settings alongside PTs. I currently have a torn labrum, but she's able to work around that to build up muscles and connective tissues to support the area so I feel a LOT less pain and can keep gaining more strength.
posted by ImproviseOrDie at 5:09 AM on June 13, 2024 [1 favorite]
I agree with mightshould that your path should be physical therapy --> personal training. Source: Am 55, have had 11 surgeries, and am a weightlifter working within the constraints of menopause, acute injuries, chronic injuries, and plain old aging processes.
My current personal trainer used to be an exercise physiotherapist--someone who works with post-acute injuries in rehab settings alongside PTs. I currently have a torn labrum, but she's able to work around that to build up muscles and connective tissues to support the area so I feel a LOT less pain and can keep gaining more strength.
posted by ImproviseOrDie at 5:09 AM on June 13, 2024 [1 favorite]
I work with a physical trainer and they have helped me rehab after multiple surgeries and injuries. I need both the guidance to avoid further injury and the accountability of paying someone to keep me honest. If you decide to go the training route rather than working with a PT be sure to choose someone expert in that kind of reconditioning/rehab. If you're in Ann Arbor I can highly recommend my small (not a chain) trainer - Better Living Fitness. I think you are wise to get help with this whether through physical therapy or training - reconditioning is hard!
posted by leslies at 7:43 AM on June 13, 2024
posted by leslies at 7:43 AM on June 13, 2024
Physical Therapy is awesome and you can go for any reason, including "want to improve my tennis swing" or "computer use makes ouch everywhere". Insurance may not PAY for all of it, but given that you are recovering from multiple surgeries that is literally what PT is for and you should easily get a referral from any of your surgeons.
There are a bunch of PTs out there who are also certified personal trainers, as PT is not always a superbly-paying gig so it's a really common side-hustle (or more correctly I guess it's really common to get the personal trainer cert while still in PT school). You can find them on Craigslist usually, or gym bulletin boards.
posted by Lyn Never at 8:47 AM on June 13, 2024
There are a bunch of PTs out there who are also certified personal trainers, as PT is not always a superbly-paying gig so it's a really common side-hustle (or more correctly I guess it's really common to get the personal trainer cert while still in PT school). You can find them on Craigslist usually, or gym bulletin boards.
posted by Lyn Never at 8:47 AM on June 13, 2024
I mean, this is what physical therapy can be. It doesn't have to be about recovering from a specific injury. Your goal could be, heal/learn technique to get to lifting. Then you could find a personal trainer who specializes in working with folks post-injury.
posted by bluedaisy at 11:20 AM on June 13, 2024
posted by bluedaisy at 11:20 AM on June 13, 2024
Response by poster: Update for the thread: first PT session today. It was productive and I have two exercises I never would have predicted. Thanks for the guidance, all.
posted by Callisto Prime at 12:40 PM on July 12, 2024 [2 favorites]
posted by Callisto Prime at 12:40 PM on July 12, 2024 [2 favorites]
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The term that may be most helpful for you is “reconditioning.” It’s very common to need PT for that after surgery even if there’s no specific injury or illness.
posted by brook horse at 8:15 PM on June 12, 2024 [15 favorites]