Return to Run Progression
- SURGEON DEPENDENT
- 8 weeks-able to perform SL hopping 30 feet without pain and good stability – LE hop test 80%
- No concern with speed or distance
- If increased pain and swelling persist longer than 24 hours the running will need to be decreased
Run three times weekly. For every run, do the following;
- Warm-up and stretch before running
- Choose a course with level surfaces only
- Ice and elevate after running for 10-20 minutes.
**Focus on shorter strides, landing on the balls of your feet which will cause foot contact, more underneath your COM and help avoid full knee extension at foot contact.
Week 1 of Running Program:
15 minute workout
1st run: Repeat 3 times: 4 minutes walk, 1 minute run.
Rest one day.
2nd Run: Repeat 3 times: 3 minutes walk, 2 minutes run.
Rest one day.
3rd run: Repeat 3 times: 2 minutes walk, 3 minutes run.
Rest one day.
Week 2 of Running Program
20 minute workout.
1st run: Repeat 4 times: 1 minute walk, 4 minutes run.
Rest one day.
2nd run: Repeat 3 times: 1 minutes walk, 5 minute run.
Rest one day.
3rd Run: Repeat 3 times: 1 minutes walk, 6 minutes run.
Rest one day.
Week 3 of Running Program
1st run: Repeat 3 times: 1 minute walk, 7 minutes run.
Rest one day.
2nd run: Repeat 2 times: 1 minute walk, 8 minutes run.
Rest one day.
3rd run: Repeat 2 times: 1 minute walk, 10 minutes run.
Rest one day.
Week 4 of Running Program
1st run: 3 minutes walk, 12 minutes run.
Rest one day.
2nd run: 3 minutes walk, 15 minutes run.
Rest on day.
3rd run: 3 minutes walk, 18 minutes ru.
Rest one day.
Week 5 of Running Program
1st run: 3 minutes walk, 20 minutes run.
Rest one day.
2nd run: 3 minutes walk, 20 minutes run.
Rest one day.
3rd run: 3 minutes walk, 20 minutes run.
Rest one day.
Please note that these instructions are general guidelines to be followed; however, any written or verbal instructions provided by Dr. Nwachukwu supersede the instructions below and should be followed.
