Tummy Tuck Recovery Essentials: What Helped After Abdominal Muscle Repair
A personal trainer’s approach to circulation, mobility, and nervous system support during recovery.
I’ve used many of these recovery tools multiple times throughout my life, especially while navigating mixed connective tissue disease. Over the years, I’ve learned that healing isn’t about pushing yourself too hard and through discomfort. True healing and recovery is about supporting circulation, reducing strain, and respecting the nervous system.
Most recently, I used this recovery protocol following a tummy tuck with abdominal muscle repair. For me, after four pregnancies, the muscle repair was absolutely necessary and could not be improved any further on my own. I spent years supporting my abdominal wall through intentional training, but with connective tissue involvement, there came a point where structural correction made sense.
As a personal trainer, mother and wellness coach, I also believe it’s important to destigmatize plastic surgery for women. Strength and surgical intervention are not opposites. In some cases, especially when structural integrity is compromised, surgery can restore what training alone cannot. It is also important to respect and honor the beauty in feeling like yourself again.
These are the tools that genuinely supported my mobility, swelling reduction, sleep, hydration, and nervous system recovery. As an Amazon Associate, I earn from qualifying purchases.
Recovery is less about toughness and more about reducing unnecessary stress on healing tissue and brining as much comfort and ease as possible. The right tools don’t necessarily speed up the process, but they do make things smoother.
Circulation & Swelling Support
After any surgery, inflammation is part of the healing process. Swelling is expected. But supporting circulation and positioning early on can reduce discomfort and prevent that heavy, stagnant feeling that makes recovery harder than it needs to be.
Compression Socks
These help support venous return and reduce fluid pooling in the lower legs. Especially in the first week when movement is limited, they make short walks around the house more comfortable and help prevent that tight, swollen sensation.
Wedge Pillow Set
Elevating the torso and legs reduces strain on the abdominal wall and can decrease swelling. It also makes getting in and out of bed significantly easier without bracing through healing core tissue. I loved having this wedge set and still use the back portion while relaxing in bed.
Lightweight Throw Blanket
Post-anesthesia temperature fluctuations are real. Having something breathable but warm nearby helped regulate comfort without layering heavy bedding over sensitive areas.
Mobility Without Strain
Early recovery is about protecting tissue while still encouraging gentle movement. Small mechanical assists prevent unnecessary strain on sutures, fascia, and healing connective tissue. Having something to lean on while walking, sit while showering, and help make movements overall easier reduced my pain and swelling. This 100% made my personal recovery experience significantly better.
Walker w/Storage Basket
This provided me with support in the early days of recovery when I felt weak and hunched over. Walking for any length of time while hunching and unable to use your abdominal muscles can lead to significant low back pain and cramping. I was also able to the walker for assistance in standing up from the toilet and bed in those first few days. I believe it was imperative to my recovery and provided me a sense of independence. It is one those items that seems excessive until you actually need it and I am very thankful to have had it.
Grabber/Reacher Tool
Minimizes bending and twisting in the early phase. Dropping something on the floor shouldn’t turn into a core workout. Having this device saved me on many occasions.
Step Stool (if needed)
I have a pretty low to the floor bed but getting in and out on my own was very difficult in the first week. I found that if I could raise my foot higher by using the step - I was able to get in and out of bed without assistance and with minimal pain/contracting my muscles. Having a handle to pull yourself up into a seated position is also very helpful.
I spent most of my recovery alone and having a shower chair allowed me to shower myself safely and reduce discomfort. This chair was great because it has a spot to secure your showerhead attachment and I liked that it did not look super medical.
Hydration & Gut Support
Anesthesia and pain medication can slow gut motility. Hydration and gentle digestive support become surprisingly important during recovery. DO NOT forget to ask your doctor about stool softeners or constipation management. Between the medications, change in diet, and lack of movement - you can get uncomfortably constipated and it’s better to stay ahead of this as much as possible. Hydration is also important post-surgery for healing and swelling reduction. The more you drink the better you’ll feel and it will help flush your lymphatic system and support gut motility.
Electrolyte Powder
Supports hydration and energy levels, especially when appetite is inconsistent. Proper hydration also supports tissue repair and circulation. I drank one pouch per day and split it in half - once mid-morning during my snack and once midafternoon before dinner.
Large Insulated Water Bottle
This sounds simple, but reducing friction around hydration matters. The less often you have to refill, the more consistent your intake will be. This particular water bottle was my lifeline during recovery, and I still use it every day. It also helped me track easily how much water I was drinking each day so I could hydrate appropriately. Big shoutout to my long time client Kim C for gifting it to me for Christmas.
This tea was helpful in the early days when gut motility was slow and constipation was trying to become a problem. I did not need this tea for long but it was helpful in the first few days.
