Short answer: Healing runs on your body's own clock, so the real goal is to keep anything from slowing it down. In practice that comes down to seven things: do what your surgeon tells you, drink plenty and eat well (protein included), move a little as soon as you're cleared, sleep, go to physical therapy, keep pain under control, and keep stress low.

We wrote this with knee, hip, shoulder and other orthopedic operations in mind, though most of it fits any planned surgery. If anything here differs from what your surgical team said, go with your team. Print it, bring it to your pre-op visit and ask them what applies to you.

The 7 recovery tips at a glance

Tip What it means day to day
1. Follow your surgeon's instructions Medicines on schedule, wound care, every follow-up visit
2. Stay hydrated and eat well Water through the day, protein plus fruit, vegetables, whole grains and healthy fats
3. Get moving, but don't overdo it Your prescribed exercises, no "no pain, no gain"
4. Rest and sleep At least 7 hours a night in a supported, comfortable position
5. Physical therapy Every session, plus your home exercises
6. Pain management Medicines as prescribed, ice, elevation and gentle compression
7. Stay positive and manage stress Small milestones, deep breathing, help from family and friends

1. Follow your surgeon's instructions: your first step to recovery success

If you only do one thing on this list, make it this one. Your surgeon knows exactly what was repaired and how, and you'll go home with instructions on wound care, when to take each medicine, what you can and can't do, and when to come back. Following them carefully is the surest way to avoid complications and let the repair heal.

  • Medication and pain management: Take your prescribed medicines exactly as directed, to manage pain and prevent infection. Skipped doses, or changing the dose on your own, can throw your recovery off.
  • Wound care: Proper wound care is essential to prevent infections. Keep the surgical site clean and dry, and follow any specific care instructions from your surgeon.
  • Follow-up appointments: Regular check-ups let your healthcare provider track your progress, answer your questions and adjust your recovery plan. Don't skip them. They are a big part of a safe recovery.

2. Stay hydrated and eat well: nutrition's role in healing

Hydration and balanced nutrition play a critical role in your recovery after orthopedic surgery. What you eat and drink affects how your body heals.

Hydration is key

Staying hydrated helps maintain fluid balance, supports circulation and helps carry nutrients to the tissues that are healing. Aim for at least 8 to 10 glasses of water daily. Herbal teas or broth are good options if plain water doesn't appeal. If your care team has given you a fluid limit, follow that instead.

Get ahead of constipation

Constipation is common after surgery. Opioid pain medicines are a big reason, and so is spending more time sitting or lying down. MedlinePlus advises drinking more fluids, getting more exercise, eating foods with extra fiber and using stool softeners [1]. Ask your team which stool softener to use before you leave the hospital, so you are not hunting for one on day three.

Focus on a balanced diet

A diet rich in protein, vitamins and minerals is essential for recovery. Protein, especially leucine-rich sources like lean meats, dairy and legumes, promotes muscle repair and supports tissue healing. Round it out with fruits, vegetables, whole grains and healthy fats so your body gets the wide range of nutrients it needs.

For meal ideas, see our hub on what to eat after surgery. If you are weighing up supplements, our guide to the best supplements for surgery recovery walks through the options.

How much protein do you need after surgery?

European clinical nutrition experts (ESPEN) estimate that surgical patients need about 1.5 g of protein per kg of ideal body weight per day [2]. For a 70 kg ideal weight, that is 70 x 1.5 = 105 g a day. For adults over 65 who are recovering from illness, an international expert group suggests 1.2 to 1.5 g per kg [3]. At 75 kg, that works out to 75 x 1.2 = 90 g up to 75 x 1.5 = 112.5 g a day.

That is a lot of food when your appetite is low. Two habits help:

  • Spread it out. A small lab study found that eating about 30 g of protein at each of three meals switched on muscle building about 25% more over a day than eating most of it at dinner [4]. It was a study in healthy adults, not surgery patients, but a protein-rich breakfast is an easy win.
  • Use a shake when meals fall short. A protein shake between meals is often easier to finish than a plate of food in the first week.

