What helps runners get back on track?
- Support From the Right Healthcare Team
- Work with physiotherapists or coaches who understand running. Participants emphasized the importance of tailored advice, clear rehab plans, and trust in their healthcare provider.
- Look for professionals who educate you about pain management, gradual progression, and strength training.
- Gradual Return-to-Run Plans
- Start with a structured walk-run program. Think of it like building a house—slow and steady wins the race.
- Example: Begin with short intervals (e.g., 1 minute running, 2 minutes walking) and increase slowly.
- Working with a sports physiotherapist can help individualise your plan based on your past running history and current levels of strength and pain.
- Strength Training is Non-Negotiable
- Strengthening muscles around the knee (quads, hamstrings, glutes) builds confidence and reduces injury risk.
- Simple exercises: Squats, lunges, and step-ups. Aim for 2-3 sessions per week.
- Running physio opinion! For the best outcomes you need to advance to challenging single leg exercises that combine strength with balance and control. For example, deep pistol squats.
- Listen to Your Body
- “Load management” (adjusting running distance, speed, and recovery) is key. Avoid pushing through sharp pain or fatigue.
- Tip: Track your runs with an app to monitor progress and avoid sudden increases in mileage.
- Sports physiotherapist opinion! Load management is highly individual. Getting help from a physio who understands running injuries, or running coach, to help develop a plan specific to your body.
Common Challenges (and how a sports physio will help you overcome them)
- Unhelpful Advice: Some runners were told to avoid running altogether. Solution: Seek a second opinion from a specialist running physio.
- Knee Pain or Weakness: Persistent symptoms can stall progress. Solution: Focus on targeted strength exercises and modify your training.
- Physiotherapist opinion! Get help from a sports physio or massage therapist to help reduce pain and make your rehabilitation more comfortable.
- Fear of Re-Injury: Common after surgeries like ACL reconstruction. Solution: Gradually expose yourself to running in safe environments (e.g., soft surfaces) and celebrate small milestones.
- Time Constraints: Juggling work, family, and running? Solution: Prioritize shorter, high-quality sessions (e.g., 20-30 minutes) over long runs.
Quick Solutions:
- Persistent pain? Modify mileage and focus on strength.
- Fear of re-injury? Start with short runs on soft surfaces.
- Time-crunched? Opt for 20-30 minute high-quality sessions.
Debunking Myths: Is Running Bad for Your Knees?
Most runners in the study believed running improved their knee health long-term. Here’s why:
- Running Strengthens Joints: It boosts cartilage health and bone density when done responsibly.
- Movement is Medicine: Staying active helps manage weight and reduces stiffness.
- Footwear Matters, But Not as Much as You Think: While proper shoes are important, there’s no “perfect” shoe for knee health. Focus on comfort and replace worn-out pairs.
Myth Busted : Running on hard surfaces isn’t inherently harmful. Vary your terrain (trails, grass, pavement) to reduce repetitive stress.
The Mental and Social Perks of Running
Participants shared that running wasn’t just about physical health—it was a lifeline for their mental well-being.
- Stress Relief: Many used running to cope with anxiety, grief, or daily pressures.
- Community: Joining a running group or sharing goals with friends kept them motivated.
- Goal-Setting: Whether it’s a 5K or a marathon, having a target boosts confidence and focus.
3 Tips for Success
- Find Your Tribe: Connect with physios, coaches, or running groups who “get it.”
- Prioritize Strength & Recovery: Balance running with strength sessions and rest days.
- Start Small: Progress slowly—even elite runners rebuild gradually after surgery.
Final Thoughts
Returning to running after knee surgery is possible with the right support and patience. Remember, setbacks are normal, but they don’t define your journey. At Sports & Exercise Physiotherapy, we are passionate about running and our goal is to be the best physio in Brisbane at helping runners like you reclaim their stride safely.
Ready to Run Again? Book a consultation to create your personalized plan today!
Learn more about our specialist running physiotherapist Dr Myles Burfield
Inspired by Alexander et al. (2025). ‘The right advice’: A qualitative study on running after knee surgery. Br J Sports Med.
Author
Myles is a Specialist Sports and Exercise Physiotherapist (as awarded by the Australian Physiotherapy Association in 2023) with a special interest in complex injury management, rehabilitation, and running related injuries. As a marathon runner working towards completing all 6 major marathons he is passionate about helping distance runners achieve their goals.
With 18 years of private practice experience and extensive involvement within elite sport Myles and his team provide expert treatment and management for all general musculoskeletal and sporting injuries. Having previously worked within the Australian Institute of Sport, Cirque Du Soleil, and the Australian Canoe/Kayaking team (including the Rio Olympic Games in 2016, where they won Bronze) he now practices in Brisbane while teaching the next generation of Sports Physiotherapists at Australian Catholic University.
