{"id":11927,"date":"2023-07-02T11:09:00","date_gmt":"2023-07-02T10:09:00","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=11927"},"modified":"2023-10-01T18:04:24","modified_gmt":"2023-10-01T17:04:24","slug":"exercise-after-hernia-surgery","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/exercise-after-hernia-surgery\/","title":{"rendered":"Exercise after hernia surgery: The complete guide for women"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:192.1200750469%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}img#mv-trellis-img-5::before{padding-top:149.92679355783%; }img#mv-trellis-img-5{display:block;}<\/style>\n<p>If you&rsquo;ve recently had treatment for a hernia, then you may be wondering when you can return to exercise after hernia surgery.<\/p>\n\n\n\n<p>Recovery after hernia surgery is tough!<\/p>\n\n\n\n<p>I can attest to this as I recently had hernia surgery for an inguinal hernia. <\/p>\n\n\n\n<p>Before you go down the rabbit hole of researching hernia recovery videos on YouTube (like I did), I&rsquo;m here to tell you that no two recovery periods are the same.<\/p>\n\n\n\n<p>The good news is there are some tips and advice that we&rsquo;ll share in this guide to help you through the first 6 weeks.<\/p>\n\n\n\n<p>I personally found these tips really useful to aid my recovery. <\/p>\n\n\n\n<p>Of course with any medical condition, always consult with a qualified medical professional and seek their advice. <\/p>\n\n\n\n<p>So when exactly can you return to exercise after hernia surgery, and what does the recovery period look like if you&rsquo;re a woman?<\/p>\n\n\n\n<p>In this guide we&rsquo;ll look at:<\/p>\n\n\n\n<ul>\n<li>What is a hernia?<\/li>\n\n\n\n<li>What causes a hernia?<\/li>\n\n\n\n<li>What is hernia surgery?<\/li>\n\n\n\n<li>How long is hernia surgery recovery time?<\/li>\n\n\n\n<li>What to expect during recovery&nbsp;<\/li>\n\n\n\n<li>How long after hernia surgery can I exercise?<\/li>\n\n\n\n<li>Effects of hernia surgery on your period<\/li>\n\n\n\n<li>9 tips for recovery after hernia surgery<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s go!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-533x1024.png\" alt=\"exercise after hernia surgery\" class=\"wp-image-11928\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-533x1024.png 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-156x300.png 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-768x1475.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-500x960.png 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-625x1200.png 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-150x288.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"533\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20533%201024'%3E%3Crect%20width='533'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"exercise after hernia surgery\" class=\"wp-image-11928 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-533x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-533x1024.png.webp 533w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-156x300.png.webp 156w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-768x1475.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-500x960.png.webp 500w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-625x1200.png.webp 625w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-150x288.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is a hernia?<\/strong><\/h2>\n\n\n\n<p>A hernia is when an internal part of the body (your abdominal organs) pushes through a weakness in the muscle or surrounding tissue wall.&nbsp;<\/p>\n\n\n\n<p>This results in the appearance of a visible lump that gets bigger when you cough, strain or put pressure on your abdomen.&nbsp;<\/p>\n\n\n\n<p>The hernia tends to disappear when you lie down.<\/p>\n\n\n\n<p>According to the <a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/15757-hernia\" target=\"_blank\" rel=\"noopener\">Cleveland Clinic<\/a>, there are several types of hernia:<\/p>\n\n\n\n<ul>\n<li>Inguinal hernia &ndash; when your bowel protrudes into the inguinal canal in your inner thigh.