So you’ve just had hernia repair surgery, and you’re eager to resume your usual activities. Plot twist: You’re a powerlifter who’s just had a hernia repair, and the first thing your doctor told you is “Avoid lifting heavy objects”—so now what? How can you safely recover from a hernia repair and not lose your powerlifting momentum? Don’t worry; we’ve got you covered.
No matter what type of hernia you’ve had repaired—and no matter whether you’ve opted for open surgery, a laparoscopic procedure, or used medical mesh—the surgical wound itself will usually be healed inside of 10 days. But don’t mistake the incision being healed for your body being fully healed—deeper tissues can take as long as 6 months to fully bounce back. Most doctors recommend patients avoid powerlifting or other strenuous exercise for at least 4-10 weeks, allowing the abdominal cavity walls to fully heal. However, you can stay active during those first 2 months, training with lighter weights and opting for exercises that don’t put a lot of pressure on your abdomen. You can also use this time to perform abdominal strengthening exercises that will strengthen the affected area and prevent future herniation.
At first, you’re going to notice a lot of post-op pain where your hernia’s been repaired: for most lifters, that’s going to be in your core, and you’re likely to have some soreness, swelling, and bruising as well. As you move around more in those first few days, it’s also pretty common to feel unusual sensations in the groin/abdomen area, like tugging, pulling, or a burning sensation.
While unnerving, these sensations are normal and usually subside the further out from your surgery you get. But as you begin to incorporate some light lifting into your daily activity, remember everyone’s body recovers differently, and it’s important to listen to what yours tells you. If something hurts, stop. You can try again tomorrow, but resist the urge to “push through” the pain. Pain is your body’s way of telling you something isn’t right. If you’re sore, remember to ice the area and take a day off. Better to lose a day now than set your progress back weeks.
When you pass the 4-week mark, most patients are generally cleared for a return to work or school, and most doctors suspend lifting limitations. You should expect to be at about 90% capacity at this point, and most surgeons say this is the point at which it’s usually okay to return to all athletic activities, including contact sports, powerlifting, training, and competitions—however, as always, talk to your doctor about what’s right for you. As you resume training, remember that unusual sensations, occasional sharp pains, and general discomfort may come and go for months, becoming less frequent over time.
In the first few weeks after hernia repairs, moderation is key. Though you may feel ready to jump back into deadlifts and power squats, it’s better to focus on walking to improve circulation and expedite healing. Remember, lifting before your body’s ready could disrupt the repair and set your lifting schedule back further, so be patient. Once you pass the 4-week mark, you can meet with your surgeon to discuss your progress and begin adding more strenuous activity back into your routine. If you allow yourself a little downtime, you’ll be back to the clean-and-press in no time!