Vitamin C and vitamin D

Your body needs vitamin C to build collagen, the main protein in tendons, ligaments, skin and bone, so it is essential for healing after surgery. Vitamin C levels often drop after surgery and injury, and many adults start out with less than ideal levels. For most patients, Thrive Protocol recommends 500 mg twice daily during recovery. Splitting the dose matters, because your body absorbs vitamin C better in smaller amounts taken through the day. This dose is well below the 2,000 mg daily upper limit, and it is easy to support with foods like citrus, berries, peppers and broccoli.

Vitamin D supports normal bone health, and low levels are common before orthopedic surgery: 43% of patients in one large hospital study were low [5]. It is worth asking your surgeon whether to check your level.

3. Get moving, but don't overdo it: gentle movement is essential

Rest is important, but staying too still can hold your recovery back. Gentle movement and activity, as your healthcare team recommends, help prevent complications like blood clots and keep your circulation going.

  • Follow prescribed exercises: Stick to the exercises your surgeon or physical therapist gives you. They are designed to help you regain strength, improve flexibility and boost circulation without putting undue stress on the surgical site.
  • Avoid overdoing it: Staying active matters, but pushing too hard can lead to setbacks or even new injuries. Listen to your body and treat "no pain, no gain" with caution.

Movement and nutrition work as a pair. In a study of older men with one leg in a cast for 5 days, extra protein on its own did not reduce the muscle or strength they lost [6]. Protein supports muscle best when you are also using it.

4. Rest and sleep: the foundation of recovery

Quality sleep is one of the most underrated parts of recovery after orthopedic surgery. While you sleep, your body carries out processes that support tissue repair and healing.

  • Prioritize sleep: The CDC recommends 7 or more hours a night for adults aged 18 to 60, 7 to 9 hours for ages 61 to 64, and 7 to 8 hours from age 65 [7]. Short naps during the day can help you catch up in the first weeks.
  • Time your pain medicine: Ask your team whether a dose before bed makes sense for you, so pain does not wake you at 2 a.m.
  • Create a restful environment: Make your sleeping space comfortable. Use pillows to support your body and hold a comfortable position, especially if your movement is limited. After shoulder surgery, some people use a pillow made for it, such as our Shoulder Sleeper Pillow. Our guide to preparing your home for orthopedic surgery recovery covers the rest of the setup.

5. Physical therapy: regain strength and mobility safely

Physical therapy is a cornerstone of recovery after orthopedic surgery. A guided program helps you safely regain strength, flexibility and mobility.

  • Follow your therapist's guidance: Work closely with a licensed physical therapist who specializes in orthopedic rehab. They will tailor a plan to your needs and raise the intensity as you progress.
  • Stay consistent: Go to every scheduled session and keep up your exercises at home. Consistency is how you get your full function back.
  • Fuel your therapy days: In a small hip fracture study, people who drank about 32 g of whey protein around their rehab sessions gained more leg strength over two weeks than those who did rehab alone [8]. The benefit came from protein plus exercise, not protein instead of exercise.

6. Pain management: balance comfort and recovery

Pain is part of recovering from surgery. Managing it well matters, because pain that gets ahead of you can stall your progress. Safe pain management keeps you comfortable without getting in the way of healing.

  • Use pain medicines responsibly: Take them as prescribed, and talk to your doctor if you think they need adjusting. Avoid overusing painkillers, especially opioids, which can lead to dependency.
  • Consider non-medicine approaches: Ice packs, elevation and gentle compression can help manage pain and reduce swelling. Always check with your healthcare provider before starting anything new.

7. Stay positive and manage stress: mind over matter

Recovery isn't only physical. Your mental and emotional well-being plays a big part too, and staying positive helps you handle the hard days.

  • Maintain a positive outlook: A positive mindset helps you stay motivated and committed to your recovery plan. Celebrate small milestones to keep your morale up.
  • Manage stress: Stress can affect your immune system and overall health, which can slow your recovery. Try relaxation techniques like deep breathing, meditation or gentle yoga.

