Understanding How And When To Safely Begin Running After ACL Surgery, with ACL Academy
One of the most outdated assumptions is that you can return to running at 3 months post-ACL surgery. How many of you have been told this? Let us know in the comments.
In this long ACL recovery process, many of us grip to these timelines because we just want to be better now. But the truth is, all of our bodies recover differently and these timelines are going to be all over the place.
Kaan Celebi runs ACL Academy, a virtual rehab platform that works with ACLers all over the world offering customized rehab and nutrition plans to guide your recovery process.
He wrote this blog post that we’re excited to share with you all. It breaks down how and when to begin safely running after ACL surgery. We hope this helps ease any confusion along your recovery process.
Returning to running after ACL surgery is a significant milestone in the recovery journey, but it's crucial to understand that the timeline for this milestone isn't solely determined by the number of weeks/months post-operation. At the ACL Academy, we prioritize a comprehensive approach that focuses on individualized physical criteria rather than generic time-based progressions. Let's delve deeper into our return to run protocol and what it entails.
Physical Criteria Over Timelines
Traditionally, there's been a misconception that running can resume within a certain timeframe post-surgery. However, we emphasize that the readiness to run is determined by specific physical criteria. These criteria include minimal to no swelling in the knee and achieving full symmetrical range of motion comparable to the unaffected side. Additionally, our first strength test typically occurs around the three-month mark, aiming for a minimum of 80% strength in the injured leg compared to the other side.
Strength Testing for Remote Clients
For our remote clients, we've streamlined the process by conducting strength testing conveniently in their gym settings. This involves a one-repetition maximum test on key machines, including the knee extension, hamstring curl, and leg press. Achieving at least 80% strength parity with the uninjured leg is a prerequisite before initiating the running progression. It's important to note that while some individuals reach this milestone at three months, others may take longer, emphasizing the personalized nature of our approach.
Structured Walk/Run Progression
Once the criteria for initiating running are met, we implement a structured walk/run progression consisting of 14 levels (see below). Beginning on a treadmill allows us to control the environment and monitor pace effectively. After the initial runs, close observation of the knee's response to potential adverse effects such as pain, swelling, or stiffness guides our decision-making process. Based on this feedback, we adjust the progression accordingly, ensuring a gradual and safe return to running.
Treadmill Running Progression
Connect with Kaan and The ACL Academy
At the ACL Academy, Kaan is committed to empowering athletes with a comprehensive and individualized approach to returning to running post-ACL surgery. If you have any questions or would like to learn more about their guidelines, don't hesitate to reach out. Learn more about Kaan here!
Connect on Instagram or email me directly for further inquiries at kaan@theaclacademy.com.