Nose Creek Physical Therapy Return to Running- Walk/Jog Program

1. Do each cycle 4 times for a total of 20 minutes

2. If pain free by the 3rd session, then progress to the next level.

3. Physiotherapists advise to perform on alternate days, i.e. 3 times per week. Mon/Wed/Fri or Tues/Thurs/Sat.

4. At 5 week period, once you can run pain free for 5 minutes, you can then progress to running continuously for a maximum of 20 minutes.

5. After 5 weeks, if no flare-ups (i.e. No pain or swelling) then you can add 10% per week to your volume of running.

6. Once sweating, i.e. 5 minutes into program, STOP and stretch and then continue run, then stretch again at end and remember to ice for 15 minutes.

7. Best of luck!! Remember BE PATIENT. The goal of this physiotherapy program is to have up to approximately 30 minutes of continuous pain free jogging with 10 to 12 weeks.

8. Remember, no pain no gain, does NOT mean apply this to recovery scenario.