When can you run post ACL Surgery
Ah, the million-dollar question!
You’ve been working hard on your ACL recovery, and now you’re wondering when you can get back to running. It’s a big milestone, but it’s not as simple as just hitting a certain month mark. I’ve even created an ACL Pre-Run Checklist to help guide you through the process: ACL Pre-Run Checklist.
So, When Can You Run After ACL Surgery?
If your therapist is telling you that you can run at a specific month mark post-surgery—let’s say “at 6 months, you’re good to go”—they may be following outdated practices. Let me explain why.
Why Running Too Soon is Risky
Running post-ACL surgery places 4-5x your body weight (BW) through the ACL graft. This immense force puts a lot of stress on your healing ACL, so we have to ensure you’re strong enough before you hit the pavement. Running too soon can lead to re-injury or setbacks. That’s why strength testing is crucial.
When is the Right Time to Run?
Most people are generally strong enough to run between the 6-9 month mark ( they pass the testing ), but some may need more time. The latest studies emphasise that we don’t just go by the calendar—there are specific strength-based tests you need to pass before running.
These tests, which assess your strength, knee stability, and function, are tough but necessary. They’re there to protect your new ACL and ensure it’s ready for the stresses of running.
Key Criteria to Pass Before Running:
- Strength-based testing: Ensuring your quads, hamstrings, and glutes are strong enough.
- No swelling: If you have swelling, it’s a sign you’re pushing too hard.
- Full Range of Motion (ROM): You need to regain full movement in your knee to run safely.
Once you pass these criteria, you can start running. But remember, running should never be a guess—it’s about strength and readiness, not the number of months post-surgery.
I’ve broken down all the steps to ensure you’re ready in my Complete ACL Recovery Guide. It includes the key strength exercises and the testing steps to build the strongest legs of your life so you can return to running safely and confidently.
Feel free to click here to grab your guide: Complete ACL Recovery Guide.