Readiness — Woven

01

Checklist 01

Before surgery

Prehab & preparation

Know your surgery

I know what type of hysterectomy I am having (partial, total, radical) and the surgical approach (laparoscopic, vaginal, abdominal)

This affects your recovery timeline more than almost anything else — know before you go in

I know whether my ovaries are being removed

If yes, ask your doctor about a hormone management plan before surgery — not after

I know whether prolapse repair is being done at the same time

Combined surgeries often mean a longer, more cautious return to impact and loading

I have asked my surgeon specifically: "When can I return to running and to heavy lifting?"

If the answer was only "avoid heavy lifting for 6 weeks" — bring this back up, or ask a pelvic PT

Body preparation

I can locate and contract my pelvic floor — not just squeeze, but lift and return to a fully rested state after

If unsure, a single pre-op pelvic PT visit can set you up for a faster recovery

I have been practicing diaphragmatic breathing — inhale wide, feel the ribs expand, exhale and notice the gentle lift

This is the foundational skill for managing pressure throughout recovery

I know whether I am currently perimenopausal or not

If you are unsure, discuss this with your doctor before surgery — it can affect your recovery and hormone plan

I am walking regularly and feel reasonably fit going into surgery

A stronger baseline means a faster return to everything you love

Leading up to surgery I have been less active than usual and may be going in with some deconditioning or strength loss

Let your surgeon and your post-op PT know — your starting point matters and your recovery plan should reflect it

I currently have other injuries that I manage with specific exercises

Ask your surgeon or your post-op PT whether it is safe to continue those exercises during recovery

I currently have pelvic symptoms (heaviness, leaking, prolapse) that I have not mentioned to my surgeon

Bring these up before surgery — they may affect the surgical plan and your post-op PT needs

02

Checklist 02

After surgery

Early recovery & healing

Signs your body is healing well

I am able to take short walks daily and they are getting a little longer each day

Pain is gradually decreasing and manageable without increasing medication

Incision sites look clean — no unusual redness, swelling, or discharge

Bowel and bladder function is returning — even if it feels different at first

Some changes in urgency or frequency are normal early on

Slow down or check in with your care team

Pain that increases with activity rather than improving — for example, your lower back hurting more as you walk or move through the day

This is a signal to scale back and mention it at your next follow-up

Constipation, pain with bowel movements, or being unable to have a bowel movement

Very common after surgery — mention it sooner rather than later, as straining puts pressure on healing tissue

Bladder or bowel changes that persist beyond the first couple of weeks — leaking, urgency, difficulty

Mention this at your follow-up and ask for a pelvic PT referral if you have not already

I feel a heaviness, pressure, or sense of something falling out in the pelvic area

Worth discussing with your surgeon and pelvic PT — do not assume it is normal

Stop and contact your care team immediately

Bleeding that is heavier than a light period, or suddenly gets heavier after improving

Fever, chills, or any signs of infection — remember you have both external incisions and an internal surgical site that you cannot see or assess yourself

Calf pain, redness, or swelling — possible blood clot, seek care immediately

New or worsening pain that is not managed by prescribed medication

03

Checklist 03

Returning to light movement

Walking, gentle activity & daily life

Your body is telling you it is ready when

I can walk continuously for 20–30 minutes with no pelvic symptoms during or after

I can stand from a chair and climb stairs without pain or significant effort

I can breathe deeply and feel my pelvic floor gently lift on the exhale and return to a fully rested state after

This means your pressure management system is reconnecting

My energy levels fluctuate day to day but are improving overall

My appetite is mostly back to normal

Slow down or check in with your PT

Any of the yellow flags from Checklist 2 are still present

Activity makes me feel noticeably worse the next day — more fatigue, more pain, more pelvic symptoms

This is your body asking you to do less, not push through

Pain that increases with activity rather than improving — for example, lower back pain that gets worse the more you move

Scale back and bring this up with your care team

I notice mild leaking or urgency during activity that was not present before surgery

Mention this to your pelvic PT — it is common and very treatable

Stop and contact your care team

Any of the red flags from Checklist 2 are still present

I feel a bulge, dragging, or significant pelvic pressure during or after walking

Stop the activity and contact your care team before progressing further

04

Checklist 04

Returning to strength training

Resistance training & loading

Ask yourself before adding load

Can I perform a bodyweight squat and a hinge without any pelvic symptoms — during and after?

Can I breathe through exertion without holding my breath or bearing down?

Breath-holding during effort increases intra-abdominal pressure significantly — you need this skill before loading

Am I free of any bladder leakage with coughing, sneezing, or moderate exertion?

Has my surgeon or pelvic PT cleared me to begin progressive loading?

Watch for these as you add load

Any yellow flags from Checklists 2 or 3 are still present

Do not layer new physical demands on top of unresolved signals — address those first

My appetite is not fully back to normal yet

Your body needs adequate fuel to repair tissue and rebuild strength

I still feel breathless more easily than usual during activity

If you struggled with heavy bleeding, anemia, or low ferritin before surgery, your oxygen-carrying capacity may still be recovering

I notice mild pelvic pressure or a sense of heaviness after a lifting session

Reduce load and session length — bring this up with your pelvic PT before the next session

I find myself holding my breath or bracing hard to complete the movement

This is a sign the load is too heavy for where your pressure system is right now — scale back

I notice leaking during overhead pressing, deadlifts, or heavy squats

Common and addressable — this is exactly what pelvic PT is for

Stop and contact your care team

Any red flags from Checklists 2 or 3 are still present

I feel a bulge or something dropping down in my pelvis during or after lifting

Stop loading and contact your pelvic PT or surgeon before your next session

I have sharp pelvic, abdominal, or hip pain during a lift

Stop the session — this is not normal soreness

05

Checklist 05

Returning to running

Impact, cardio & high-intensity activity

Your body is ready to run when you can say yes to all of these

I can walk briskly for 30 minutes with zero symptoms — no leaking, no heaviness, no pressure

I can run in place for one minute without any pelvic symptoms

I can do 20 single-leg calf raises on each side with good control

I can do 10 single-leg squats on each side with control — no pain, no pelvic symptoms

I have passed all or most of the components of the Woven Return to Run Screening

If you have not worked through the screening yet, watch the Woven Return to Run series and download the free screening checklist before your first run back

My surgeon or pelvic PT has given me the go-ahead to begin a return-to-run progression

Slow down or check in with your PT

Any of the yellow flags from Checklists 2, 3, or 4 are still present

Leaking urine during or after your run

Common and addressable — bring this to your pelvic PT before continuing to progress

Urgency to urinate that is noticeably worse after runs than before surgery

Note when it happens, how long it lasts, and bring a log to your next PT visit

Running feels different than it did before — something feels off even without a specific symptom

Trust that signal. Describe it to your PT — they can help you figure out what your body is telling you

Stop and contact your care team

Any of the red flags from Checklists 2, 3, or 4 are still present

Pelvic heaviness, pressure, or a bulging sensation during or after running

Pelvic, hip, or low back pain during or after running that is not typical muscle soreness

The Active Woman'sHysterectomy Readiness Guide

The Active Woman's
Hysterectomy Readiness Guide