Return to Running After Injury: The Complete Recovery Plan for Runners in Kelowna

Looking to return to running after injury?

This guide from Leading Edge Physiotherapy in Kelowna covers prerequisites, walk/run progression, pain rules, AlterG use, and recovery tips for a safe return to running.

For some runners, especially those recovering from stress fractures, tendon other injuries, the AlterG Anti-Gravity Treadmill can be used as an intermediate step. It allows you to begin running at reduced body weight before progressing to full impact running on the ground.

Why Returning to Running Needs a Plan

Every runner dreads injury. Whether it’s Achilles tendon pain, knee pain, or a stress fracture, the hardest part isn’t always rehab — it’s knowing when and how to start running again.Jumping back into training too quickly is one of the leading causes of re-injury. A structured return to running program gives you a clear roadmap, gradually reintroducing impact and building confidence step by step.

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Prerequisites: Before You Return to Running

Before beginning a safe return to running plan, runners should be able to:

Walk 30 minutes briskly with no more than 2/10 pain.

Perform daily activities (stairs, sitting, standing) without pain flare-ups

Complete 20 single-leg calf raises per leg with both knee straight and extended

Show minimal or no swelling in the affected area-

For bone-related injuries like a tibial stress fracture, confirm healing and ensure adequate nutrition.

Invest in new shoes (see below)

Perfom the single leg hop test below

Single-Leg Hop Test Before Returning to Running

An important prerequisite before starting any return-to-run program is the ability to hop comfortably on one leg. Running is essentially a series of single-leg hops, so your body must be able to tolerate this load before transitioning back to jogging.

Guidelines for the hop test:- Perform 20–30 hops on each leg without sharp pain or discomfort- Land softly and maintain balance- No visible compensation (limping, hip drop, or excessive trunk lean)- No increase in swelling or soreness >20 minutes the next morning.

If you are unable to perform this test comfortably, continue with cross-training, strength exercises, and physiotherapy until your calf, ankle, and hip strength improve. Incorporating this step reduces the risk of setbacks during your return to running.

Many runners in the Kelowna and Okanagan Valley work with our physiotherapists to assess these milestones before starting a structured program.

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Stage-by-Stage Walk Run Progression

The gold standard for return to running after injury is starting with walk/run intervals. Each workout is 30 minutes long, performed every other day to allow recovery. Begin on flat, even surfaces like a treadmill, track, or paved path. In some cases, using the AlterG treadmill during these stages can make progression smoother, since it lets you gradually increase load while maintaining proper running form.

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Walk/Run Progression Plan:

Tight vs. Pain: What’s Okay and What’s Not

Many athletes ask, “Is it okay to run if it hurts a little?” The answer depends on whether it’s normal tightness or injury-related pain.

Tightness Rules:

If tightness occurs while running → stop, gently stretch the tight area for 30 seconds, Resume running- If it returns → gently stretch the tight area again

If it changes your stride or registers as pain that is more than 3/10 → stop, walk remainder, repeat the same run / walk stage next time until symptoms don't worsen.

Pain that is okay:

Mild muscle soreness

Morning stiffness / stiffness with running  that improves after 10 minutes

Generalized ache gone within 24 hours

Pain that is not okay:

An increase in sharp or more localized pain

Pain that worsens after 10 minutes of running

Swelling after a run

Pain that disrupts sleep or changes stride

👉 Related: [Sports Injury Rehab in Kelowna & the Okanagan](YOUR-LINK-HERE)

Progressing Beyond 30 Minutes

Once you can jog 30 minutes pain-free, you’re ready for the next phase of your return to running program:

Continue running every other day for 6–8 weeks before adding back-to-back days

Add 5 minutes per run (30 → 35 → 40 min)

Increase mileage by no more than 10% per week-

As frequency increases, reduce per-run time (e.g., 3 × 45 min → 5 × 30 min)

Focus on running cadence (~180 steps/min) and running technique before increasing pace

The AlterG treadmill can continue to play a role at this stage, particularly for athletes who want to increase volume while controlling impact forces. For example, alternating between AlterG sessions and ground running can help you safely build mileage.

