Return to Distance Running

Once you have completed the appropriate phases of rehabilitation, it will be possible to slowly return to running. It is important to return to your previous distances gradually. The following guidelines will help to ensure a safe return to running. You should wear a brace or tape as directed by your doctor. Before starting running, make sure you can do 20-30 minutes 3-4 times a week on an exercise bike first. After which, if

 

  • you have access to a cyclical trainer machine, make sure you can do 20-30 minutes 3-4 times a week on a cyclical trainer before proceeding to running.
  • Make sure that you stretch before and after running
  • Keep the running surface as soft, smooth and level as possible
  • Emphasize good running form
  • Ice the involved area for 20 minutes after running
  • Follow the mileage guidelines listed below. Do not progress to the next step if the previous one caused pain

If you have any questions, call your physiotherapist, or arrange for an appointment to see him or her.

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