Your Guide to Exercise after Gynaecomastia Surgery
You’ve taken a big step in choosing gynaecomastia surgery, and now you’re probably eager to get back to your regular exercise routine. It’s natural to wonder, “When can I exercise again?” In this blog, Sydney Specialist Plastic Surgeon Dr Michael Kernohan aims to answer this question and offer you tips for a smooth return to exercise after gynaecomastia surgery.
Take the Quiz
Your Recovery after Gynaecomastia Surgery
The first thing to remember is that everyone recovers from surgery at their own pace. How quickly you bounce back depends on a few things:
The type of surgery you had: Some procedures are more complex than others, which can mean a longer recovery period.
Your overall health: If you’re generally fit and healthy, you might find you heal faster.
How well you follow your surgeon’s instructions: This is a big one! Listening to Dr Kernohan’s advice is key to a smooth and successful recovery.
A General Timeline for Getting Back on Track
While everyone is different, here’s a rough guide to what you can expect after gynaecomastia surgery:
Week 1-2
During these first two weeks, your body is working hard to heal.
Focus on getting plenty of rest and avoid any strenuous activity.
Light walking around the house is fine and can even help with recovery, but don’t overdo it.
Week 3-4
By now, you’ll likely be feeling much better and ready for a bit more activity.
You can gradually start to increase the intensity and duration of your walks.
Light cardio, like using a stationary bike or elliptical trainer, is also usually okay at this stage.
Remember to listen to your body and stop if you feel any pain.
Week 6+
Once you hit the six-week mark, you might be keen to get back into weight training, especially exercises that target your chest and upper body. However, it’s important to get the green light from Dr Kernohan before lifting anything heavy.
He will assess your progress and advise you on when it’s safe to start and what exercises are appropriate.
What Exercises Are Right for You after Gynaecomastia?
After gynaecomastia surgery, it’s important to ease back into exercise gradually and safely. Here are details about different types of exercise and when you can start incorporating them into your routine:
Cardio
Cardio is a good way to improve your fitness, burn calories, and boost your mood. Here are some cardio options:
Walking: This is your go-to exercise in the early stages of recovery (usually from week 1-2). Start with short, gentle walks around your house or neighbourhood and gradually increase the distance and pace as you feel stronger.
Stationary Bike and Elliptical Trainer: These machines offer a low-impact cardio workout that’s generally safe to start around week 3-4 post-surgery. They’re easier on your joints than running and can help improve your cardiovascular fitness without putting too much strain on your chest.
Strength Training
Strength training is important for rebuilding muscle mass and strength, especially in your chest and upper body.
Chest Exercises: It’s natural to want to target your chest muscles after surgery, but patience is key. Dr Kernohan will advise you on when it’s safe to start chest exercises, typically around week 6 or later. He’ll also recommend specific exercises and appropriate weight levels.
Upper Body Workouts: You can usually start incorporating light upper body exercises, such as bicep curls and triceps extensions, a bit sooner than chest exercises. Again, always consult with Dr Kernohan for personalised advice.
Other Activities
Swimming: Swimming is a great full-body workout that’s gentle on your joints. However, it’s important to wait until your incisions are fully healed and you have Dr Kernohan’s approval before diving back in. Avoid swimming in heavily chlorinated pools, as this can irritate your scars.
Contact Sports: Contact sports and activities that put a lot of stress or impact on your chest area should be avoided for at least 3-6 months after surgery, if not longer. Dr Kernohan will advise you on the appropriate timeframe based on your recovery progress.
Top Tips for a Smooth Return to Exercise
Getting back into a fitness routine after gynaecomastia surgery is exciting, but it’s important to do it right. Here are some simple tips to help you exercise safely and effectively during your recovery:
Listen to Your Body’s Cues: Your body is incredibly smart – it will tell you when it’s had enough. If you feel any pain, discomfort, or excessive strain, stop the exercise and rest. Don’t try to push through it.
Start Slowly and Gradually Increase Intensity: It’s tempting to jump right back into your pre-surgery workout routine, but resist the urge! Start with shorter, less intense workouts and gradually increase the duration and intensity as you feel stronger. Think of it like turning up the volume knob slowly rather than cranking it up all at once.
Stay Hydrated: Drinking plenty of water is always important, but it’s especially essential when you’re exercising. Dehydration can make you feel tired and sluggish and can even slow down your recovery. Keep a water bottle handy and sip on it throughout the day, especially before, during, and after your workouts.
Fuel Your Body with Healthy Foods: What you eat plays a big role in how quickly you recover and how much energy you have for exercise. Focus on eating a balanced diet with plenty of fruits, vegetables, lean protein, and whole grains. These foods provide the nutrients your body needs to repair tissues, build muscle, and stay energised.
