Exercise & Fitness Post Stoma Surgery

Recovery from stoma surgery isn’t linear. For starters, the reason for having it can vary greatly from one person to the next, meaning recovery can look completely different. When you meet your stoma nurse and they hand over the standard leaflets, the fitness one always seems to have images of people of an older generation doing light physical exercise and yoga. Exercise in what ever intensity is great and for some its a chore, but for others who are passionate about it and invest a lot of time and energy into it, going through surgery can have an impact mentally as well as physically, with your body unable to perform the same.

Fitness can take many different forms. If you like a low intensity work out yoga and pilates are great for your core strength and relaxation. For those of you who like high intensity a spin class, zumba/dance class, park runs or bootcamps are great fun. The one thing I appreciate more than anything is having the ability to move my body without being in pain. Chronic pain does that to you doesn’t it? There is always that fear that it will creep back again, yet you want to make the most of when it isn’t there which can easily lead to injury or dehydration.

There are a few trail blazers on social media for whom training is part of everyday life. @ru.talks.ibd, @theostomycrew, @daddywithabaggy, @baggedupnbroad and @amshealth are accounts I follow and get motivation from. Danny aka @dc_vs_uc is a firm favourite for many for his straight talking, beast mode approach to training. I had to pleasure of meeting Danny virtually for the first time with @crohnsfighting for her podcast ‘Lets Talk’ , when we shared our stories of training and approach to fitness after stoma surgery.

The personal trainer kindly answered my questions, and as always spoke with passion and knowledge sharing his experience and some tips along the way:

What surgery have you had which was the hardest to recover from?       

My first surgery was emergency surgery and they left in my colon to give me a possible chance of reversal. 2 years later I elected to have it made permanent and had the surgery to remove the colon. My first surgery was the toughest, on a both physical and mental side. I didn’t have time before the surgery to mentally prepare as I was so unwell, I had become so physically unwell that I had dropped to around 6 stone after the surgery. There was little in the way of support groups/social media back then so the mental anguish and physical weakness was by far the biggest struggle of my life.

How did you mentally prepare for it?    

I barely remember the conversations with the nurses/doctors due to being so extremely unwell and medicated. It wasn’t until I woke in intensive care that the severity actually sunk in. This was beyond comprehension to me, mentally I became unable to communicate and in complete denial.

How (if you did) prepare physically for it?

I was bed ridden for weeks, I had no physical strength due to the trauma to my body and the weight loss. I was 5ft 11 and around 6 stone. Physio just hurt and seemed pointless.

What is some of the best advice you were given in terms of fitness post surgery?

I always offer 2 main lines of advice:

1. Time is free, but use it wisely and don’t waste it. If you rush back in then you’ll set yourself back. This will not only push back your physical fitness but will damage your mental health too. Allow time to heal and remember…. Once healed and ready, results will flow.
2. Set yourself achievable targets. Compete with one person and one person only. And that’s you! Don’t judge yourself by others results or efforts. Everyone has a different story and everyone has different capabilities/illnesses. Do NOT be scared to adjust your goals/targets if you wish to alter your thinking.

What does a typical workout look like for you?

A typical workout for me is planned, involves a warm up, planned sets aimed at two areas (back & biceps, chest, triceps etc) and some strength/core exercises at the end. If my aim is to bulk then an incline fast paced walk to start for 20 mins. To strip I’d do it at the end.

What exercises would you recommend when first trying it post surgery and how would you build on it? 

Post surgery I would recommend starting with an empty bar, focusing on posture and range of movement. Some strong core exercises like barbell squats, overhead bar press and deadlifts. These are all good for building a good core strength.

Has your approach to fitness changed now you have a stoma and if so how?

I’ve always trained but my outlook on training changed to a more intense style after I decided to try and help others with a stoma learn to train safely. It can be done but it’s important that people know there own limits and listen to them

Do you take any supplements to aid your fitness?

I use protein powder mixed in worth my morning blended shake. I have also used pre workout to help with fatigue. I have also found fish oil capsules to be helpful.

The most important thing is to listen toy your medical team and follow the advice they give you for when is most appropriate to start training again. Danny has generously shared his experience and approach but please make sure you follow your own advice given, and take all the time you need to do it safely. As for me, I am training to do a half marathon in October and pounding the streets as often as I can to get ready for it! I’m wishing you all the best on your fitness journey and remember, Rome wasn’t built in a day!

Until next time, Rach @gutsy.mum x