Returning to running after a knee injury or surgery is a common milestone in the recovery journey, especially for those who live active lifestyles. However, it’s essential to approach this step with caution to avoid setbacks or re-injury. Whether you’re recovering from a knee ligament injury, patellar tendinopathy, or knee surgery, determining when you’re ready to safely lace up your running shoes is crucial for long-term knee health.
At Mend Colorado, our orthopedic sports medicine experts work closely with athletes and active individuals to develop personalized recovery plans that safely guide them back to running. Below, we outline key factors to consider when determining if you’re ready to return to running after a knee injury or surgery.
Knee Pain Treatments in Boulder and Lafayette: A Focus on Strength Symmetry
One of the first things to assess when deciding if you’re ready to run after a knee injury is whether you have restored strength symmetry between the injured and non-injured leg.
Strength Symmetry
Can you perform a pain-free single-leg knee bend to the same depth on both legs? If you notice a significant difference in the depth or control of the movement between your involved and uninvolved legs, this could indicate weakness in the quadriceps muscle, which may impair your ability to run safely. Running requires dynamic, eccentric loading of the knee, and if your quadriceps is too weak, you may be at risk of running asymmetrically, which can lead to re-injury.
Strengthening exercises for the quadriceps, hamstrings, and glutes should be prioritized before returning to running. If strength imbalances remain, you might be prone to compensations that place excess strain on the injured knee.
Hop Symmetry: A Key Test for Running Readiness
Another important test for returning to running is hop symmetry. This movement mimics the impact loading during running and can provide valuable insight into your knee’s ability to handle repetitive, high-impact forces.
Hop Symmetry
Stand in front of a mirror and perform symmetrical single-leg hops on both legs for 30-60 seconds. Pay attention to key factors such as trunk lean, knee control, knee bend, ankle stability, jump speed, and jump height. If there’s noticeable asymmetry or difficulty maintaining proper form on the injured leg, it may indicate that your knee, ankle, or hip muscles are not yet ready for the repetitive stresses of running.
If any of these factors are unbalanced, focusing on strengthening exercises that address power, endurance, and movement coordination will help prepare the body for the demands of running. This may include single-leg drills, plyometrics, and mobility exercises tailored to your individual needs.
Managing Swelling and Inflammation: An Important Indicator
Swelling is one of the most critical indicators when determining if you’re ready to run after a knee injury or surgery. A knee that is swollen or experiences pain after moderate activity may not yet be prepared to handle the higher impact load of running.
Swelling
After strength training exercises or low-impact activities like walking or hiking, check for any signs of swelling. If you notice increased swelling 24 hours after a strength program workout or hike, it’s a sign that your knee might not yet tolerate the increased demands of running. Swelling occurs as part of the body’s inflammatory response to activity, and if it occurs with minimal activity, it suggests the knee tissue may still be too sensitive for the intense loading required by running.
If swelling persists or worsens with lower-impact exercises, it’s best to delay running and continue rehabilitation exercises designed to strengthen and stabilize the knee. Gradual progression is key to avoiding re-injury.
Listening to Your Body: Trust the Recovery Process
Above all, listen to your body. The desire to return to running can be strong, but it’s crucial not to rush the process. Pain or discomfort during or after a run is a signal that you may not be fully ready. Instead of pushing through pain, continue with your physical therapy exercises and focus on strengthening, mobility, and flexibility to allow the knee more time to heal.
When to Seek Professional Help: Knee Pain Treatments in Boulder and Lafayette
If you’re unsure about when to return to running after knee surgery or injury, consider working with a physical therapist specializing in knee pain treatments in Boulder and Lafayette. At Mend Colorado, our fellowship-trained Doctors of Physical Therapy will assess your knee strength, power, mobility, and movement patterns to ensure you’re ready for running. We take a comprehensive approach, utilizing cutting-edge techniques like manual therapy, exercise, and individualized treatment plans to optimize your recovery and get you back to your active lifestyle safely. Let us help you get back into your running program by making an appointment today.