Keep Your Surgeon in the Loop: Dr Kernohan is your biggest ally throughout your recovery. Don’t hesitate to reach out to him and his team if you have any questions, concerns, or experience any unusual discomfort during or after exercise.
Download Dr Kernohan’s Male Breast Reduction Guide
Make Breast Reduction Guide
The Benefits of Exercise after Surgery
Getting active again after your procedure isn’t just about how your body looks – it’s about how it feels and functions, too.
Here’s how regular exercise can help make a real difference in your life after surgery:
Find Your Strength (Literally!): Exercise helps you rebuild muscle strength and endurance, which might have taken a bit of a backseat during recovery. This can make everyday activities easier and leave you feeling more energised.
Bounce Back Faster: Exercise isn’t just about looking good – it actually helps your body heal and recover more efficiently. It improves blood flow, which delivers essential nutrients to healing tissues and helps flush out toxins.
Boost Your Mood: Recovering from surgery can be tough, both physically and mentally. Exercise is a natural mood booster. It releases endorphins, those feel-good chemicals in your brain that can help reduce stress and anxiety and leave you feeling more positive.
Improve Your Sleep: Struggling to get a good night’s rest? Regular exercise can work wonders for improving sleep quality. Just be sure to avoid exercising too close to bedtime, as this can sometimes make it harder to fall asleep.
Support and Resources for Your Recovery Journey
Recovering from gynaecomastia surgery is a personal experience, but you don’t have to go it alone. There are plenty of resources and support networks available to help you every step of the way.
Beyond Dr Kernohan, who plays a key role in your physical recovery, consider reaching out to other healthcare professionals who can provide specialised guidance:
Accredited Exercise Physiologists and Exercise Physiologists: These experts can create a safe and effective exercise plan tailored to your individual needs and recovery stage. They can also teach you proper exercise techniques and help you modify exercises as needed.
Accredited Practising Dietitians: Good nutrition is essential for healing and overall health. An accredited practising dietitian can provide personalised dietary advice to support your recovery, optimise your energy levels, and help you achieve your health goals.
Psychologists: It’s normal to experience a range of emotions after surgery. If you’re finding it tough to cope or need someone to talk to, reach out to a psychologist. They can provide support and strategies to help you navigate the emotional aspects of recovery.
Connecting with others who have undergone gynaecomastia surgery can be helpful. Sharing your experiences, challenges, and triumphs with people who understand what you’re going through can provide a sense of camaraderie and reduce feelings of isolation.
Consider joining:
Online Forums and Support Groups: Many online communities are dedicated to men who have had gynaecomastia surgery. These platforms offer a safe and supportive space to ask questions, share stories, and exchange advice.
Local Support Groups: Check if there are any in-person support groups in your area for people who have undergone similar procedures. Meeting face-to-face can provide a sense of connection and belonging.
FAQs about When Can I Exercise after Gynaecomastia Surgery
Will exercise help reduce swelling after surgery?
While exercise itself won’t directly reduce swelling, light activities like walking can improve blood circulation. This helps your body flush out excess fluids more efficiently, which can indirectly contribute to reducing swelling over time.
Can I wear a compression garment while exercising?
Yes, wearing your compression garment during exercise is generally recommended, especially in the early stages of recovery. It provides support to the chest area, minimises swelling, and can help reduce discomfort during physical activity.
When can I start stretching exercises, and are there any specific stretches I should avoid?
Gentle stretching can usually begin around week 3-4, but always with Dr Kernohan’s approval. Avoid any stretches that put excessive strain on your chest or require you to reach your arms overhead until your surgeon clears you for those movements.
I used to do heavy weightlifting before surgery. When can I lift heavy weights again?
Returning to heavy weightlifting, especially exercises involving the chest, requires careful consideration and Dr Kernohan’s clearance. This is usually determined on a case-by-case basis and might not be possible for several months post-surgery to allow for complete healing and minimise the risk of complications.
If I experience a setback in my recovery, should I stop exercising completely?
Not necessarily. While it’s important to stop any activity causing pain or discomfort, you don’t always have to cease all exercise. Consult Dr Kernohan for guidance. He might suggest modifying your routine, decreasing intensity, or focusing on other exercises that don’t aggravate the setback.
Further Reading about Surgery with Dr Michael Kernohan
Dr Michael Kernohan MBBS, MSc, BDS, MRCS, FDSRCS, FRCS(Plast), FRACS (Plast
Dr Michael Kernohan is a highly experienced Plastic, Reconstructive and Cosmetic Surgeon, fully qualified in both Australia and the UK. He has had extensive training, holding qualifications in both dentistry and medicine. His training path has taken him around the world acquiring skills from some of the world’s best surgeons.