Boost Your Plastic Surgery Results With Prehabilitation: A Complete Guide

We would like to extend our sincere thanks to Dr. Rebecca Knackstedt, MD, PhD. for generously sharing her expertise on prehabilitation. Her evidence-based work forms the foundation of this post, and we’re grateful for her collaboration and commitment to improving patient care. While we’ve adapted the content to reflect our patients’ specific needs, her research remains at its core.

If you’re planning a plastic surgery procedure—whether a breast lift, tummy tuck, liposuction, or facial surgery—you’re probably already thinking ahead to recovery. But here’s something many women don’t realize: your recovery doesn’t begin the day of surgery. It starts before surgery, with something we call prehabilitation.

As a board certified plastic surgeon, I often describe prehabilitation (or “prehab”) as training for a big event. Just like you’d prepare for a marathon or a big presentation, preparing your body and mind before surgery can make your recovery smoother, faster, and more comfortable. Think of it as setting yourself up for surgical success.

Let’s walk through what prehab involves, who benefits most, and why it’s worth your attention.

Prehabilitation is a structured, proactive approach to prepare your body, mind, and environment before surgery. It’s not just about eating well or getting a good night’s sleep (though those matter!). A comprehensive prehab plan typically includes five pillars:

• Physical preparation
• Nutrition and supplements
• Mental and emotional readiness
• Lifestyle and home planning
• Care coordination and education

Each pillar plays a role in helping you go into surgery stronger and come out healing more efficiently.

In short— anyone who is considering elective surgery. Even if you’re already healthy, prehab optimizes your baseline so you recover better.

Prehabilitation is especially valuable if you:

• Have a busy household or demanding job
• Want to minimize downtime
• Have anxiety about surgery
• Have medical conditions like high blood pressure, migraines, etc
• Tend to struggle with sleep or stress
• Want to reduce the risk of complications
• Want to optimize your surgical outcomes

Even if your surgery is only a week—or a day—away, there are still meaningful steps you can take.

When you prepare intentionally before surgery, you’re more likely to experience benefits such as:

• Faster return to normal activities
• Fewer complications
• Less postoperative anxiety and pain
• Improved strength and energy
• Greater sense of control and confidence

And one of the things my patients often tell me is, “I felt so much calmer going into surgery because I knew I had prepared.” That calmness alone supports better pain tolerance and smoother recovery.

Let’s break down each pillar of a strong prehab plan.

1. Physical Preparation

You don’t need a gym membership or intense workouts. Simple, consistent movement is key. Even ten minutes a day can make a difference.:

• Light aerobic activity like walking, cycling or whatever fits your daily schedule and needs.
• Resistance training especially in the thighs to provide stability and strength
• Flexibility and functional movements to help with daily activities after surgery
• Breathing exercises such as diaphragmatic breathing for mindfulness and optimal lung expansion

2. Nutrition & Supplement Support

Your body heals from the inside out, and nutrition sets the foundation. A well-nourished body simply heals better. Some core strategies include:

• Prioritize protein at each meal – target at least 100 grams of protein daily in the 2 weeks leading up to surgery and 6 weeks following
• Focus on whole grains, colorful vegetables and fruits, and healthy fats
• Stay well hydrated
• Ensure adequate micronutrients—vitamin C, D, zinc, magnesium, iron, and others
• Discuss supplements like probiotics, omega-3s, or targeted vitamins with your surgical team

3. Mental & Emotional Readiness

Your mind matters just as much as your physical health. Helpful tools include:

• Meditation or guided imagery
• Relaxation and breathing exercises
• Therapy or counseling
• Prioritizing sleep
• Leaning on your support system

Women do so much unseen work both inside and outside the home. Taking even small steps to slow down your nervous system before surgery can reduce postoperative pain and stress, setting your support systems in place can go a long way toward feeling prepared and ready, and less activated prior to surgery.

4. Lifestyle and Home Adjustments

A little preparation goes a long way—especially in the early days after surgery. Key steps:

• Reduce or eliminate smoking and alcohol
• Create a restful bedtime routine
• Organize your home: set up a recovery area, stock groceries, prepare easy meals
• Arrange help with childcare, meals, or household tasks

Healing takes energy. Setting up support allows your body to focus on recovery instead of chores.

5. Care Coordination & Education

This includes:

• Making sure medical conditions are optimized
• Reviewing medications and supplements
• Understanding your surgical procedure and recovery timeline
• Setting personal recovery goals

When you’re informed, you feel empowered—and empowerment is part of healing.

Ideally, you’d begin prehab 4–6 weeks before surgery, but even 1 week—or 1 day—of intentional preparation helps.

• 4–6 weeks out: Build long-term habits with nutrition, movement, stress reduction, and sleep.
• 1 week out: Focus on balanced meals, daily movement, and setting routines.
• 1 day out: Prepare your home, gather supplies, and ensure you have help lined up.

Prehabilitation isn’t about perfection—it’s about giving yourself the best possible start. I tell my patients this all the time: prehab is not just preparing for surgery; it’s preparing for healing.

Whether your surgery is four weeks away or tomorrow morning, every small step makes a difference. If you’re considering plastic surgery, think of prehab as an act of self-care—one that strengthens your body, soothes your mind, and sets you up for the smoothest possible recovery.

Have more questions about how you can start your surgical journey off right? Call us today (919) 797-0996.

Contributed by Dr. Shruti Tannan, in conjunction with Dr. Rebecca Knackstedt