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  • 2012 Return To Running Basic

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    Laureano Vilalta
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    RETURN TO RUNNIG BASIC

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    2012 Return to Running Basic

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    RETURN TO RUNNIG BASIC

    Copyright:

    © All Rights Reserved
    Download as PDF or read online from Scribd
    Flag for inappropriate content
    16 views4 pages

    2012 Return To Running Basic

    Uploaded by

    Laureano Vilalta
    RETURN TO RUNNIG BASIC

    Copyright:

    © All Rights Reserved
    Download as PDF or read online from Scribd
    Flag for inappropriate content
    of 4
    OSU Sports Medicine or | Wexner Medical Center Basic Return to Running Program for Endurance Athlete + For athletes returning from post-surgical injuries and recreational runners who run less than 20 miles a week ‘+ This program is design for end stage rehabilitation return to running, The clinician should use personal clinical judgment regarding when itis safe to begin plyometrics, Phase |: Plyometrics Goals for this Phase: ‘+ Tolerate single leg impact activities + Demonstrate equal quality and power bilaterally Criteria to Bogi ‘+ No pain with walking and minimal to no swelling ‘+ Functional range of motion ‘+ Atleast 70% strength compared to the affected limb (post-surgical injuries) Suggested Exercise ‘+ Double leg progressed to single leg jumps/hops. ‘© Muttidirectional hops ple Functional Hop Progression ‘Double Leg Z ‘Single Leg Hop in Place: - Forward Hop Forward Hop “Triple Hop ‘Backward Hop Backward Hop, Triple Hop Side-to-Side Hop Side-o-Side ‘Cross-over | Cross-over Dot Bris [Scissor Hors Lateral Bounds] Dot Oris "180° Hops = Criteria to Advance to Next Stage ‘+ Athlete is able to tolerate 200-250 foot contacts (number of foot contacts for 1/8 a mile of running) + No symptoms and proper form. Stress quality of the movement, emphasizing toe-heel landing, triple flexion (hip and knee fiexion, ankle dorsiflexion), triple extension (hip and knee extension, plantar flexion) and soft landing www.sportsmedicine.osu.edu |e tet ce ‘+ Progress back into continuous running without aggravation of symptoms. Run ‘Walk T minute TS minutes: Zminutes 14 minutes ‘Sminutes 7-3 minutes minutes 7.2 mies minutes T minute ‘+ Athiete must take at least one rest day between each workout, non-mpact cross training is acceptable during off days. ‘Take at least one complete rest day each week If athlete develops pain, return of other symptoms or cannot complete the hase they remain at that phase until they are able to complete it without symptoms ‘+ Complete only one phase per day ‘Criteria to Advance to Next Stage ‘+ Able to compete al phases without pain or symptoms Phase Ill: Running Progression Goals of this Phase Increase daily and weekly mileage gradually ‘© Return to normal running routine within five weeks * No retum of pain or symptoms ‘© Athlete can cross train or rest on off days, but must take at least one rest day each week Day1 Day3 |Day4 DayS Day6 | Day7 www.sportsmedicine.osu.edu Wexner Medical Center References ‘Stracciolini A, Meehan WP, d'Hemecourt PA. Sports rehabilitation of the injured athiete. Clin Ped Emerg Mod. 2007:8:43-53, Cole S. Transitioning the athlete back to running. 2011 Received by e-mail July 38,2011 Fields KB, Sykes JC, Walker KM, Jackson JC. Prevention of running injuries. Cument Sports Medicine Reports. 2010;9(3):176-182. Fredericson M, Cookingham CL, Chaudhar AM, et al. Hip abductor weakness in

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