Getting Back on Track with Running After Surgery

newhealthykim

I had to take a 3 week running hiatus due to a bruised toe and then surgery on my right calf. The stitches come out next Monday (12/15/14). I was in the middle of training for a 10K, so my weekly milage was increasing. I have included a breakdown of my training log below before all this happened.

10/27-11/2 - total miles 5.3, running 3x/wk, longest run 2.3 miles
11/3-11/9 - total miles 5, running 2x/wk, longest run 3 miles
11/10-11/15 - total miles 7.1, runing 3x/wk, longest run 3.1 miles
11/17-11/23 - total miles 9.66, running 3x/wk, longest run 4.03 miles

I started running in mid July of this year. I realize that it will probably take 4-6 weeks to get back to where I was, but I'm really concerned about pushing myself too hard. I'm going to make sure the doctor says it's okay to run, but even then, I'm concerned about pushing my weakened muscles too fast. I don't go crazy and run when I hurt, but I've always had trouble with slow runs. My pace averaged around 14 minute miles. I'm looking for any tips especially what not to do or things that worked for others. The last thing I want is my first running injury from going too hard, too fast, too soon.

dopeysmelly

My physical therapist (post-knee surgery) gave me a print out (It's called Return to Running Program, you can google it), which she highly recommended. Both she and my surgeon said whatever you do, go slower than you want to, stretch and ice afterwards, and go slower than you want (again).

BrianSharpe

Just take it really easy to start with, in fact I'd suggest you get started gently with a walk / run type of program (more walking than running to start with) and ease yourself back in. If you haven't already.....check out the Galloway Method.

SonyaCele

whatever you do, don't rush the process. It can take many months to retrain and rebuild muscles after something traumatic, like surgery. Being patient now, and following your dr orders and not rushing will pay off in the long run. And most doctors wont ever say its "ok to run" they want you on a bike or elliptical, something with less impact on your joints, So keep that in mind when seeking your doctors approval to run, you might be running at your own risk. I'm on rehab right now, i am waiting 9 months before i even start thinking about running, and when i do it will be basically starting from square one. Its worth putting in the proper rehab time for whatever your injury or surgery was.

newhealthykim

Maybe I should have mentioned that it was an outpatient procedure to remove skin, not working on the joints, muscles, or tendons. Does that change any of the answers? I will definitely check out the Galloway program and Return to Running. Is icing really necessary? I've never had to do that before. I get massages every two weeks and epson salt baths if I need them, but I've never been in enough pain to use ice.

CodeMonkey78

When starting back, if you cannot hold a conversation, you're going too fast. Start back SLOOOOW to build your mileage back gradually. If you do not do the Galloway method to the letter, at least start with timed or distance based walk / slow jog intervals regardless of how good you may feel -- and increase the time or distance progressively.