Walking is an excellent form of low-impact exercise that can aid in recovery after shoulder surgery. Done properly and under the guidance of your surgeon and physical therapist, walking can help improve range of motion, build strength, and prevent complications like stiffness or frozen shoulder.
Why is walking good after shoulder surgery?
There are several benefits to walking after shoulder surgery:
- Improves blood flow and circulation to the shoulder – Walking pumps blood and oxygen to the affected area, delivering nutrients needed for healing.
- Prevents stiffness and improves mobility – Gentle walking motions help lubricate the shoulder joint and prevent scar tissue buildup that can limit mobility.
- Builds up muscle strength – The motion of walking engages the shoulder muscles and helps strengthen them gradually.
- Aids lymphatic drainage – Walking can help drain fluid buildup and swelling around the shoulder region.
- Weight-bearing for bone health – The forces exerted on bones during walking can help maintain bone density.
- Cardiovascular exercise – Walking is an aerobic activity that provides cardiovascular benefits.
- Improves balance and coordination – Walking helps refine balance and movement control that may have been lost after shoulder surgery.
- Easy to modify pace and intensity – The speed of walking can be adjusted easily to suit your recovery stage.
The rhythmic and repetitive nature of walking allows the shoulder joint and muscles to move through a controllable range of motion. This allows tissues to heal properly while preventing complications like adhesive capsulitis (frozen shoulder).
When can I start walking after shoulder surgery?
Most surgeons will recommend beginning gentle walking as soon as possible after surgery. Typically, you can start walking the day after a shoulder procedure under the care of a physical therapist. Walking early helps prevent blood clots, improves circulation, and keeps the body mobile during initial healing.
Your surgeon and physical therapist will provide guidelines on when to start walking and how to progress the intensity. The timeline varies depending on factors like:
- Type of shoulder surgery – Rotator cuff repair, total shoulder replacement, shoulder stabilization etc.
- Use of immobilization – If you are in a sling or brace, walking may be restricted initially.
- Presence of other injuries – Additional damage to bones, muscles, tendons etc. may delay walking.
- Your general health status and recovery pace.
While most people can start gentle walking within the first week after surgery, your surgeon may recommend waiting 2-4 weeks if the procedure was extensive. Listen to your care team for the right time to begin walking.
How often should I walk after shoulder surgery?
Frequency of walking will depend on your stage of recovery and comfort level. Here are some general guidelines on how often you should walk after shoulder surgery:
| Recovery Stage | Frequency of Walking |
|---|---|
| First 2 weeks | 2-3 short 5-10 minute walks per day |
| 2 to 6 weeks | Gradually increase to 20-30 minutes 1-2 times daily |
| 6 weeks to 3 months | 30-60 minutes of walking 3-5 days per week |
Your physical therapist can guide you on increasing the duration and frequency of your walking as your mobility improves over time. Avoid overexerting yourself too early after surgery.
How to walk properly after shoulder surgery
To gain the most benefit from walking during shoulder recovery, follow these tips:
- Use crutches or a walking aid if instructed by your surgeon, to avoid falling.
- Choose a flat, paved surface with good traction to walk on initially.
- Wear proper footwear with arch support and thick flexible soles.
- Use compression braces or taping on the shoulder region for support.
- Keep the shoulder relaxed during walking, avoid tensing up the muscles.
- Slowly swing arms in a controlled manner while walking.
- Take small, steady steps and progress distance gradually each day.
- Keep the walking posture upright, looking straight ahead.
- Stay hydrated and stop if you feel pain, dizziness or discomfort.
Avoid activities like reaching backwards, overhead motions of the arm, or sudden movements during the walk. Keep the gait and arm swing smooth and controlled. Your physical therapist can correct any improper walking patterns.
Precautions when walking after shoulder surgery
While walking has many benefits after shoulder surgery, take these precautions to avoid complications:
- Avoid walking on uneven surfaces initially as this exerts more shoulder force.
- Do not walk outdoors if it is slippery due to rain or ice.
- Refrain from long hikes or walking up steep slopes where you need to use the arms more.
- Avoid carrying weights in the hand on your surgical side during walks.
- Use proper assistive devices like canes or walking sticks if needed.
- Stop walking if you feel acute pain, swelling, redness or warmth in the shoulder.
- Avoid sudden jerky arm movements that can strain the healing tissues.
- Follow activity restrictions given by your surgeon, like no overhead reaching.
- Progress walking duration and intensity slowly over time.
Walking outdoors brings additional hazards like uneven pavement that can cause slips and falls. Discuss outdoor walking with your surgeon and stay near home initially. Have someone accompany you on long walks for safety.
What exercises can I do along with walking?
Walking alone may not be enough to regain full shoulder function after surgery. Your physical therapist will prescribe specific shoulder exercises to be done along with walking to strengthen muscles and improve mobility. These could include:
- Shoulder pendulum exercises – Gently swinging the arm in a circular motion.
- Isometric exercises – Static muscle contractions without joint movement.
- Active assisted range of motion exercises – Using the good arm to move the surgical arm.
- Wall climb exercises – Sliding the hand up against a wall surface.
- Scapular retraction – Pinching shoulder blades backward.
- Shoulder flexion – Lifting arm forward.
- External rotation – Rotating arm outward.
- Internal rotation – Rotating arm inward across body.
Your therapist will teach you how to safely progress these exercises in conjunction with your walking regimen for optimal recovery. Trying to rush through therapy too quickly can cause complications like rotator cuff re-tears.
Does walking on a treadmill also help?
Using a treadmill can provide added benefits for recovering shoulder function after surgery. Treadmill walking allows you to:
- Precisely control the walking pace and adjust speed as needed.
- Avail of safety handles if you lose balance or experience pain.
- Walk comfortably regardless of weather conditions outdoors.
- Track metrics like speed, distance covered, calories burned etc.
- Focus on posture and form on an unchanging flat surface.
- Gradually increase intensity by elevating the incline.
However, treadmill use also has some disadvantages such as:
- Less stimulation and muscle use compared to ground walking.
- Easy to hold on to handles which reduces shoulder muscle engagement.
- Height and positioning of arms may be awkward depending on machine.
- Sudden stopping motion at fast speeds can jar the joint.
Consult your physical therapist before using a treadmill after shoulder surgery. They can guide you on appropriate settings and handrail use depending on your situation.
Conclusion
Walking is generally recommended after shoulder surgery to prevent complications like stiffness, improve recovery speed, and restore movement. Start slow, gentle walks under guidance within the first 1-2 weeks. Gradually build up duration and frequency based on your surgeon’s advice. Compliment walking with other exercises prescribed by your physical therapist. While walking outdoors provides more whole-body benefits, treadmill use can also be beneficial if precautions are taken. Stay active with a structured walking plan after shoulder surgery to reduce pain, strengthen muscles, and regain optimal shoulder function.