When it comes to physical exertion and injury, a healthy body will recover much faster than one that is not. This is especially true when recovering from surgeries where the body is cut open, adjusted and reassembled. Building muscle in the midst of an injury can be challenging, however, and requires a program specifically designed to strengthen muscles and ligaments.
Step 1
Exercise for stabilization. Perform three sets of 15 to 25 repetitions to increase the integrity of muscles and ligaments, reports the National Academy of Sports Medicine. Perform these exercises in an environment that is unstable to enhance the body's ability to work together to stabilize joints. For example, instead of doing lunges on the ground, lunge on to a bosu ball. Instead of doing bench presses on a bench, do them on a stability ball.
Try the following full body routine before surgery. Start with stability ball bench presses, then standing rows followed by lunges on to a bosu ball. Finish the workout with standing hamstring curls and single-leg standing deltoid raises.
Step 2
After two to four weeks of stabilization work, advance to exercises that focus on strength. The NASM recommends performing two sets of eight to 12 repetitions for muscle building. Do each exercise in a stable environment. For example, start with bench press, then move to seated rows, leg press, seated hamstring curls, biceps curls, triceps extensions and shoulder press. Finish off the routine with sit-ups or crunches.
Step 3
Lift regularly. Perform the muscle-building exercises from Step 2 three times a week, alternating with a day of rest. For example, lift Monday, Wednesday and Friday or Tuesday, Thursday and Saturday. If you don't work on strength consistently--and give your body time to recover--your muscle building ability will slow dramatically.
Step 4
Cardiovascular exercise like brisk walking and jogging require multiple muscles to work together in perfect time. This kind of exercise, performed 30 minutes five days a week, will keep the body healthy and help build muscle in the legs and core, according to the American College of Sports Medicine,
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