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Tips for a Successful Return to Running

- Strength train (glutes, calves, quads, core) 2–3x per week- Cross-train (bike, swim, elliptical) on non-running days- Prioritize recovery (sleep, nutrition, hydration)- Expect setbacks — step back a stage if pain flares up

👉 Book your consult: Leading Edge Physiotherapy Landmark Kelowna

Frequently Asked Questions About Returning to Running

How long does it take to return to running after injury?

Minor injuries may allow a return in 2–6 weeks, while bone stress injuries (like tibial stress fractures) often require 8–12 weeks. Everyone heals differently, so follow a safe return to running plan and consult your physiotherapist in Kelowna before progressing.

How do I start running again after a stress fracture?

Confirm healing with your doctor, meet prerequisites, then begin a walk run progression plan. Work with a Kelowna physiotherapist to ensure safe mileage increases and proper nutrition.

What is a safe return to running plan?

A safe plan includes walk/run intervals every other day, pain monitoring rules, progression from 1-minute jogs to 30 minutes continuous, and gradual mileage increases (≤10% per week).

Should I run if it hurts a little?

If stiffness or soreness improves within 10 minutes, it’s generally okay. If pain worsens, causes swelling, disrupts sleep, or alters your stride, stop immediately and step back a stage.

Where can I get help returning to running in Kelowna?

At Leading Edge Physiotherapy Kelowna, our team helps runners safely return with personalized return to run programs, shockwave therapy, manual therapy, and strength plans.

Final Thoughts

A return to running after injury requires patience and structure. By following this program, listening to your body, and getting guidance from a qualified physiotherapist in Kelowna, you’ll safely transition from walk/run intervals to consistent running again.

Choosing the Right Running Shoes for Your Return

Selecting the right footwear is an important part of a safe return to running after injury. Worn-out or poorly fitted shoes can increase stress on your joints and muscles, raising the risk of reinjury. Here are some key tips when buying new running shoes:

Replace shoes every 500–800 km, or sooner if you notice worn soles or reduced cushioning.

Visit a specialty running store in Kelowna for a professional fitting.

Choose shoes that match your running style and gait

Prioritize comfort rather than brand — a shoe should feel good immediately, not after a 'break-in' period.

Rotate between two pairs of shoes to reduce repetitive stress on the same tissues.

Avoid drastic changes (e.g., shifting from high-cushion trainers to minimalist shoes) during early return stages.

👉 Many runners find that updating their shoes during recovery provides both physical support and a mental boost as they transition back to consistent training.

Using the AlterG Anti-Gravity Treadmill

The AlterG Anti-Gravity Treadmill can be a valuable tool for athletes returning to running after injury. This treadmill uses differential air pressure technology to reduce the percentage of body weight you carry while running, allowing you to reintroduce running mechanics without the full impact on healing tissues.

Benefits of using the AlterG for return-to-run programs include:- Adjustable body weight support (20%–100%), allowing gradual progression- Ability to maintain proper running form while reducing joint and tendon stress- Earlier reintroduction of running for those recovering from stress fractures, Achilles tendon injuries, or knee injuries- Controlled environment to monitor pain, gait, and cadence- Builds confidence by letting athletes experience running with less discomfort

We are the only physiotherapy clinic in the Okanagan that offers access to the AlterG treadmill. It can serve as a bridge between walking, walk/run intervals, and full body weight running outdoors.

Featured Recovery Option: AlterG Anti-Gravity Treadmill at Leading Edge Physiotherapy

At Leading Edge Physiotherapy Kelowna, we are proud to offer the AlterG Anti-Gravity Treadmill as part of our injury recovery and return-to-run programs. This cutting-edge technology allows runners to begin reintroducing running earlier, in a safer and more controlled way, by reducing body weight impact and easing stress on healing tissues.

Whether you’re recovering from an Achilles tendon injury, knee pain, or a tibial stress fracture, the AlterG treadmill can help you progress with confidence. Our physiotherapists tailor the percentage of body weight support to your individual needs, so you can maintain running mechanics while gradually rebuilding tolerance.

👉 Ready to experience the AlterG? Book your session today at Leading Edge Physiotherapy Landmark in Kelowna and take the next step toward a safe and confident return to running.