Since surgery with Prof Cobb on 26 Sep I have been progressing well.
After a positive 6 week review I was given the OK to drive, return to work, swim and any other training so long as I listened to my body. I decided to go for 4 swims a week (now up to 2k per session - all front crawl) plus 2 sessions a week on my elliptical x-trainer (within 10 days I had beaten my preop PB).
I am also doing physio specifically working on strength and conditioning for operated (left) leg 4 times a week.
I saw Prof Cobb and the team again this week (8 weeks post op) and a treadmill test of gait showed significant improvement in left matching right showing the desired ‘m’ curve.
I intend to stick with this routine to Christmas gradually stepping up the volume and intensity of swim sessions. Importantly I want to start running at Christmas - does anyone have a proven ‘get back into’ schedule for surface hippies that is safe and challenging? I read somewhere Dr Su had developed something? I want to be competitive in Aquathlon races in summer 2018. Thanks in advance for an help ...

Thanks for the update.  Sounds like you are really doing well.

Here's the return to running program that Dr. Su's physical therapist recommends (it was posted by Arroyo in 2012, I think):


Week Activity Duration/Sets Frequency
1 Run 3 min/Walk 2 min 4-5 sets 1-3x/week
2 Run 3 min/Walk 1 min 5 sets 2-3x/week
3 Run 4 min/Walk 2 min 4-5 sets 2-3x/week
4 Run 4 min/Walk 1 min 5 sets 3x/week
5 Run 5 min/Walk 2 min 4-5 sets 3x/week
6 Run 5 min/Walk 2 min 4 sets 3x/week
7 Run 6 min/Walk 2 min 3-4 sets 2-3x/week
8 Run 6 min/Walk 1 min 4 sets 2-3x/week
9 Run 8 min/Walk 2 min 3 sets 3x/week
10 Run 10 min/Walk 3 min 2-3 sets 2-3x/week
11 Run 12 min/Walk 2 min 2 sets 3x/week
12 Run 15 min/Walk 3 min 2-3 sets 3x/week
13 Run 15 min/Walk 2 min 2-3 sets 3x/week
14 Run 20 min without walk 1 set 2-3x/week
[/size]15 Run 25 min without walk 1 set 2-3x/week
[/size]16 Run 30 min/Walk 5 min 1-2 sets 2-3x/week
My physical therapist believes that it's a good program.

Thank you Paprika - that looks good - much appreciated.

Nice job fastboy - does any of your physio include the foam roller?
I have found that helps

Hi Packman - I haven’t started using my foam roller yet post op but I do know it will really help with glutes, piriformis, IT band, quads etc.. Most of my harder work at the moment is in the pool so I’ll save the foam roller for the program above starting Christmas. Thanks for the very helpful advice and reminder.

My Physio prescribed a very similar program to the one Paprika listed which I did on a treadmill starting at 4 months post op. Once I had done 30 minutes continuously I took it outside, running mainly on grass.


I wouldnt advice starting any earlier then 4 months. And in fact if I ever have the other side done (fingers crossed no sign of trouble there) I would probably wait longer. 6 months is the common wisdom.

Yes, I have decided to wait until Easter which will be six months postop.