Best Post Surgery Recovery | Dr. Kelly Starrett’s Surgery Protocol
“You either can heal at the rate of a human being, or you heal slower than that.” – Dr. Kelly Starrett
Preparing for surgery – and recovering afterward – doesn’t have to feel overwhelming. In this 25-part series on H-Wave’s YouTube channel, Dr. Kelly Starrett lays out a practical, step-by-step protocol to help you stack the fundamentals, set realistic expectations, and support your body’s normal healing process.
This series is built for patients, caregivers, and clinicians who want clear, actionable guidance across the full peri-operative arc: pre-hab, surgery day, early recovery, and return to activity. You’ll find short, focused videos that translate best practices into daily habits you can actually follow.
Watch the full playlist:
https://www.youtube.com/playlist?list=PL1QUykkO8Vc1CUC19-bU71FtjLYxoWxjH
What you’ll learn
Dr. Starrett organizes recovery around simple, repeatable behaviors—sleep, nutrition, swelling management, gait, breathing, and smart use of tools. You’ll also see how to coordinate with your care team, set goals you can measure, and maintain momentum between clinic visits.
Episode guide
- Introduction
- D2R2: Decongest, Desensitize, Reperfuse, Restore
- Goal Setting in Training & Rehabilitation
- The Importance of Sleep
- Focusing on Nutrient Density
- Supplementing Your Whole Food Nutrition
- Rich in Collagen
- Improving Your Breathing
- The Movement of Walking
- Equipment to Help Manage Blood Flow & Swelling
- Maintaining Aerobic Fitness
- Using Heat to Manage Post Surgical Swelling/Decongestion
- Healing Times & Phases
- Surgery Day Expectations
- Precautions After Surgery
- The Importance of a Rehab Plan
- Tools to Help Manage Post-Op Pain
- Neuromuscular Electrical Stimulation (NMES)
- Swelling Management using VooDoo Flossing
- Swelling Management using Normatec
- Incision & Scar Management
- Blood Flow Restriction Therapy
- Well Body Training
- Soft Tissue Mobilizations
- Conclusion & Keys to Surgery Success
Watch the whole playlist here:
https://www.youtube.com/playlist?list=PL1QUykkO8Vc1CUC19-bU71FtjLYxoWxjH
How to use this series
- Start early. Watch pre-hab topics (sleep, nutrition, goal setting) well before surgery day.
- Follow the phases. Match videos to your current stage (immediate post-op vs. later rehab).
- Coordinate with your clinician. Always align tools and timelines with your medical team.
- Keep the basics daily. Short, consistent habits > occasional long sessions.
About H-Wave
H-Wave partners with clinicians and patients to support pain management and recovery with comfortable electrical stimulation, guided by our mission: Providing hope and tools to live a better life.
Disclaimer: This content is educational and not a substitute for professional medical advice. Always follow your surgeon’s and care team’s instructions for your specific condition.