How to Run After a Spinal Fusion
The University of Washington School of Medicine states that patients of spinal fusion surgery will be restricted from sport activities during recovery. After three months, patients may do some low intensity running on level ground. As a recovering patient of spinal fusion surgery, you should not return to a full intensity level of running until after six months. When you are able to run with the permission of your physician, there are steps that you can follow to minimize risks of injury.
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Instructions
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Eat at least an hour before your run. You will need some fuel from food rich in carbohydrates and protein to avoid fatigue and to help repair muscles. Some foods to consider are oatmeal, bananas and peanut butter, fruit and nuts, granola and energy bars.
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Do some stretching exercises. Stretching is a good way to prepare your muscles for the strain and impact of running. Consult with your health care provider for stretching exercises that will not cause any harm on your back.
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Find a level ground for your run. Make sure the terrain path is not too soft and not too hard as both will add more strain on your body. Avoid uphill or downhill paths.
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Walk for the first 20 minutes. This is a good way to warm up your body and to provide a smooth transition into running. Remember to stay hydrated with water throughout your workout.
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Run slowly for the next 20 minutes. If you experience any pain, stop immediately and walk instead. It is OK to feel some difficulty--your muscles have lost some of their conditioning during your recovery period. However if you feel any pain it is necessary to stop running altogether. Remember to keep your running intensity at low levels.
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Stretch after each run. This will help avoid soreness and to reduce the risk of muscle and joint aches which can turn into more serious injuries.
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Continue to run slowly based on your own comfort level in the following weeks. Start running once or twice a week to give your body enough time to rest and recover. Increase intensity levels and the number of your runs per week based on your own fitness level and with the consent of your health care provider.
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Tips & Warnings
Do not forget to stretch before and after each run.
Consult with your physician about food recommendations for running.
Stay hydrated during your workouts.
Choose running shoes that have motion control, and with enough support and cushioning to reduce the impact of running.
Do not rush your body into running--this can impair your recovery and may cause damage to your health.
