Skin Graft Update: 5 Weeks After Melanoma Surgery

Just had the week five check up on my skin graft. Here’s the update…

It’s healing well but not perfectly at this stage. A couple of days earlier I was a little concerned. There seemed to be a bit of splitting around the edges. I wasn’t too sure if this was anything to be worried about.

I took it easy and they did heal up a bit. Better, but after having a chat with the surgeon he would have liked the graft to be completely solid. Which it’s not quite there yet.

Young For A Skin Graft

The surgeon suggested younger people like myself can take an extra week or 2 around this stage. Which is quite good that at 42 I can be considered young. My kids keep telling the opposite.

A bit of Kenacomb cream has been added to assist the last bit of healing. The skin graft should be considered solid within 2 weeks.

I still have to give the graft plenty of TLC. Keep it protected and that means I am well off running. I’ve got to get through another stage of healing before I even look at beginning the process back.

I don’t think I’ll be out for a run before the end of this year.

It is what it is is. Still at least another 2 weeks before I can get back to a normal-ish life. Even though there will still be limitations.

For the extra details on where this all started this post: Melanoma skin cancer: now bed bound and no running. covers it.

Be sun smart out there.

Super Slow Reps: Training When You Can’t Train

How do you training when you can’t train? Making use of super slow reps while I’m limited in the exercise I can do.

Limitations

At 3 weeks post skin graft I’m finally allowed to do a very small amount of exercise. Even though the graft is healing well, it is far from mature. I still have to protect it. I’m not allowed to do any leg exercise. Plus the stitches at the front of my right hip limit plenty of movements.

Limited in how much time I can spend up right before having to elevate my leg. I also have to avoid sweating. All training will be well within these limitations.

To stay within those limitations I am performing some upper body strength training. The session will be under 30 minutes. Weights will be kept extremely light.

How do I get the most benefit from this?

The answer is make each repetition super slow.

How Slow Are Super Slow Reps?

Well, super slow reps are way slower than is comfortable. As slow as 10 seconds up, and 10 seconds down.

Slowing the exercises down this much increases the time under tension which may provide an increased stimulus, Plus it provides the opportunity to improve the mind-muscle connection. Make those adjustments to technique to target exactly the movement and muscles that I’m aiming for.

The slow speed keeps the whole body effort lower, reducing the likelihood of a raised core temperature and sweating.

Taking the opportunity to work on something different and some corrective work. So I’m performing some work on my shoulders and upper back. Aiming to open them up. Remove the feeling of being closed and rounded forward from all the sitting and lying with my leg over the previous weeks.

The Training

2 sets of 2-10 reps, with a rest of 2-3 minutes in between.

The key is to keep some difficulty in maintaining in the final few reps, but not working hard through my whole body.

Exercise selection:

  • Pull up
  • Bench press
  • Rear deltoid raise with supination
  • Seated dumbell press
  • Later deltoid raise
  • Dumbell preacher curl

These exercises are better demonstrated in video, than in words. So I cover this in my following vlog:

Not the most extensive or intense training. This at least has me moving while keeping well within the limitations I have with a skin graft. Now I can actually start doing some exercise I feel happier.