I am asked almost daily by my patients, family members, friends, and even random people around town about the best way to recover from surgery. This is a topic that is not discussed nearly enough in the medical research. While I had done lots of reading and thinking on this topic, it was not until I was faced with having surgery, that I took the time to sit down and write out a protocol for what I would call optimal surgery recovery.

First, let’s clarify some items of importance. While this is my opinion about what an optimal recovery protocol may look like, it doesn’t mean it is mandatory or that you can’t have a successful outcome without doing all of these things. Secondly, as I mentioned already, there is a lack of quality medical research on many areas of surgical recovery, and one should always talk to their surgeon prior to implementing any part of this protocol.

On November 18th, while lifting weights, I tore my pec tendon completely off of the humerus bone. This is an injury that requires a rather invasive surgery to drill bone anchors into the humerus and re-attach the pec tendon. Recovery times on this tend to be lengthy and difficult. One study had the average return to work after this surgery as 6.9 months. Faced with the possibility of having to have surgery, I set out to develop a recovery protocol that would help me heal quickly and experience as little pain as possible. The following is exactly what I did following my surgery which allowed me to heal quickly, return to work within one week, and not take any opioid/narcotic pain medicine after the procedure.

Mindset

Look for the good in every situation. Seek the valuable lesson in every setback. Think and talk continually about your goals.
– Brian Tracy

Let’s face it, most of us don’t want to have surgery. But if surgery is the solution to your problem, then it is important to face it with a positive mindset. Visualize a perfect procedure, a quick recovery, and a better version of you at the end. I am a big believer that patients who truly believe they are going to do great and feel better after surgery, actually have superior results. Many studies have proved this as well. Always stay positive.

Nutrition

My optimal nutrition plan for surgery includes following a low inflammation diet. I have written more about this topic and have a separate post on this. But in brief, a low inflammation diet is rich in whole foods (vegetables, lower sugar fruits, wild caught sea food) and avoids gluten, processed foods, anything with added sugar, and avoids vegetable oils. By keeping your inflammation low, you will have less pain, less stiffness, and an overall easier recovery.
My specific plan was as follows:

  • fast for 14-16hrs daily (skip breakfast)
  • eat a green smoothie for lunch
  • dinner typically includes seafood or wild game meat (elk/venison), bone broth, and several vegetables
  • no calories after 7 PM

Supplements

During my surgical recovery I used several supplements. I will break them down into a couple of different categories. There are lots of different brand options when choosing supplements. All are NOT created equal. My advice is to use a website like labdoor who independently reviews the quality of supplements before purchasing. That said, brands that I typically use are Pure Encapsulations, Jarrow, and Nordic Naturals.
The following are used for pain relief/ to lower inflammation:

  • Curcumin – During my recovery I took 500mg twice daily. Curcumin has a lot of health benefits. It is a potent anti-inflammatory and pain reliever.
  • Sulfurophane – Found in broccoli sprouts and other cruciferous vegetables, sulfurophane has been shown in studies to both lower inflammation, and decrease neuropathic pain (pain associated with nerves). One study compared sulfurophane to tramadol (a commonly prescribed drug for pain) and found them to have similar pain-relieving ability.
  • Omega-3 / fish oil – I take fish oil on a regular basis, but doubled my dose during the recovery phase of my injury.
  • CBD oil – I used CBD oil in the evening for the first week after surgery primarily as a sleep aid, but also for its anti-inflammatory effects.

The following were used to augment healing:

  • Vitamin C – 1000mg daily.  Vitamin C is a critical component of the healing process.
  • Collagen – Collagen is a main protein found in muscles, tendons, and cartilage. I used a grass-fed collagen powder daily in my smoothie.
  • Bone Broth – While not technically a supplement, bone broth has collagen as well as a host of other key components for the healing process. I tried to consume at least one serving daily.
  • Essential Amino Acids – These are the building blocks for the healing process.
  • BPC-157 – A peptide found to augment the healing process.

Sauna

I used a dry heat sauna every day during my recovery process. Sauna has a number of potential health benefits when used routinely including lowering blood pressure, preventing dementia, preventing heart disease, detoxification and improving mood (link). The specific benefits I was looking for after surgery was the ability of sauna to minimize muscle atrophy (shrinkage) and improve muscle growth.

Exercise

After surgery I was required to wear a sling for 5 weeks and not allowed to lift anything with my injured arm. This did not mean I had to lay around on the couch and feel sorry for myself. During my recovery I exercised daily. For this I rode on my stationary bike, walked/ hiked at least 12,000 steps per day, did body weight squats and lunges, single leg dead lifts etc. This kept me in shape, improved my mood, and will hopefully help prevent injuries in the future.

During the surgical procedure my surgeon augmented the repair with a type of PRP (platelet rich plasma) that has been shown to help increase healing potential, as well as lower pain and stiffness.

After the procedure, I had placental/amniotic matrix injected into the repair zone. This has the potential to also speed healing while lower inflammation and stiffness. More about the potential benefits of PRP and amniotic injections can be found on this website.

After my surgery, I followed my doctor’s recommendations for physical therapy, sling usage and activity…I can’t stress this enough. The internet is full of meat-heads bragging about how they went right back to exercise and never wore their brace after surgery. I have taken care of many of these patients personally when their original surgery failed and had to have it re-done. Restrictions after surgery are there for a reason, not to punish you. Follow them. I did my physical therapy daily. So far my recovery has gone great and has certainly been an eye opening experience.
In conclusion, I want to reiterate that this should not be used as direct medical advice, as each individual is different. You should speak to your surgeon prior to deciding on your recovery protocol. Good luck!