Posted 3/4/2014 10:33 AM (GMT -5)
I still think the listening to your own body is the best advice. I was fairly strong coming into the surgery and my surgeon told me at 4 weeks I could do all activities "as tolerated", although he did suggest that I keep heavier lifting on hold for a while.
So, while I was able to deadlift 440 pounds (for one rep) before my surgery, I've slowly worked back up to reps at 225 pounds (I'm currently 8 weeks post op). My best squat last summer was 375 pounds, and I've stayed below half of that so far.
With more dynamic movements, I've introduced them slowly. For example, I did no rope jumping or burpees until last week. Sit-ups were the week before and planks the week before that. I still haven't done any box jumps (static jump from the floor onto a box - usually 20" high for me), but that's been more out of a fear of peeing in my pants. I have been doing box step-ups though.
The rowing machine is not a problem at all. Jogging is not a problem at all, but I've been avoiding sprints, which I typically do once every 1-2 weeks. And I've mentioned before that I've been skiing every weekend since the 4 week mark.
So, I think I've been really lucky with what my body has tolerated, but it's all been done incrementally, paying attention for discomfort and pain all the time.
One other thing that I've done is slowly increase the number of days that I do any workouts. My first time back in the gym, I went just once that week and mostly did light dumbbell work and stretching. For the next two weeks, I only went to the gym once per week. Then, two weeks at twice per week. Last week, I went three times and tolerated it well.
Regretfully, despite the activity level, I have definitely gained some weight since my surgery. I am still eating like before the surgery, but my activity level is still well behind where it was before the surgery. I need to adjust what I'm eating while I continue to increase my activity levels, or none of my pants will fit me soon.