The program listed below was provided to me by Dr. Su's office physical therapist (who is a runner himself). There is a lot to like about this program. Two things stand out:
1. It is a very gradual progression back to running. I'm sure most experienced runners want to blast out a 3 or 4 mile run on their first day of running after they have been cleared to do so. This program follows the theme of this entire website, which is "patience". The increase is gradual, which in my opinion, gives you the best chance of successfully returning to running.
2. It is flexible - the frequency of and number of sets is variable each week, so you can 'push it' or back off to suit your own comfort level.
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
15 Run 25 min without walk 1 set 2-3x/week
16 Run 30 min/Walk 5 min 1-2 sets 2-3x/week
That is great, thanks Arrojo - it's good to see a gradual return to running spelled out.
I'm stuck between 1 and 5, but use running mostly as a warmup; nice to see a vetted table though.
That is a nice very conservative progression over a long period. Good luck and hope your strength and speed return safely.
D.
I like it! I just cut and pasted that into a word document. 2 more months and I can start again....
I actually started much more conservatively, running 1 minute to 2 minutes walking for the first week. Then 2/2, but then I was fine to start running steady, but slowly. I'll get faster, and I just started doing intervals before this recent injury.
Interesting program. I might try something similar if I ever get into a position to run again!
Very helpful for the runners on here! (not me ) ;D
I am bumping this back up to the top because I think it is still useful.
Yes, thank you.
Question please. How much of a warm up are you back to running runners doing and what kind of warm up?
Walking. At least five minutes, as much as two miles. Walking seems to be the most effective warm up for me, and the more the better but at least five minutes. Less, even if I walk less after having done a bunch of other stuff, including swimming, and I don't feel as good.
Thanks Blinky. I got an itch to run again so I was curious what others were finding successful. I'm going to try the walk run walk thing to start with.
Quote from: Sandspinner on July 08, 2016, 11:48:09 AM
Question please. How much of a warm up are you back to running runners doing and what kind of warm up?
No warm up for me. I do stretch and use the foam roller before every run, however.
I walk 5 minutes before every run. The idea is to get the fluid moving through the joints. It's also just an easy way to get moving.
Just wanted to bump this up to the top since it's exactly what I'm looking for postop. I'm 3 weeks out and can't wait to start running. Thanks for sharing!
I started the Dr Su P/T schedule 6 months postop and would say it worked well for my hip.
I had a few minor issues (ankle tendinitis and mild calf strains) because I was de-conditioned from running (hadn't run for 4 years when I had my op - Prof Cobb ceramic H1 clinical trial in Sep 2017).
In July 2018 (10 months post op I ran a 22:41 5k in an Aquathlon)
In Dec 2018 I ran 21:32 for 5k.
I feel like range of movement and flexibility and power are returning 7 there is much moore to come - hope to go sub 20 this summer!
Quote from: rag33 on December 10, 2018, 02:41:03 PM
Just wanted to bump this up to the top since it's exactly what I'm looking for postop. I'm 3 weeks out and can't wait to start running. Thanks for sharing!
That’s great rag33. Good luck with your comeback! Remember to break up scar tissue as you start back. (I am partial to Active Release Technique).
Quote from: fastboy64 on January 14, 2019, 11:38:22 AM
I started the Dr Su P/T schedule 6 months postop and would say it worked well for my hip.
I had a few minor issues (ankle tendinitis and mild calf strains) because I was de-conditioned from running (hadn't run for 4 years when I had my op - Prof Cobb ceramic H1 clinical trial in Sep 2017).
In July 2018 (10 months post op I ran a 22:41 5k in an Aquathlon)
In Dec 2018 I ran 21:32 for 5k.
I feel like range of movement and flexibility and power are returning 7 there is much moore to come - hope to go sub 20 this summer!
Outstanding! Those are great times for a 5K. How old are you? Keep us posted on your sub-20 quest.
Managed 20:40 for 5K race on 26 April and backed-up with a 21:25 for run leg of aquathlon world champs in hot conditions after a tough swim - all going in the right direction & hip performing perfectly :-)
David
... I am 55 next month :-)
that's amazing. It gives me hope since right now it's soooo slow...
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.
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.
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
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.
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,