Return-to-Run After Injury: How to Do It Safely and Confidently

Returning to running after injury can be both exciting and nerve-wracking. Whether you’ve had a calf tear, knee pain, or stress fracture – the key to a successful return lies in structured progression and good load management.

What does a return to run plan look like?

Running is a high-load activity. Each step generates forces up to 3x your body weight. That means tissues need time to re-adapt after injury. Jumping back in too quickly is the most common cause of relapse.

Common mistakes when returning to running

– Starting too fast or pushing too far
– Skipping strength work once pain improves
– Ignoring early warning signs like tightness or swelling
– Not cross-training during early recovery stages

What the return to run research says…

Evidence supports combining graded walk–run programs with targeted strength training for the best long-term outcomes. Return-to-Run protocols use time and pain-based criteria to guide each step.

Running Rehabilitation Principles

1. Pain-guided progressions: pain during or after running should stay mild and settle within 24 hours.
2. Strength before impact: build tolerance through calf raises, squats, and hopping drills.
3. Surface and footwear: softer surfaces and supportive shoes reduce initial loading.
4. Frequency before distance: run shorter distances more often rather than one long session per week.

How physiotherapy helps you return to running

Our South Melbourne physios use gait analysis, force testing, and structured programming to safely guide your return. We’ll also help you build the strength and confidence to run consistently without setbacks.

Ready to get back on the track? Book a return-to-run assessment at City South Physiotherapy and take the next step in your recovery.