<\/li>\n\n\n\n<li>Femoral hernia &ndash; when fatty tissue pokes through the femoral canal which lies underneath the inguinal canal.<\/li>\n\n\n\n<li>Hiatal hernia &ndash; when the top of your stomach pushes up through the opening in your diaphragm.&nbsp;<\/li>\n\n\n\n<li>Incisional hernia &ndash; when tissue protrudes through a former incision in your abdominal wall that has weakened over time.&nbsp;<\/li>\n\n\n\n<li>Umbilical hernia &ndash; when part of your intestine pokes through an opening in your abdominal wall near your belly button.<\/li>\n\n\n\n<li>Ventral hernia &ndash; any hernia that occurs through the front wall of your abdomen.&nbsp;<\/li>\n\n\n\n<li>Spigelian hernia &ndash; when the abdominal organs or peritoneum protrudes through the front (anterior) abdominal wall.&nbsp;<\/li>\n\n\n\n<li>Perineal hernia &ndash; when organs or tissue push through an opening or weakness in your pelvic floor cavity.&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>The most common hernia type is inguinal (groin) hernia, making up 75% of all hernia cases.<\/p>\n\n\n\n<p>This is the type of hernia that I personally experienced and the pain was horrendous when it first struck.  <\/p>\n\n\n\n<p>I was saddened to learn that there are few studies and no systematic reviews focusing specifically on groin hernias in women.&nbsp;<\/p>\n\n\n\n<p>One <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6378890\/\" target=\"_blank\" rel=\"noopener\">2019 study<\/a> found that the lifetime risk of developing a groin hernia in women is 3 to 5%.<\/p>\n\n\n\n<p>Adding that the proportion of women who have had a groin hernia operated on is 8 to 11.5%.&nbsp;<\/p>\n\n\n\n<p>Most hernias are not serious, but they can be if left untreated.<\/p>\n\n\n\n<p>They can become serious when they become strangulated &ndash; meaning when the hernia gets stuck and it cannot be pushed back in.<\/p>\n\n\n\n<p>This can become painful.<\/p>\n\n\n\n<p>In severe cases the tissue can become cut off from the body&rsquo;s blood supply, causing necrosis (tissue death).&nbsp;<\/p>\n\n\n\n<p>Hernias tend to worsen over time so it&rsquo;s important you speak with a doctor to understand if you need it surgically repaired sooner rather than later.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/exercise-after-pregnancy\/\" data-type=\"post\" data-id=\"11630\">Returning to exercise after pregnancy: The complete guide<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What causes a hernia?<\/strong><\/h2>\n\n\n\n<p>A hernia is caused by a weakness or preexisting opening in your muscle or connective tissue.<\/p>\n\n\n\n<p>As a result, your abdominal organs or other tissue pushes through the barrier.&nbsp;<\/p>\n\n\n\n<p>Sometimes this weakness is present at birth, but usually it develops during your lifetime.&nbsp;<\/p>\n\n\n\n<p>Here are the common causes of hernia which may mean you are more likely to develop a hernia:<\/p>\n\n\n\n<ul>\n<li>A history of abdominal surgery or pelvic surgery.<\/li>\n\n\n\n<li>Pregnancy, especially repeat pregnancies.<\/li>\n\n\n\n<li>Chronic constipation and straining to poop or pee.<\/li>\n\n\n\n<li>A chronic cough or sneeze.<\/li>\n\n\n\n<li>Repetitive stress and exertion in the abdominal region.&nbsp;<\/li>\n\n\n\n<li>A job that involves heavy lifting or standing for long periods of time.<\/li>\n\n\n\n<li>Chronic obesity (e.g. a BMI of 30 or more).&nbsp;<\/li>\n<\/ul>\n\n\n\n<p>Personally for me, I think the fact that I had had two abdominal surgeries in the space of six months may have contributed to the development of my hernia. <\/p>\n\n\n\n<p>My abdominal wall had become weakened and the stress from the surgeries had taken its toll. <\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/what-is-an-endometriosis-flare-up\/\" data-type=\"post\" data-id=\"10358\">What is an endometriosis flare up? Tips for exercising with endo<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-2-683x1024.png\" alt=\"exercise after hernia surgery\" class=\"wp-image-11930\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-2-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-2-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-2-683x1024.png.webp\" alt=\"exercise after hernia surgery\" class=\"wp-image-11930 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-2-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-2-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-2.