One more: stay smoke-free

This is the tip people least want to hear, and one of the best supported. A review of 140 studies with 479,150 patients found that smokers had about twice the odds of slow healing or a wound reopening, and about 2.4 times the odds of a bone or fistula not healing, compared with nonsmokers [9]. In 4 randomized trials in the same review, programs that helped people quit around surgery cut surgical site infections (odds ratio 0.43), though not other healing problems. If you smoke or vape nicotine, ask your team for quit support as early as you can, ideally before surgery.

When to call your surgical team

Good habits help, but they do not replace medical care. Call your surgeon's office if you notice any of these:

  • More redness, pain, swelling or bleeding at the wound, or drainage that increases or turns thick, tan, green or yellow [10]
  • A temperature of 100.5°F (38°C) or higher [10]
  • Pain or swelling in a leg or arm, warmth and tenderness over a vein, or skin redness, which can be signs of a blood clot [11]
  • No bowel movement for several days despite fluids, fiber and a stool softener

Chest pain or sudden trouble breathing is an emergency. Call 911.

What happens after you start: a realistic recovery timeline

Every operation and every person is different, so your surgeon's timeline wins. Here is what the steps above look like in practice, and what research has and has not shown.

Phase What you do What to expect
About 1 week before surgery Start a daily protein routine, ask about your vitamin D level, line up quit support if you smoke, set up your home and sleep space You walk into surgery with a habit already in place, instead of trying to build one while sore
Night before surgery If your team allows it, a carbohydrate drink at bedtime; otherwise follow your fasting rules exactly In a trial of 252 adults, people who had a carbohydrate drink the evening before and the morning of surgery felt less hungry and less anxious than people who fasted [12]
Week 1 Small, frequent meals; a protein shake when meals fall short; fluids, fiber and a stool softener; short walks as allowed Some days your protein will fall short, and that is normal. Research in healthy adults suggests the total protein you get across the day matters more than the exact timing [13], so aim for the daily total, not perfect meals
Weeks 2 to 6 Physical therapy ramps up; keep protein steady and pair it with therapy days In a small knee replacement trial, people who took essential amino acids from a week before to 2 weeks after surgery lost less thigh muscle by 6 weeks than the placebo group (about 6% vs 18%) [14]. In a 60-person knee replacement trial using a smaller dose (9 g a day) over the same window, the amino acid group kept more front-thigh muscle over the first month and got back to everyday tasks sooner [15]. A follow-up trial also saw less muscle loss, but strength and walking tests were about the same in both groups [16]. A 2025 review of 10 trials found amino acids helped protect muscle in some studies but not all [17]
After 6 weeks Strength work builds; decide whether you still need a supplement or can meet protein from food In healthy adults whose leg had been in a cast, creatine plus strength training helped thigh size and power come back faster during rehab [18]. Trials after knee replacement and ACL surgery found no added early strength from creatine [19] [20], so your therapy plan drives early progress

Notice what is missing: no study promises you will heal a set number of days faster. What the research supports is more modest and still useful: enough protein, paired with movement, helps you hold on to muscle while you heal.

If you use a recovery nutrition kit: what a day looks like

If hitting your protein target from food alone feels unrealistic, a daily shake can close part of the gap. Thrive Protocol makes two kits built around the same daily packet, OptiFuel. Each packet has 25 g of whey protein with 3.2 g of leucine, plus glutamine, collagen, omega-3s, curcumin, vitamin C, vitamin D and other vitamins. It is made in the USA, Informed Sport tested and thin enough to drink through a straw. One packet covers about a quarter of the 105 g example above (25 / 105 = 0.24), so food still does most of the work.

  • Surgery still ahead: the Surgical Protocol Kit (4-week $299.99, 3-month $499.99, 6-month $669.99) includes daily OptiFuel, 2 OptiCharge carbohydrate packets for bedtime the night before surgery, and a shaker. Start OptiFuel about 1 week before surgery. Our carb loading drink guide explains the night-before step.
  • Surgery already done: the Recovery Protocol Kit (4-week $289, 3-month $499, 6-month $669) is the same OptiFuel without OptiCharge.
  • Add-on for the rebuilding phase: the Recovery and Strength Mix ($49.99) is the only Thrive product with creatine (5 g) and arginine (2 g). No Thrive product contains zinc.

