Resurfacing to 5K program

[jimbone]

First- I am not a runner, haven't really done any since my 20s and then nothing compared to the real runners here.  Secondly- I have wanted to start including jogging [5 MPH] into the tread mill warm up and wasn't comfortable with even that level of impact before month 6.5. Third- a friend here, bilateral, with the same surgeon who is a runner has suffered Achilles tendon difficulties trying to ease back into running and that set him back a few months.  Lastly- for those like myself who aren't "real" runners and maybe even for the runners who want to get back to it but aren't quite healed enough I found that running in the pool was a great way to start activating those quick response nerve pathways in the legs and flexors with a minimum of impact [although still enough for me to be cautious right through month 4.5] and the water resistance will provide a decent cardio workout.  I usually did some running laps after the swim laps and am still working for agility and quick response and find the pool runs very helpful getting the knees up in the air quickly.

[Arrojo]

Always worth a bump. Hope everyone is doing well. I’m training fir a mountain trail race in May, playing hockey and just finished a great ski season.

[Minniemuis]

Not in this stage yet but anxiously waiting until it is time to go. My husband is currently at 3.5 weeks post op and scared as hell that he may be one of those for whom running will show to be problematic.  Any idea, percentage wise, how many do succesfully return to running?

Any tips on how to minimise the risk of this happening, aside from the usual core stability/hip strength tips?
Scar tissue massage as of when?

Thank you

[jimbone]

3.5 weeks is still very early recovering from a surgery of this magnitude and too early to project eventual level of function.  It's natural to worry but it doesn't do one any good.  Personally the first 2 months after both my surgeries I was so overwhelmed and happy to be free of the OA pain that simple walking with only a surgical discomfort to deal with was like winning the lottery.  I started PT about week 3-4 IIRC, used and/or kept a cane with me when I walked outside, used public transportation to get back and forth to PT [driving a manual with a heavy clutch was still beyond me until week 5-6] and practiced a lot of patience making small gains every day.  Started walking the track about week 4- 3/4 mile with a cane all I could do to start and only with a couple of breaks.  By week 6-7 could do a mile without the cane which apparently is the metric used by Dr. Gross.  I found walking steep hills beneficial restoring the glutes compared to the flat track which seemed to strengthen the legs more.  By week 6, I was in the gym every day, elliptical, treadmill, swimming, weights and machines, keeping my goals realistic and focused.  I was 63 at the time of my surgeries and my competitive athletics were behind me- a big difference for some of the more motivated.

About to hit year 4 post surgery this summer and while the last 2 years shutdown has impacted my use of the health club; walking, hiking, calisthenics, stretching, sailing and yard work help keep me to a healthy level of fitness.  The health clubs are re-opened and I'm juggling to put that long term aspect of my schedule back into practice.

It might be best to take a long term view of recovery, not be overconcerned with current limitations, focus on gains made to date, improve on them until one reaches a basic level of general function and begin expanding ones capacities in a gradual, sustainable manner toward more strenuous/challenging goals.  Best wishes.

[stevel]

I would also follow the rehab videos on Dr Su's website for post-op weeks 2-6 and 6-12.
At 3 months, Dr Su allows gentle jogging beginning with jogging on a treadmill before progressing further.
I was mainly rehabbing for a return to downhill skiing and I started skiing the groomers at 3 months before progressing to steeper slopes and off-piste,