Join us as we follow HSS athletic trainer Kara Federowicz through her journey of orthopedic surgery. This is the final installment of a three-part series discussing coming back from orthopedic surgery.
The 6-month mark of my post-op recovery and rehabilitation is right around the corner. What they say is true: time really does fly when you’re having fun. Here’s a breakdown of what I’ve learned throughout this remarkable experience, and what I continue to strive towards:
- The buildup and anticipation towards the date of my surgery inspired me to dedicate myself to my overall health goals.
- Prehabilitation and the work I put in before the surgery is what set me up for success post-operation. I had to look at the situation with the glass half-full and decide that I was not going to be defeated. So I never stopped. Before surgery I got as strong as I could, kept going, and prepared for the best.
- I did everything that was prescribed for me but I also wasn’t afraid to push myself and try new things. I stayed within a safe zone, but I still managed to exceed what was expected of me. Always listen to the advice of your physical therapist and physician, and stay within the parameters they set for you, but don’t hesitate to tell them if you want to challenge yourself. Together you can create a plan that inspires you to reach your potential while maintaining your precautions.
- I continued to teach my clients about the strength of their bodies and the power of their mindset, and I continued to learn about my own.
- I learned to treat other people how you would want to be treated. I understand what it means to walk in someone else’s shoes and to overcome obstacles.
- No one said it would get easier, but I got stronger. Now I go to physical therapy 3 times a week, swim 2-3 days a week, spin or cycle 4 days a week and use the elliptical. My strength and conditioning routine includes lateral steps, 8-inch step ups and step downs with dumbbells, deadlifts with a barbell, physioball curls and core work. If you get the okay from your physical therapist and physician, you might consider adding a certified trainer to your wellness team. A qualified trainer can help you establish a routine for your level of fitness, encourage you, and make sure that you’re maintaining good form for safety. It feels wonderful to set and reach new goals!
- The recovery process can be a chance to get excited about exercise in a new way. In a couple of weeks I will begin to run again. I can’t wait and I never even used to like running. It’s one of those things where when something is taken away from you, you just want it back – that’s what running is to me right now!
My motto throughout my rehabilitation has been, “If it isn’t challenging me, it won’t change me.” I’ve had to recondition my brain to tell my body that I can do these things, and I encourage you to do the same in your own journey of wellness and recovery. And remember “it’s not a stop in the road, it’s just a detour.”
Kara Federowicz is a certified athletic trainer at the Tisch Performance Center at Hospital for Special Surgery. Kara has a degree from Penn State in kinesiology, the scientific study of human movement. This material is adapted from the personal blog Kara kept to record her experiences throughout her recovery.