The first six weeks at home after a knee replacement
What home physiotherapy looks like week by week after knee surgery, and how families can help.
Returning to running after an injury
Walk first, then run-walk, and let pain guide the pace. Our stepwise approach.
Most running injuries come back because people return too fast, not because the injury was serious. This is the stepwise approach our sports physios use, adjusted to each runner after an assessment.
Before running, you should be able to walk briskly for 30 minutes, hop on the injured leg ten times and do a single-leg squat without pain. If you cannot, the next step is strength work, not running.
Start with run-walk intervals: one minute of easy running, two minutes of walking, repeated six times. Run on flat ground, every other day. Ahmedabad summers are hard on runners, so go early in the morning and carry water.
If the area feels the same or better the next morning, build gradually: more running, less walking, over two to four weeks, until you can run 20 minutes continuously.
Use a simple pain rule. Mild discomfort, three out of ten or less, that settles by the next morning is usually acceptable. Pain that rises during a run, makes you limp or is worse the next day means step back one stage.
Keep doing your strength exercises twice a week. They are what keep you running once you are back.
