Help with exercise after mastx
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I just scheduled a mastx for 4/22. I sorely need advice on getting back into shape, gaining strength and avoiding muscle atrophy, frozen shoulder etc...Does anyone know of a program or exercises to help? I will only be 4.5 weeks out from my last chemo!
Then it's radiation & construx.
I just want to stay healthy through it all.
Thank you forum angels! -
Callygee...Hopefully, your onc team will give you proper exercises for immediately after surgery so that you can increasingly regain strength and range-of-motion. S/he might also refer you for PT so that you can learn the exercises under professional supervision. But I understand that it will be helpful, both practically and emotionally, for you to have a plan set up. I posted these exercises a few threads down on this Fitness forum, but here it is again:
http://www.oncolink.com/types/images/pdf/exercises.pdf
You might want to plan a walking schedule to maintain throughout treatment and begin it right away (now) so that it's already part of your routine. Start out by walking at a faster-than-normal pace for as long/far as you can and gradually increase your speed and distance. Set a max and when you reach it, stay there. Do it every day, if possible. If you have access to a bike (indoor or outdoor), try to alternate walking days with biking days. Yo might also want to begin a basic weight-training program. Before my lumpectomy, I pumped some pretty heavy iron, focusing on chest, shoulder and back muscles. It was my intent to be as strong as possible in the area about to traumatized in order to lessen the impact of the "assaults." But you certainly don't need to bench press your own weight. A few push-ups and a routine with light hand weights will work well for you.
Basically, if you aim for a moderate program that can realistically maintained throughout treatment, you'll be keeping yourself in decent shape AND allowing yourself the opportunity to feel as positive & energetic as possible! Do remember though that this is a time for healing for you and that might sometimes mean cutting back on activity and just chilling out or resting. So be gentle with yourself too.
~Marin
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Are you having reconstruction?
I was in good shape prior to my mastectomies and expander implants, but went to a physical therapist who specializes in cancer rehab to get massages, gentle range of motion for my shoulders and chest, then active exercise. I don't think a cancer specialist-type PT is necessary, but it was available to me.
Ask your surgeon for a referral if your insurance requires it, so you can start as soon as the drains are out. I firmly believe the sooner you get moving, the quicker you heal (barring complications, etc.)
Anne
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Cally, I did nothing special following my mastectomy last May, other than the exercises recommended by my surgeon. My range of motion recovered fairly quickly, except for being able to extend the arm on that side all the way up while I was sleeping (one of my favorite sleep poses). Recently I started doing more yoga after not doing any for several months. The other night I slept with my are extended up for the first time in nearly a year. I am seeing an orthopedist on Fri. for problems with my "unaffected" shoulder. I've had shoulder problems in the past and they've been worsened by using the unaffected arm for heavier lifting, etc. Look out for overstressing the other side in compensation for the affected arm is the message here. Overall moving helps. Allyson
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Thank you ladies,
I've had two regimens of neoadjuvant chemo, lumpectomy - since aug last yr. Was in good shape throughout last year, running/walking hilly tails with th edogs daily & eating a great diet. Lost some this winter w/2nd regimen. Tried & succeeded to gain weight (9 lbs) thinking it would help for DIEP reconstrux. bad idea. Lost 2 since last week!
Physical work makes me feel in control -- well these days, sort of...
So aI hear I should probably wait til drains are out to start back on upper body (uni-mast) & what about stationery bike or hiking before then? See how I'll feel, eh?
Ugh! Not looking forward to this - masrx. rads, reconstrux - but anxious to get to the other side! -healthy & in good shape!
thank you thank you.... -
If you've already had SNB (looking at your signature line here), you may not have much of a problem with range of motion after your mastectomy. It's hard to sort it all out, of course, and everyone is different, but . . . most/all of my range of motion issues seem to be related to my node dissection, not the mast (unilateral, no recon).
I started mild range of motion exercises (wall climbing, tracing a circle with my arm - the standards) two days after my surgery. Even before then, I made a point of rolling my shoulders and using my left arm as much as possible, just to make sure everything was in working order. I got most of my range of motion back pretty quickly (maybe 2 weeks) - it's that last little bit that's hard/frustrating.
Walking/hiking/stationary biking should be very doable, even with drains in. I was out walking around the neighborhood the first day post-surgery. I jogged a mile (gingerly!) the day after my drain came out, one week post-surgery. My energy level recovered quickly and remained good - various well-meaning people warned me to take it easy, I was going to crash if I overdid it, but that never happened. I think getting outside every day actually kept my energy up. (Of course, I wasn't just coming off neoadjuvant chemo.)
On the upper body stuff, I think the limitation is going to be the way your incision is healing, rather than your drains. I'll be 4 weeks out tomorrow, and I still haven't attempted any lifting or pushups or anything like that - but I plan to ask my surgeon about it when I see him this afternoon.
Good luck!
Linda
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Cally, I did Kundalini Yoga starting 2-3 weeks after my bilateral mast /SNB with reconstruction. I felt that it helped immensely in regaining flexibility( I have full range of motion with no discomfort except not being able to lie face down with implants) and was great because it also incorporated deep breathing ( kundalini yoga is a healing type of yoga not the power yoga it is done mainly in seated position)'
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Thanks. I'll have to look at Kundalini - I was doing Yoga Nidra - deep sleep - lying down,
snore..... but talk about deep breathing! It really did get me through a lot.
I am ready for something else. I'll have unilateral, no node removal, no expander (yikes!)
so it should be quick healing...
Kundalini
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