How to Ease Back Into Exercise After Appendicitis or an Appendectomy

Appendicitis is a painful condition that can develop suddenly and often requires appendectomy surgery, according to Cleveland Clinic. And while exercise probably isn't your top concern during recovery, if you were active before, you'll want to know how (and when) you can safely get back to your favorite activities.

Appendicitis can cause severe abdominal pain and may also irritate the psoas muscle in the hip. If you don't need surgery, chances are that you'll be able to return to exercise as soon as the inflammation in your appendix goes away, any infection resolves, and your doctor gives you the okay, according to research.

If you did have surgery, however, slowly building up your physical activity once your doctor clears you will help you ease back into a fitness routine with less risk of injury. Check with your doctor or surgeon for specific instructions about exercise after an appendectomy.

Post-Surgery Exercises in Bed

If you've had a minimally invasive laparoscopic appendix removal, you might get to go home from the hospital the same day, according to Cleveland Clinic. Your at-home recuperation might take about one to three weeks in all, and you'll typically be asked to limit your activity for the first three to five days or so, according to Mayo Clinic.

But if you've recently had an open appendectomy, chances are you'll be in bed for a longer period of time as your body heals. Many people don't return to regular activities for about a month and are advised to limit activity for 10 to 14 days.

With either surgery, most people recover within about six weeks, though a return to exercises that engage the abdominal muscles may be delayed, depending on your specific situation.

Once you start to feel up to it, there are a few gentle movements you can do in bed, as long as your doctor approves. The NewYork-Presbyterian Hospital in New York City recommends starting off with basic movements to help improve blood flow and circulation in the lower portions of your body.

1. Quad Sets

1. Lying in bed on your back, squeeze your quad muscles (the front of your thighs), and push the back of your knee into the bed.
2. Hold for three to five seconds, as your endurance allows, then relax.
3. Repeat five times.

2. Ankle Pumps

1. Lying in bed on your back, flex your ankle so that your toes point toward the ceiling (or as far back as your mobility allows).
2. Hold for a moment with your toes pointed up.
3. Next, point your toes forward, parallel with the bed, as much as you can.
4. Repeat this cycle five times.

3. Partial Heel Slide

1. Lying in bed on your back, bend your right knee and slide your right heel along the bed up toward your butt. Stop when your right foot is next to your left knee.
2. Slide your foot back to meet the other.
3. Repeat five times on the right leg before switching legs.

4. Hip Rotations

1. Lying in bed on your back, rotate your right leg out, from the toes up to the hip.
2. With a smooth, controlled motion, rotate the right leg back to center so your leg is flat on the bed again.
3. Repeat this five times on each leg.

Performing bed exercises can also help reduce the risk of blood clots in your lower extremities, according to the American Blood Clot Association. Aim to do these exercises every day while in bed.

Take Short Walks

Once your doctor approves, you can return to light physical activity. According to Mayo Clinic, you should begin your post-appendicitis exercise regimen with short walks.

Stop walking as soon as you feel fatigued, and don't push yourself to exercise for extended periods of time.

Gentle Abdominal Exercise

Following approval from your doctor, you can engage in gentle abdominal strengthening exercises to tone your muscles. The Ohio State University recommends core strengthening and stretching exercises after abdominal surgery like pelvic tilts, glute sets, clamshells, hamstring stretches, and lumbar spine stretches.

Pelvic Tilt

1. Lie on your back with your knees bent and your feet flat on the bed or floor.
2. Tighten the muscles of your lower abdomen. Do this by pulling your belly button in to flatten your lower back against the bed or floor. Imagine tilting your pelvis to bring your hips up toward your ribs.
3. Hold your position for a count of 10 while breathing normally.
4. Relax. Repeat the exercise five to eight times, two to three times each day.

Can You Do Sit-Ups After Appendicitis?

Mayo Clinic recommends limiting activity for three to five days following a laparoscopic appendectomy and for 14 days after an open surgery. At that point, you should talk to your doctor about when to return to exercise and how to go about it.

Sit-ups, however, are too strenuous and repetitive to do following surgery, but other activities can be performed.

Swimming and Recovery

Swimming is a low-impact exercise that puts minimal stress on your joints. Check with your surgeon before swimming to make sure it's safe. Cleveland Clinic advises waiting until your stitches have dissolved or been removed before getting in the water. According to the University of Michigan, it's best to wait to swim until your incision has completely healed.

After recovering from appendicitis, start slowly. Stop swimming if you feel tension or pain near your appendix or the surgical site. As your strength returns, increase the number of laps you do and vary the strokes you perform.