By Dr. Brett Poniros, DC, CSCS
As a sports rehab provider, people sometimes assume I am against surgery. I am not.
While we always try to help people avoid surgery when it is unnecessary, we are completely in favor of it when it is the right decision. We regularly partner with excellent surgeons to help our clients return to active, fulfilling lives after major procedures.
If you are preparing for surgery, here is a perspective shift worth considering: think of it as a chance to rebuild yourself, come back stronger, and learn to take better care of your body in the process.
Here are three things you can do right now to prepare.
Keeping your body moving before surgery is one of the smartest ways to recover better afterward. This is called prehabilitation — or prehab — and it focuses on strengthening your body, improving flexibility, and maintaining endurance before the procedure.
A 2025 systematic review found that people who enter surgery in better physical condition tend to recover faster and experience fewer complications — though the review's authors note outcomes vary by surgery type and how the prehab program is structured.[1]
If you are dealing with pain or mobility limitations, a physical therapist or sports rehab professional can guide you through safe, appropriate exercises for your specific situation. Even light activities like stretching, resistance band work, or gentle cardiovascular exercise help maintain strength and prevent the muscle loss that accelerates quickly once you are immobilized post-op.
The key principle: avoid staying sedentary. Every bit of movement counts toward your recovery.
Sleep: Before surgery, aim for 7–9 hours of quality sleep each night. Sleep is when your body repairs itself, builds immune resilience, and stores the energy you will need for recovery. A consistent bedtime, limited screen time before bed, and simple relaxation practices can meaningfully improve your sleep quality in the weeks leading up to surgery.
Nutrition: Focus on protein. Healing requires amino acids, and maintaining muscle mass is harder when activity levels drop post-operatively. Aim for lean proteins — chicken, fish, eggs, legumes — at every meal. Fill your plate with colorful fruits and vegetables for anti-inflammatory micronutrients, and stay well hydrated. If your activity level has decreased due to pain or mobility limitations, be mindful of total caloric intake to avoid unnecessary weight gain pre-surgery.
These habits do not just improve your surgical outcomes. They build a foundation for better long-term health.
Surgery is the beginning, not the end. The real progress happens in rehab, where you will work to regain strength, mobility, and confidence.
Most people wait until after surgery to find a rehabilitation provider — which means they lose weeks of momentum during a critical window. Instead, research and connect with rehab specialists before your procedure. Have a consultation, ask questions, and make sure the team understands your goals.
Key questions to ask a potential rehab provider:
Getting the right team in place early makes your recovery smoother, faster, and more effective.
Preparing for surgery can feel overwhelming. But the time between your diagnosis and your procedure is not wasted time — it is an opportunity.
By staying active, dialing in your sleep and nutrition, and choosing your rehab team in advance, you are giving yourself every possible advantage. And with the right preparation and support, most people come back from surgery not just where they were, but better. Once you're through it, we pick up that thread in Turning Surgery Into a Launchpad for Better Health.
Dr. Brett Poniros, DC, CSCS is the founder of Apollo Performance Chiropractic & Training in Pleasantville, NY.