(Always follow your physician’s guidance regarding any digestive support products.)
Nervous System & Rest
Surgery is controlled trauma. The body heals best when the nervous system feels safe and can comfortably reach a parasympathetic state that allow rest, repair, and tissue remodeling.
Heating Pad
Encourages relaxation and increases blood flow to surrounding areas (not over incisions/anbdomen unless cleared by your provider). Helpful for general tension from altered movement patterns. I did not buy this specifically for surgery recovery, but it did come in handy for my back and neck on multiple occasions.
Improves circulation, inflammation, discomfort and helps with relaxation. I used my red light therapy mat on my neck, back, and glutes to reduce soreness and inflammation while I was walking hunched over during the first couple weeks. Once I gain clearance from my surgeon I will also use the mat on my abdomen for scar healing and swelling.
Sleep Mask
Improves sleep quality when rest feels fragmented. Deep, uninterrupted sleep supports hormonal balance and tissue repair. Sleeping with a mask also helps block the sunlight during the day when you start feeling tired and need a nap.
Journal
Recovery can feel vulnerable. Writing helped regulate stress, process emotions, and reduce mental rumination during slower days.
Small Comfort Wins That Add Up
Lap Desk
Allows you to work, read, or journal from bed without rounding forward or collapsing posture. To be honest, I did not work at all during the first week of recovery but once I started feeling better and more focused, I did complete a few tasks here and there on my computer. This desk made those days much more manageable and provided me with the capability to work from home while staying comfortable and supported.
Loose, Soft Recovery Clothing
Minimizes compression and irritation around healing tissue while still allowing gentle movement. I chose 100% cotton sets and made sure to size up for comfort and swelling. The material was important for me to maintain as natural and healing as possible while also staying comfortable with minimal pressure on my incision site.
Nutritional Support for Tissue Repair
Healing is metabolically demanding. Tissue repair requires adequate protein, hydration, micronutrients, and overall caloric intake. While no supplement replaces a balanced diet or medical guidance, these were supportive additions during my recovery. I will write another blog for nutrition specifically because I feel that is one of the most important parts of the recovery process, but below are the items I used to supplement my diet each day.
High-Quality Protein Powder
Appetite can fluctuate after surgery. Having an easy-to-digest protein option helped me consistently meet intake needs without preparing full meals. Adequate protein supports collagen synthesis and tissue remodeling. This is my favorite two ingredient protein powder and the one I use regularly.
Collagen Peptides
Collagen provides amino acids like glycine and proline, which are involved in connective tissue structure. I used this as a supplemental addition to overall protein intake but not as a replacement for real food. I add the unflavored collagen to my coffee every morning (even before surgery).
Bone Broth
Comforting, hydrating, and easy on the digestive system. It provided additional protein and minerals during days when heavier meals weren’t appealing. I have purchased single serve bone broth packets in the past, as this is something I consume on a regular basis, but for recovery I found the lowest sodium, grassfed bone broth from my local grocery store. I cooked a couple large batches and added various vegetables each time for added nutrients. During the first week of recovery bone broth with veggies was a staple in my diet.
Herbal Teas (Ginger, Peppermint, Dandelion Root or Chamomile)
Helpful for digestion, bloating, and relaxation. Warm fluids also supported hydration when plain water felt unappealing.
Juven
Juven Therapeutic Nutrition Drink Powder includes collagen peptides, amino acids, and HMB for wound healing. I followed the instructions and had this drink 2x per day for the first two weeks post op. This will be on my go to post injury/surgery supplement list moving forward.
I used this supplement as directed daily for the first three weeks. It is used for bruising, swelling, recovery, and joint/muscle health. I can’t definitively say it made a difference in my healing, but I did not experience significant swelling, and my bruising has been minimal from day one.
(As always, consult your healthcare provider before adding supplements, especially if you have underlying conditions or are taking medication.)
Recovery is not one-size-fits-all. The tools and supplements I chose supported my specific body, history, and surgical experience. What works well for one person may need to be adjusted for another, especially when underlying conditions or medications are involved.
Always consult your physician or healthcare provider before adding supplements or making changes to your recovery plan. Healing is individual, and professional guidance from your surgeon matters.
This post is Part 1 of a broader recovery series where I’ll be sharing more about the nutrition approach I used in each phase of healing, the compression garment strategy that supported MY structural recovery, lymphatic massage and support, and how I gradually reintroduced movement and training.
Recovery isn’t about doing more! Recovery is about doing what supports your body best, at the right time.
If you’re navigating surgery recovery and want guidance on rebuilding strength safely, I offer individualized programming designed to support you through every phase of healing
You can also join my email list to receive the next posts in this recovery series as they’re released.