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is hernia surgery?<\/strong><\/h2>\n\n\n\n<p>There are three different types of hernia surgery:<\/p>\n\n\n\n<ul>\n<li>Open repair<\/li>\n\n\n\n<li>Laparoscopic repair<\/li>\n\n\n\n<li>Robotic repair<\/li>\n<\/ul>\n\n\n\n<p>According to a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9160137\/\" target=\"_blank\" rel=\"noopener\">2022 study<\/a>, laparoscopic repairs have a lower incidence of chronic groin pain than open repair.<\/p>\n\n\n\n<p>Adding that there is no evidence of differences in recurrence rates between laparoscopic and open repairs.&nbsp;<\/p>\n\n\n\n<p>It is recommended you speak with your surgeon to understand the best repair approach for your hernia type and circumstances.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/exercise-after-botox\/\" data-type=\"post\" data-id=\"11338\">Can you exercise after Botox? 9 do&rsquo;s and don&rsquo;ts for Botox aftercare<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How long is hernia surgery recovery time?<\/strong><\/h2>\n\n\n\n<p>Typically it takes between 6 to 7 weeks to recover after hernia surgery.<\/p>\n\n\n\n<p>However, there is no one size fits all approach when it comes to recovery after hernia surgery.<\/p>\n\n\n\n<p>Recovery for one person will not look the same for another.<\/p>\n\n\n\n<p>Research tells us that women can expect a higher rate of chronic post-operative pain following hernia surgery. <\/p>\n\n\n\n<p>So bear this in mind, especially when returning to exercise as you don&rsquo;t want to push your body too much during the recovery window.<\/p>\n\n\n\n<p>Your surgeon will be able to advise what the recovery period will look like for your unique situation.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/can-you-workout-after-getting-a-tattoo\/\" data-type=\"post\" data-id=\"11527\">Can you workout after getting a tattoo? Everything you need to know<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-4-683x1024.png\" alt=\"exercise after hernia surgery\" class=\"wp-image-11932\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-4-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-4-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-4-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-4-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-4.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-4-683x1024.png.webp\" alt=\"exercise after hernia surgery\" class=\"wp-image-11932 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-4-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-4-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-4-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-4-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-4.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-4.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What to expect during recovery&nbsp;<\/strong><\/h2>\n\n\n\n<p>The recovery period after hernia surgery can be tough.&nbsp;<\/p>\n\n\n\n<p>If you&rsquo;ve had abdominal surgery before for a c-section or endometriosis excision surgery, then I&rsquo;m here to tell you that hernia surgery hits different!<\/p>\n\n\n\n<p>This recovery timeline is based on my own recovery experience following my inguinal hernia repair surgery.<\/p>\n\n\n\n<p>I underestimated the recovery period and it took at least 6 weeks for me to feel slightly back to normal.&nbsp;<\/p>\n\n\n\n<p>Studies have shown that women are more likely to experience pain after hernia surgery.<\/p>\n\n\n\n<p><strong>First 24 hours<\/strong><\/p>\n\n\n\n<p>In the first 24 hours after surgery you will likely be feeling the effects of pain medication and anaesthetic.<\/p>\n\n\n\n<p>Anaesthetic can make you feel tired and emotional (more than normal) so don&rsquo;t be surprised if you feel low in the first week after surgery.<\/p>\n\n\n\n<p>Your bed will be your best friend in the first 24 hours as you will be feeling very sleepy and tired.