 | Hey Team, Writing to you this week from my couch, where I’ve spent a majority of the last ten days or so recovering from a planned surgery that was necessary to perform at what I consider my 100%. Admittedly I plan the topics of these letters out a few weeks in advance then return to my quick hitting outlines to fully flush out the letter prior to passing it over to our lovely email manager. Today, seated with my Lumaflex red light, lots of water, and a bowl of fresh cut mango, I’m unraveling the details of being on the mend and the mindset that can help you win. I won’t claim to know what exactly will and won’t work for you should the time come to press pause at the gym to take care of the inevitable, but I will share what’s helped me gain perspective as to why this isn’t the worst thing to happen to high performers such as ourselves. Before we get into the nitty gritty, let it be known that this isn’t my first rodeo on Recovery Drive. I’ve experienced ortho injuries that’ve led to knee, hip and even pinky finger surgeries. I’ve strained, sprained and torn muscles, tissues and cartilage. With each injury, despite the recommended down time, I’ve found worthy workarounds as to how to continue to get my heart rate up and maintain strength simply by isolating the affected body part or limb. This time I couldn’t do that. This time I’ve undergone a laparoscopic procedure that’s left me with three incisions in my lower abdominal wall, making simply standing up a strenuous task for the last two weeks. While I’m confident in the baseline fitness that’s been built over the last 15 years, I’d be lying if I said the physical slowdown hasn’t impacted my mental health, and I’m only about a third of the way into my time without “real” movement. So, as my physical therapist keeps reminding me, we must fill the void for the time being. Here are a few things I’ve shifted my energy towards while physically recovering from surgery:
- Nutrition, nutrition, nutrition: While this is always a staple in my routine, I made it a mission to only fuel myself with foods that would promote the highest rates of healing. If you’ve undergone general anesthesia, you might not have the largest appetite upon your home arrival. As it works its way out of your system, start back up with healthy, wholesome carbs, proteins and when your digestion is caught up, fats (slower digesting). Fiber is your friend to maintain movement in your intestinal tract but take all things in moderation to understand what’s tolerable. While our typical reaction to decreased movement is to slow down carbs, maintain normal macros to fuel your body’s recovery. This is not the time to restrict nutrients needed for muscle repair and recruitment. Add in anti-inflammatory herbs and roots like ginger, turmeric and peppermint also remember to stay hydrated. Hydrated cells are happy cells and happy cells repair your body faster.
- Stimulate Your Brain: I’d be lying if I didn’t have a curated watchlist for all the shows I’ve been meaning to start or catch up on during this time period, but TV and media consumption can’t be the only form of entertainment. Read, write/journal, download a coloring app or even take to a new video game. Despite what your parents might’ve once said, video game participation has shown general enhancements in terms of visual attention and more basic visual processing. Now might be the time to look into our latest line packed with feel good brain fuel, Remix Nutrition. 🎮 🧠 *I’d advise trying new supps when you’re up and back to your routine with physician approval. 💪
- Create Blood Flow: If your movement has decreased or simply become non existent due to doctors’ orders, you’ve got to make it your mission to maintain adequate blood flow. Blood flow, as mentioned in our podcast episode with Doctor of Physical Therapy, Dan Giordano, is imperative for both muscle and tissue health + recovery. The more red blood cells we can get to the affected or injured area, the better. This is where tools to the likes of compression boots, electric stim, massage guns and foam rollers all come into play. Consult with your physician to determine which modality would be best suited for your recovery.
- Call Your People: Potentially physically ill-advised on my part, I spent an hour on the phone with a good friend the day after surgery. You don’t realize how much speaking recruits your core muscles until you go for a 60-minute round post core incisions. While winded and a bit less “me”, it lifted my spirits and served as a reminder that my support system expands outside the four walls I find myself in. It’s so crucial to lean on our people during times of need, physical or mentally, and equip ourselves to do the same should the favor be reversed.
Getting hurt or dealing with a massive shift of routine is never easy. Surgery or no surgery if you’re someone who prioritizes movement or seeks the release of feel good hormones through sweat, slowing things down can seem damn near impossible. Have a plan ready should the choice to hit pause come sooner than you’d like.
Check out our recovery tools shop to keep the flow during your downtime.
Until next week 👋 | | | Danielle Bitts
VP of Brand, Bodybuilding.com | | |
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*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
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