Skip to content. | Skip to navigation

Personal tools
Log in
You are here: Home News Resuming Running After Injury

Resuming Running After Injury

William O. Roberts, MD, Runner's World

How to ease back into training after an Achilles tear.

Sarah asks: Last year while training, I tore my Achilles tendon but didn't know it for months. It wasn’t until I felt a sharp, shooting pain in the back of my foot that I went to the doctor. After six weeks in a boot and months of physical therapy, I'm ready to start running again. But I'm nervous about training. I don't want to permanently damage the Achilles. How do I put this fear behind me?

Achilles tendon tears are relatively common, both partial and complete, especially in men around age 40. These injuries also occur in women, as you know. I do not have all the details of your injury, your running history, or your health, so my advice will be on the general side. I am going to assume your physical therapist has the joints in your feet, ankles, knees, and pelvis moving well with no restricted movements. I am also going to assume that you have maintained your core strength, which you will need to return to running. (If not, I recommend this core strengthening program from Mike Fredericson M.D. of Stanford University.)

If your physician has released you for running, clearly you cannot pick up where you left off when you sustained the injury. For your peace of mind, it may be best to start like a brand-new beginner runner with a walk-run program. Pick an exercise duration that you feel you can complete comfortably with good walking form and no limp. For example, 10 or 20 minutes of continuous walking while maintaining a good gait and minimal pain in your Achilles tendon. Use an out-and-back course from your home.

If that is successful, add a minute or two each day and build up to 30 to 40 minutes of walking. Then begin to walk a block or two and run a block, repeat this for your workout.

If you have no pain, you can advance the next day with more time or more of the time spent running and less walking. If you have pain, take a day off and do not advance the amount of running or the total time the next time out. Remember that it does take 48 hours to recover from a workout, so do not be afraid to take rest days as you progress.

If you have problems with this gradual return, you should check in with your physician or physical therapist.

2017 Members

Miguel Arellano
Tom & Joleen Arnhold
Mike Baker
Stacie Baquero
John & Lila Bartel
Zach & Brianna Beach
George Bernheimer
Bre Berroth
Lana & Bob Best
Lynette Biehler
Holly Blick
Ben Bradshaw
Kevin Brown
Anthony Bryan
Nick Buek
David Burgoon
Suzanne Burris
Michelle Carson
Dale Channel
Rudy Chavez
Debra Christian
Scott & Rebecca Cole
Andrew Connery
Chris Cozadd
Cassie Criger
Kathleen Deeter
Lizette De La Pena-Goldsmith
Rick Deibert
Heiko Detlefsen
Joshua Devlin
Mary Anne & Jared Durall
Jim & Ethel Edwards
Patrick Eldringhoff
Joseph Eldringhoff
Mark Elliott
Michael Erwin
Neal & Karen Farron
Heather Fay
Dana Ferrell
Jack Galan
Mimi Gardner
Shaun Gardner
Larry & Elaine Gill
Angie Gleason
Artie Gonzales
James & Linda Griffin
Cheryl Haefele
Ryan Haefke
Roger Hambold
Micah and Meagan Hawkinson
Kristen Hearrell
Marcia Henderson
Kiley Hickock
Laura Hoerman
Karla Huffman
Sarah Hunter
Jeff Huss
Patty Hylton
Doug & Dorthy IIiff
Steve Ingersoll
Matthew Ishkanian
Michael Jamison
Kenneth & Barbara Jessop
Jamie Kim
Ashley Koch
Kevin Kulm
Clay Lang
Dennis Lawlor
Matthew Ledell
Myron & Tandy Leinwetter
Jan W Leuenberger
Jason, Glenn & Glenn Lewis
Phillip Livingston and Eun Jin Kim
Cassie Madden
Jamie Mauer
Steve McGaughey
Candi Meerpohl
Abby Moore
Justin and Vanessa Moss
Tracie Neill
Dave Newbery
LeTiffany Obozele
Tim & Meredith Owen
Nancy Perih
Carley Pert
Tamara Peterson (Miller)
Claire Phillips
Gary Pratt
Tony Rake
Jory Reedy
Brad & Marla Rhoden
Bethany Richardson
Lesa and Rick Roberts/Beattie
Angela Roberson
Michael Robins
Ashley Robinson
Donna Romans
Brent, Luke, Isaiah, Rebekah, Gabe Roper
Sean Rutter
Jacob & Sheena Schmidtlein
Tim Schmitz
Peg Schultz
Tanya & Dave Scott
Debbie Simecka
Eric & Vicki Smith
Monica Smith
Rashawn Smith
Robert, Nici, Angelica Soria
Doug & Kathy Stacken
Lon Stanton
Charles & Christine Steinkuehler
Scott Steward
Liatris Studer
Steve Stumbaugh
Thad Sullivan
Michelle Terry
Kristen Thiessen
Barb, Leigha, Ron Thomas
Josh, Jacquelyn Thompson
Ken/Jan Tillery/Escola
Kelly Tosh
Kermit Trout
Scott Umsheide
Roger Underwood
Sarah Vincent
Vicki Vossler & Lynette Steuve
James Wabaunsee
Bill, Brenda, Emily, Billy, Abby, and Sophie Wagemaker
Joe Wagenblast
Paul, Tracy & Marissa Wagner
Vicky Walters
Deanna Warner
Israel Wasserstein
Joshua and Skyler Watson
Les Watson
Monte Weathers
Jane Weiler
Frank Weinhold
Norma Weiser
Bob & Sharon Wenger
Becky Wessel
Kathi/Sue West/Hamlin
Jackie Williams
Tim Willingham
Sara Wood

« April 2017 »
April
SuMoTuWeThFrSa
1
2345678
9101112131415
16171819202122
23242526272829
30
Upcoming Events
Christ the King Spring Fling 5K and 1 Mile Spirit Sprint Apr 29, 2017 08:00 AM - 12:00 PM — Christ the King Catholic Church, Topeka
YWCA Girls on the Run 5K May 13, 2017 09:00 AM - 12:00 PM — YWCA Topeka
Kranston's Super Hero 5K Run/Walk May 27, 2017 09:00 AM - 12:00 PM — Lake Shawnee, Topeka, KS
Sunflower State Games Cauldron Run 5K and 10K Jul 15, 2017 07:00 AM - 10:00 AM — Lake Shawnee, Topeka, KS
Sunflower State Games Cross Country 5K Jul 22, 2017 08:00 AM - 12:00 PM — IIiff Commons, Topeka
Upcoming events…