A typical day: mix one OptiFuel packet with 12 to 16 oz of water, milk or non-dairy milk and drink it between breakfast and lunch. If you use the Recovery and Strength Mix, take it between lunch and dinner. On the night before surgery only, and only if your team approves, mix each OptiCharge packet with 12 to 16 oz of water (never milk) and drink both at bedtime. Restart OptiFuel when you are eating again after surgery.

Thrive Protocol kits are HSA/FSA eligible, so you can use pre-tax health dollars.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Check with your doctor first if this applies to you

  • Kidney disease: people with reduced kidney function may need to limit protein [3]. Ask before adding protein shakes or creatine. In healthy adults, creatine at usual daily amounts has a long safety record in research [21], but that does not cover kidney disease.
  • Diabetes: ask your surgical team before using any carbohydrate drink. People who are insulin dependent should not use OptiCharge until their physician approves it. Our article on glucose control after surgery explains why blood sugar matters.
  • Blood thinners: tell your team about every supplement you take. OptiFuel contains small amounts of fish oil and turmeric. In a trial of 1,516 heart surgery patients, fish oil taken before and after surgery did not increase major bleeding [22], and Thrive's guidance is that there is no need to stop OptiFuel before surgery. Your surgeon's instructions still come first.
  • Milk allergy: OptiFuel is whey-based and contains milk.
  • Special diets: after bariatric or bowel surgery, follow the diet stages your team gives you.

Frequently asked questions

What helps you heal faster after surgery?

There is no single trick. The basics do the heavy lifting: follow your surgeon's instructions, drink enough, eat a balanced diet with protein, move gently as allowed, sleep, go to physical therapy, manage pain responsibly and keep stress in check.

How much water should I drink after surgery?

Aim for at least 8 to 10 glasses a day, unless your care team has given you a fluid limit. Herbal teas and broth count if plain water is hard to get down.

How much sleep do you need after surgery?

Most adults need at least 7 hours a night, based on CDC guidance [7]. Pillows that support your body and hold a comfortable position make that easier when your movement is limited.

Should I rest or move after surgery?

Both. Rest matters, but gentle movement as your team recommends helps prevent complications like blood clots. Do your prescribed exercises and avoid pushing so hard that you set yourself back.

What helps with pain after surgery besides medicine?

Ice packs, elevation and gentle compression can help with pain and swelling. Check with your healthcare provider before you start any new approach.

Does protein help you heal after surgery?

Your body needs more protein around surgery, about 1.5 g per kg of ideal body weight per day by ESPEN's estimate [2]. Trials in knee replacement link extra amino acids with less thigh muscle loss [14], though not always with better strength or walking scores [16]. Protein works best alongside movement and physical therapy.

What vitamins help you heal after surgery?

Your body needs vitamin C to build collagen, and for most patients Thrive Protocol recommends 500 mg twice daily during recovery, well below the 2,000 mg daily upper limit. Vitamin D supports normal bone health. Ask your surgeon whether to check your vitamin D level, since low levels are common before orthopedic surgery [5].

When can I start taking supplements after surgery?

Restart when you are eating again and your surgical team agrees. Some supplements need a pause before surgery, so give your team a full list. If you use OptiFuel, Thrive's guidance is that there is no need to stop it in the days before surgery (within your fasting rules), and to restart once you are eating again.

How long should I keep up the extra protein?

A sensible plan is to keep protein higher through the weeks of physical therapy, when you are working to rebuild muscle. Once you are eating normally and hitting your target from food, you may not need a supplement at all. Your surgeon or a dietitian can help you decide.

The bottom line

Recovering from orthopedic surgery takes a steady routine: follow your surgeon's instructions, eat well and stay hydrated, stay active within safe limits, rest, keep up with physical therapy, manage pain responsibly and look after your mindset. These steps help you get back to normal activities as safely as possible. Always check with your healthcare provider for guidance that fits your own situation.