<\/p>\n\n\n\n<p><strong>Days 2 to 4<\/strong><\/p>\n\n\n\n<p>Days 2 to 4 after surgery are normally when the pain and discomfort starts to kick in once the pain medication has worn off.&nbsp;<\/p>\n\n\n\n<p>Your surgeon may have given you pain meds to take away with you.&nbsp;<\/p>\n\n\n\n<p>Although it&rsquo;s totally fine to use these at home, be warned that some pain meds can make you constipated.<\/p>\n\n\n\n<p>Constipation is not a nice feeling when you have a sore abdomen.&nbsp;<\/p>\n\n\n\n<p>Be sure to check out videos online of <a href=\"https:\/\/www.youtube.com\/watch?v=19ZRU5IRrCg\" target=\"_blank\" rel=\"noopener\">how to get out of bed after abdominal surgery<\/a>. This will be invaluable during your recovery.<\/p>\n\n\n\n<p>When walking around at home make sure you don&rsquo;t hunch over too much as you&rsquo;ll be putting lots of pressure on your lower back.<\/p>\n\n\n\n<p>Where possible, walk using an upright posture and remember to activate those glutes!<\/p>\n\n\n\n<p><strong>Days 5 to 14<\/strong><\/p>\n\n\n\n<p>By day 5 you will be feeling a little more like yourself.<\/p>\n\n\n\n<p>Your abdomen will still be feeling tender and sore so take it easy.<\/p>\n\n\n\n<p>Make sure you are staying active to increase blood circulation by taking gentle walks.&nbsp;<\/p>\n\n\n\n<p>Walk for 10 minutes then gradually increase the distance each day.&nbsp;<\/p>\n\n\n\n<p>If at any point you feel pain or discomfort, stop! It&rsquo;s really important you listen to your body and don&rsquo;t push through the pain.<\/p>\n\n\n\n<p><strong>Days 15 to 28<\/strong><\/p>\n\n\n\n<p>By the two week mark you will still likely be feeling sore and tender.<\/p>\n\n\n\n<p>Throughout the first 4 weeks of my recovery I felt twinges, sharp pains and discomfort as my body healed.&nbsp;<\/p>\n\n\n\n<p>These are normal in most cases but of course always check with your surgeon.&nbsp;<\/p>\n\n\n\n<p>The post-surgery fatigue will probably stay with you for a good 6 weeks.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/best-recovery-shoes-for-runners\/\" data-type=\"post\" data-id=\"9240\">The best recovery shoes for runners: Oofos slides vs Hoka slides<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-1-683x1024.png\" alt=\"exercise after hernia surgery\" class=\"wp-image-11929\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-1-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-1-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-1-683x1024.png.webp\" alt=\"exercise after hernia surgery\" class=\"wp-image-11929 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-1-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-1-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-1.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How long after hernia surgery can I exercise?<\/strong><\/h2>\n\n\n\n<p>Returning to exercise after hernia surgery is possible but you don&rsquo;t expect to dive straight back into your pre-surgery routine.<\/p>\n\n\n\n<p>Your body has been through major surgery, so you&rsquo;ll want to avoid any strenuous exercise for at least 6 weeks.&nbsp;<\/p>\n\n\n\n<p>This means no high impact exercise like running and exercise that involves putting strain on your abdominal muscles.<\/p>\n\n\n\n<p>You&rsquo;ll also want to avoid any heavy lifting.&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8511488\/\" target=\"_blank\" rel=\"noopener\">Studies<\/a> tell us that the recommendation after hernia surgery is to reduce physical activity and lifting for up to 2 weeks after laparoscopic surgery and for up to 4 weeks after open surgery.&nbsp;<\/p>\n\n\n\n<p>In the first few weeks after your surgery you&rsquo;ll want to focus mainly on gentle, low impact exercise like walking and stretching.&nbsp;<\/p>\n\n\n\n<p>During the first few days of your recovery you&rsquo;ll likely find it difficult to even move around your house and go to the bathroom, so take it easy.<\/p>\n\n\n\n<p>If you&rsquo;ve ever had a c-section, you&rsquo;ll know what this feels like!<\/p>\n\n\n\n<p>It&rsquo;s important however that you move your body to improve circulation. Taking a few steps to the bathroom is better than nothing!