Rebuilding Your Strength: Exercising After a Mastectomy
Rebuilding Your Strength: A Comprehensive Guide to Exercising After a Mastectomy
Exercising after a mastectomy can seem daunting, but it is essential for regaining strength and mobility. In this blog post, we'll explore the key phases of post-mastectomy exercise, providing you with valuable insights and practical tips to navigate your recovery journey successfully.
Understanding the Phases of Recovery:
Exercising after a mastectomy comes in distinct phases: the recovery phase, the rebuilding phase, and finally, the growth phase. Each phase has specific goals and recommended exercises to help you move forward safely and effectively.
1. The Recovery Phase (Weeks 1-8)
In the initial recovery phase, which lasts from the first to the eighth week after surgery, the focus is on gentle movement and stretching. JC, a clinical exercise physiologist, emphasizes the importance of physical therapy during this time. "If your oncologist did not refer you to a physical therapist, I strongly recommend that you ask for a referral." Stretching exercises, such as wall walks and spider exercises, are crucial to maintaining mobility and function. It's important to avoid upper body weights during this phase but engage in lower body exercises like leg presses, leg curls, and calf raises to maintain overall strength.
2. The Rebuilding Phase (Weeks 9-16)
Once you've completed the recovery phase and received clearance from your oncologist, you transition into the rebuilding phase. This stage focuses on increasing your range of motion and strength. JC advises stretching the chest and strengthening the upper back. "The chest gets tight and the upper back muscles get weaker after surgery," he explains. Incorporating exercises like chest flies, Ys, Ts, and face pulls during this phase is essential to counteract these changes. Starting light and gradually increasing the intensity is key to avoiding injury.
3. The Growth Phase (Weeks 17+)
As you progress into the growth phase, your focus shifts to building muscle and enhancing strength. This is where you can start adding weight to your exercises. Continue with the upper back strengthening exercises while incorporating horizontal pulls and pushes. JC mentions, "You want to focus on keeping those elbows close to the rib cage to avoid any range of motion issues." Exercises like lat pulldowns, shoulder presses, and chest flies become integral to your routine, allowing you to regain strength in the chest area without overdoing it.
Returning to Normal
JC reassures those on this journey, saying, "Yes, you can return to normal. It may take time, but with the right approach, it is possible." Each individual's recovery timeline varies, and it's crucial to be patient and mindful of your body's signals. Many cancer survivors experience a long road to recovery, but consistent effort and the right guidance can lead to remarkable outcomes.
Rebuilding your strength after a mastectomy is a gradual process that requires dedication and patience. By understanding the distinct phases of recovery and incorporating the recommended exercises at each stage, you can empower yourself to reclaim your strength and mobility. Remember, you are not alone in this journey—many have walked this path and found success. If you found this information helpful, please share it with others who may benefit from it.
In this conversation, JC, a clinical exercise physiologist and cancer exercise specialist, discusses the importance of structured exercise after a mastectomy. He outlines the different phases of recovery, including the recovery phase, rebuilding phase, and building phase, emphasizing the need for gradual progression in strength and mobility. JC also addresses common concerns about returning to normal activities and the mental challenges faced by cancer survivors. He encourages listeners to seek guidance and support throughout their recovery journey.