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Running After ACL Surgery
Are you ready?
If you’re reading this, then I suspect you’re not.
Running after ACL surgery can be a difficult thing to navigate if you don’t have the right guidance.
But it doesn’t have to be!
I often pick up clients who have been told they’re ready to run after ACL surgery when they most definitely aren’t!
They’ve not even achieved some of the basic measures needed to progress to the gym, let alone running.
The biggest errors I see in people returning to running are:
- Their knee is still swollen
- They’re not strong enough
- They haven’t done plyometrics prior to running
- They haven’t completed any testing to assess their function levels
How do you know you’re ready?
Well, you should be following a clear protocol that involves robust testing to assess your function levels!
What are some of those measures we use to check you’re ready to return to running?
Capacity (30 reps)
- Single Leg Box Squat
- Single Leg Calf Raise
- Single Leg Bridge
Strength
- Single Leg Press 1.5 x bodyweight
- Squat 1.5 x bodyweight
- Quad and Hamstring Limb Symmetry Within 80%
Plyometrics:
- Can comfortably tolerate 25 x Single Leg Pogos
I did an Instagram Video on this a few weeks back which you can take a look at here.
If your knee is swollen, you’ve done no testing or plyometrics and you’ve been told you can start running, then give us a shout.
If you want to help with anything injury related then feel free to Book In and we can get you on the journey to becoming pain free again.
Give us a follow on Instagram for more free and informative content.
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