<\/p>\n\n\n\n<p>You can also try some stretches to keep the blood flowing in your legs &ndash; either when you&rsquo;re in bed or sitting on the couch.&nbsp;<\/p>\n\n\n\n<p>Longer term it&rsquo;s important you stretch daily to prevent muscle tightness and discomfort due to the normal healing and tissue remodelling process that occurs after surgery.&nbsp;<\/p>\n\n\n\n<p>There&rsquo;s such a process called &lsquo;<a href=\"https:\/\/drmartinschmaltz.com\/muscle-guarding-the-pain-cycle\" target=\"_blank\" rel=\"noopener\">neuromuscular guarding<\/a>&rsquo; which occurs when the body experiences surgical intervention.<\/p>\n\n\n\n<p>Physical therapist Josh Wageman offers recommendations on some <a href=\"https:\/\/drstevewilliams.com\/Blog\/ArticleID\/30\/Post-Operative-Stretching\" target=\"_blank\" rel=\"noopener\">post-operative stretches<\/a> to do after hernia surgery.&nbsp;<\/p>\n\n\n\n<p>On this page you will also find video tutorials on how to do each stretch properly.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/saggy-butt\/\" data-type=\"post\" data-id=\"10756\">How to fix a saggy butt: 5 exercises to lift your butt<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Effects of hernia surgery on your period<\/strong><\/h2>\n\n\n\n<p>Unfortunately I couldn&rsquo;t find any documented research online about the effects of hernia surgery on menstruation.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Following gynaecological surgery you&rsquo;re normally told to expect a more painful first period after surgery.&nbsp;<\/p>\n\n\n\n<p>After my hernia surgery my first period was more painful than normal.&nbsp;<\/p>\n\n\n\n<p>I experienced more twinges and cramping in the lead up to my period, and my period that month was heavier and clottier than normal.<\/p>\n\n\n\n<p>I&rsquo;d be interested in reading any research on this topic, and I&rsquo;m sure a lot of women who have undergone hernia surgery would too!<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/should-you-work-out-on-your-period\/\" data-type=\"post\" data-id=\"10067\">Should you work out on your period? 6 best exercises<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-3-683x1024.png\" alt=\"exercise after hernia surgery\" class=\"wp-image-11931\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-3-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-3-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-3-800x1200.png 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-3-150x225.png 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-3-683x1024.png.webp\" alt=\"exercise after hernia surgery\" class=\"wp-image-11931 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-3-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-3-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-3-800x1200.png.webp 800w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-3-150x225.png.webp 150w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/exercise-after-hernia-surgery-3.png\" id=\"mv-trellis-img-5\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>9 tips for recovery after hernia surgery<\/strong><\/h2>\n\n\n\n<p>Now you know more about exercise after hernia surgery, here are some tips to make your recovery easier.<\/p>\n\n\n\n<p><strong>#1 Take it easy<\/strong><\/p>\n\n\n\n<p>Throughout the first 6 weeks of your recovery period it&rsquo;s important you take it easy and listen to your body.<\/p>\n\n\n\n<p>Your body has been through a lot so don&rsquo;t push yourself too hard and always stop if you feel any pain.&nbsp;<\/p>\n\n\n\n<p>You&rsquo;ll likely feel wiped out for the first 6 weeks, so don&rsquo;t be too hard on yourself if you need to take that afternoon nap.<\/p>\n\n\n\n<p><strong>#2 Wear an abdominal binder<\/strong><\/p>\n\n\n\n<p>An abdominal binder like this one from <a href=\"https:\/\/www.amazon.co.uk\/dp\/B089FMQGTJ?psc=1&amp;ref=ppx_yo2ov_dt_b_product_details\" target=\"_blank\" rel=\"noopener\">Amazon<\/a> is a life saver for the first 6 weeks of your recovery.