"So You Need Surgery" – Now What?

Hearing the words “you’ll need surgery” can feel overwhelming, especially if you’re someone who thrives on staying active. Whether you’re a personal trainer or someone working through an injury, surgery can feel like a daunting roadblock. But as someone who’s walked (and hobbled) that path myself, I’m here to tell you it’s not all doom and gloom. With the right mindset, planning, and support, you can recover, rebuild, and come back stronger.

Here’s how I approach working with clients (and myself) when injuries, surgeries, or extended breaks from training become unavoidable.

Step 1: Understand the Injury and Train Within Limitations

First, it’s important to understand the nature of the injury. Not all injuries are the same, and the same applies to their limitations. The goal is to maintain as much movement as possible without causing pain or strain. After all, movement is medicine, and motion is lotion.

For example:

• Work with the range of motion you do have. Even limited movement is better than none.

• Use isometric holds to keep the muscles engaged without stressing the joints. For example, if someone has a knee issue, holding a static wall sit can provide muscle stimulus without discomfort.

• A little low-intensity stimulus goes a long way in maintaining muscle engagement and preventing atrophy during recovery.

The key here is to avoid doing nothing. With the right exercises, you can sustain strength and mobility while giving the injured area time to heal.

Step 2: Communication is Key

For personal trainers, communication with clients is non-negotiable, especially when injuries or recovery periods are involved. Clients need to provide honest feedback about pain, discomfort, and progress so plans can be adjusted effectively.

Sometimes “less is more” when working with injuries. It’s always easier to add intensity gradually rather than scale back after overdoing it. An open feedback loop between trainer and client ensures safe and effective progression.

Step 3: Pre- and Post-Surgery Planning

For clients facing surgery, preparation is everything. Building strength beforehand acts as an insurance policy for recovery. I’ve personally leaned into this during both my ACL surgery and hip labrum repair. Before my knee surgery, I put on 10 pounds of muscle through intensive prehab, which helped speed up my recovery drastically. Similarly, before my hip surgery, I focused on hip mobility and balance exercises to prepare my body.

After surgery, recovery is all about modifying workouts:

• Start with basics like breathing exercises, light mobility work, and isometric holds. These build a foundation for rebuilding strength.

• Gradually reintroduce strength training once mobility and flexibility improve.

• Remember that every surgery and recovery is unique. Tailoring the program is crucial.

Pro-tip for trainers and clients alike: Recovery also includes adapting to life outside of training. Even tasks like standing or walking may require a new approach during the healing process.

Reminder: Pre- and post-surgery strategies also apply to life events such as childbirth. Gaining strength and mobility prepartum can significantly enhance postpartum recovery.

Step 4: Don’t Underestimate the Mental and Emotional Toll

I’ll be the first to tell you pain isn’t just physical. It messes with your mental health, too. I’ve been through it. A misdiagnosed ACL tear at 16 left me dealing with instability and further damage for three years. By the time I finally got surgery, I had arthritis in my knee due to constant wear and tear. To make matters worse, rushing my recovery led to complications and imbalance, eventually causing a hip labrum tear.

These experiences left me disheartened, but I refused to accept a victim mindset. I learned the value of resilience. Having people in your corner makes all the difference during tough times. Trainers and friends, be that support system. Clients, lean on your team—there’s nothing wrong with asking for help.

Pain can amplify stress and anxiety, but maintaining a positive outlook and focusing on what you can control helps immensely. A strong mindset is just as important as a strong body when it comes to recovery.

Step 5: Collaborate with Medical Professionals

Trainers, never work in isolation when helping clients through injuries or recovery. Building relationships with osteopaths, physiotherapists, and massage therapists can enhance your understanding of the injury and the client’s overall care.

For example, when working with clients post-surgery, I collaborate with their physiotherapists to align our recovery plans. This ensures that my exercise prescriptions complement their medical treatment. This kind of teamwork creates a well-rounded wellness experience for clients, making them feel supported from all sides.

Step 6: Focus on What They Can Do

The worst thing you can do when injured is resign to inactivity. It’s easy to feel frustrated and defeated, but there’s always something you can do. This applies to both physical movement and mental perspective.

For a client with an arm injury, we might focus on lower-body strength and core exercises. For someone with mobility limitations, simple chair exercises or stretching routines can keep them active. The goal is to create a sense of progress, even if that progress feels small.

Personally, when I couldn’t train like my usual self, I redirected that energy toward mastering mobility exercises and balancing out my body. It felt empowering to focus on the aspects of my fitness that I could control. That mindset shift made a world of difference in how I tackled my recovery.

The Bigger Picture

Whether you’re a trainer guiding clients or someone grappling with your own recovery, the key is to focus on the process, not the setback. Injuries and surgeries are tough, but they don’t define you. What defines you is how you respond to them.

Here’s a quick recap of strategies:

• Understand the injury and move within limitations.

• Foster open communication between trainer and client.

• Prioritize pre-surgery prep and post-surgery modifications to workouts.

• Offer (or seek) mental and emotional support during recovery.

• Collaborate with medical professionals to provide comprehensive care.

• Celebrate what you can do, rather than dwelling on what you can’t.

And above all, never give up. Recovery is a chance to reset, rebuild, and come back stronger. If I can pick myself up and find resilience in the face of setbacks, so can you.

Stay strong and keep moving!