References

  1. MedlinePlus Medical Encyclopedia. Pain medications: narcotics. US National Library of Medicine. medlineplus.gov
  2. Weimann A et al. ESPEN guideline: Clinical nutrition in surgery. Clin Nutr. 2017;36(3):623-650. PubMed 28385477
  3. Bauer J et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. J Am Med Dir Assoc. 2013;14(8):542-59. PubMed 23867520
  4. Mamerow MM et al. Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults. J Nutr. 2014;144(6):876-80. PubMed 24477298
  5. Bogunovic L et al. Hypovitaminosis D in patients scheduled to undergo orthopaedic surgery: a single-center analysis. J Bone Joint Surg Am. 2010;92(13):2300-4. PubMed 20926724
  6. Dirks ML et al. Skeletal muscle disuse atrophy is not attenuated by dietary protein supplementation in healthy older men. J Nutr. 2014;144(8):1196-203. PubMed 24919692
  7. Centers for Disease Control and Prevention. About sleep. cdc.gov
  8. Niitsu M et al. Effects of combination of whey protein intake and rehabilitation on muscle strength and daily movements in patients with hip fracture in the early postoperative period. Clin Nutr. 2016;35(4):943-9. PubMed 26216195
  9. Sørensen LT. Wound healing and infection in surgery. The clinical impact of smoking and smoking cessation: a systematic review and meta-analysis. Arch Surg. 2012;147(4):373-83. PubMed 22508785
  10. MedlinePlus Medical Encyclopedia. Surgical wound care: open. US National Library of Medicine. medlineplus.gov
  11. MedlinePlus. Deep vein thrombosis. US National Library of Medicine. medlineplus.gov
  12. Hausel J et al. A carbohydrate-rich drink reduces preoperative discomfort in elective surgery patients. Anesth Analg. 2001;93(5):1344-50. PubMed 11682427
  13. Schoenfeld BJ, Aragon AA, Krieger JW. The effect of protein timing on muscle strength and hypertrophy: a meta-analysis. J Int Soc Sports Nutr. 2013;10(1):53. PubMed 24299050
  14. Dreyer HC et al. Essential amino acid supplementation in patients following total knee arthroplasty. J Clin Invest. 2013;123(11):4654-66. PubMed 24135139
  15. Ueyama H et al. Perioperative essential amino acid supplementation suppresses rectus femoris muscle atrophy and accelerates early functional recovery following total knee arthroplasty. Bone Joint J. 2020;102-B(6 Supple A):10-18. PubMed 32475274
  16. Dreyer HC et al. Essential amino acid supplementation mitigates muscle atrophy after total knee arthroplasty: a randomized, double-blind, placebo-controlled trial. JB JS Open Access. 2018;3(2):e0006. PubMed 30280129
  17. Brown E et al. Amino acid supplementation may help prevent muscle wasting after orthopedic surgery, but additional studies are warranted: a systematic review of randomized clinical trials. HSS J. 2025;21(2):200-210. PubMed 39802328
  18. Hespel P et al. Oral creatine supplementation facilitates the rehabilitation of disuse atrophy and alters the expression of muscle myogenic factors in humans. J Physiol. 2001;536(Pt 2):625-33. PubMed 11600695
  19. Roy BD et al. Creatine monohydrate supplementation does not improve functional recovery after total knee arthroplasty. Arch Phys Med Rehabil. 2005;86(7):1293-8. PubMed 16003653
  20. Tyler TF et al. The effect of creatine supplementation on strength recovery after anterior cruciate ligament (ACL) reconstruction. Am J Sports Med. 2004;32(2):383-8. PubMed 14977662
  21. Kreider RB et al. International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. J Int Soc Sports Nutr. 2017;14:18. PubMed 28615996
  22. Akintoye E et al. Fish oil and perioperative bleeding. Circ Cardiovasc Qual Outcomes. 2018;11(11):e004584. PubMed 30571332

Keep reading

Getting ready for surgery? See what is inside the Surgical Protocol Kit, built to cover the weeks before and after a procedure. Already past surgery? The Recovery Protocol Kit is built for the weeks after surgery or injury.