<\/p>\n\n\n\n<p>The more you activate your abdominal muscles when you sit, stand and walk, the more they will hurt so a binder will help to compress everything down there.<\/p>\n\n\n\n<p><strong>#3 Place a cushion on your abdomen&nbsp;<\/strong><\/p>\n\n\n\n<p>Placing a cushion on your abdomen when you cough, sneeze or go to the bathroom will help to reduce any pain and discomfort.&nbsp;<\/p>\n\n\n\n<p><strong>#4 Drink lots of water<\/strong><\/p>\n\n\n\n<p>Your muscles and tissues are made up of almost 70% water so it&rsquo;s important you stay hydrated to help with the recovery process.<\/p>\n\n\n\n<p><strong>#5 Eat a healthy, balanced diet<\/strong><\/p>\n\n\n\n<p>Focus on eating healthy, nutritious foods following your surgery. This means avoiding processed foods where possible.<\/p>\n\n\n\n<p>Your body needs time to heal and repair its muscles and tissues.<\/p>\n\n\n\n<p>By eating protein-rich foods like lean meat, eggs, dairy, nuts and seeds, beans, lentils you will help with the recovery process.<\/p>\n\n\n\n<p><strong>#6 Stretch daily<\/strong><\/p>\n\n\n\n<p>As mentioned earlier, stretching is essential to help ease the tightness and discomfort in your muscles following surgery.&nbsp;<\/p>\n\n\n\n<p>The type of stretching you do will largely depend on the type of hernia that you had repaired.<\/p>\n\n\n\n<p>If you had a groin hernia, then physical therapist Josh Wageman offers recommendations on some <a href=\"https:\/\/drstevewilliams.com\/Blog\/ArticleID\/30\/Post-Operative-Stretching\" target=\"_blank\" rel=\"noopener\">post-operative stretches<\/a> to do after hernia surgery.&nbsp;<\/p>\n\n\n\n<p><strong>#7 Go for gentle walks<\/strong><\/p>\n\n\n\n<p>Gentle walking will go a long way to boost circulation and improve your physical and mental health after surgery.<\/p>\n\n\n\n<p>Aim to start walking for a few minutes daily then gradually increase the number of steps you take each day.<\/p>\n\n\n\n<p><strong>#8 Massage<\/strong><\/p>\n\n\n\n<p>Abdominal massage will help to break down scar tissue that builds up after any type of surgery.<\/p>\n\n\n\n<p>Kathe Wallace, physical therapist, provides a <a href=\"https:\/\/rotunda.ie\/rotunda-pdfs\/PIL\/Physiotherapy%20-Abdominal_Scar_Massage.pdf?_t=1586259203\" target=\"_blank\" rel=\"noopener\">handy guide for massaging abdominal scars<\/a>.&nbsp;<\/p>\n\n\n\n<p>Always speak with your surgeon or doctor before doing any form of abdominal massage.&nbsp;<\/p>\n\n\n\n<p><strong>#9 Take online recovery videos with a pinch of salt<\/strong><\/p>\n\n\n\n<p>No two recovery periods are the same, so bear this mind when watching recovery videos online.&nbsp;<\/p>\n\n\n\n<p>If someone is hitting the gym one week after their hernia surgery, don&rsquo;t think that this is what your recovery period should be like.<\/p>\n\n\n\n<p>Listen to your own body and how it feels.&nbsp;<\/p>\n\n\n\n<p>If in doubt, speak to your surgeon for more advice on getting back into exercise after your surgery.&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you&rsquo;ve recently had treatment for a hernia, then you may be wondering when you can return to exercise after hernia surgery. Recovery after hernia surgery is tough! I can attest to this as I recently had hernia surgery for an inguinal hernia. Before you go down the rabbit hole of researching hernia recovery videos &hellip;<\/p>\n","protected":false},"author":1,"featured_media":11933,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[123],"tags":[317],"mv":{"thumbnail_id":11933,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2023\/07\/blog-post-129-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/11927"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=11927"}],"version-history":[{"count":6,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/11927\/revisions"}],"predecessor-version":[{"id":13216,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/11927\/revisions\/13216"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/11933"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=11927"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=11927"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=11927"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}