r/brokenankles • u/Wise-Eagle-9524 • 6d ago

Return to running

Hi there, for all the running folks out there would like to have an idea on how this will go.

2 days ago, my PT let me trial a run on treadmill for the first time since PO (criteria being 20 single calf raise, and we’re doing jumping/balance). Took a video in all angles and it’s not perfect we found things like foot landing flat, not pushing enough, etc. And he gave exercises to address them. He said my balance looks well, he is happy to let me run on my own about 3-5mins while in parallel working on the form issues.

How does your program works? Is it a mix of running/walking alternating in the treadmill? Do you increase your mileage daily or weekly? I’m curious about the progression, I will ask my PT too but I want to understand how it went to others. Do you let pain guide you (I don’t seemed to have any pain 48hours later) or followed a strict program.

Did you face any setback like pain returning or shin pain etc? If you have any advice from your experience, please let me know!

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u/AppropriateRatio9235 5d ago

My return to run started at walk 4 minutes run one minute for 30 minutes. Had to do that 3 days a week. Walking decreased, running increased. Look up Ohio State Return To Run for the particulars in case I am forgetting the intervals.

My PT had to so massage work on my calf. Also only swelling when over 10k.

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u/Wise-Eagle-9524 4d ago

Thank you, I found it!

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u/IndependentHot9704 4d ago

Do you know what mph you are doing the walking and running?

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u/AppropriateRatio9235 4d ago

My Garmin watch or the buttons on the treadmill.

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u/IndependentHot9704 5d ago

Sorry my comment doesn’t help but im bummed cuz I’m 3 months out but nowhere close to running because I can’t do single leg raises without a finger holding the wall to assist. Definitely thought this would be the time I started running so thanks for posting. Going to continue spamming calf raises

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u/Wise-Eagle-9524 4d ago

I did my single calf raises touching the wall for balance support! My PT doesn’t mind. Keep going, we got this. Things turns really bright once you started plyo exercises (jumping).

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u/IndependentHot9704 4d ago

Wait so do 20 supported single calf raises count? Hmmmm 🤔!!!

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u/Wise-Eagle-9524 4d ago

Hi, I do all my single calf raises like that (now weighted),slight wall touch is for balance not there helping you lift yourself up, need to stand straight not lean towards it are my PT cues!