Return to Running after an ACL Injury

When Senior Physiotherapist Jenny Huang speaks about returning to running after an ACL injury, her eyes light up with excitement and caution. She’s an elite runner, so she knows both sides of the issue: the arduous path to recovery and the rewarding future ahead. “It’s a journey,” she says, leaning forward in her chair at HelloPhysio, Singapore’s premiere sports physiotherapy clinic. “But the right approach can lead to a stronger, more resilient athlete.”

Huang’s words bring hope for runners facing the long road of ACL recovery. The anterior cruciate ligament (ACL) plays a crucial role in knee stability, especially during running’s dynamic movements. When this ligament tears, it’s not just a physical setback – a psychological challenge that can shake a runner’s confidence.

Physiotherapists now have more tools than ever to get a runner back on track safely and surely. The key is a progressive rehabilitation program utilizing any of the following modalities: strength training, gait analysis, proprioceptive exercises, and a gradual return-to-run protocol, often utilizing advanced techniques like INDIBA® Activ therapy and anti-gravity treadmills. With these techniques behind you, you may find yourself where you never thought you would be: running after an ACL injury. 

Understanding the ACL Recovery Journey

If you’re currently navigating the choppy waters of ACL recovery with hopes of lacing up your running shoes again, you’re likely grappling with a mix of emotions. For some, the initial injury came with a distinctive and jarring, ‘pop.’ Following that, your leg was plagued by swelling and instability, and recovery may have seemed impossible. You may have already undergone reconstruction surgery, or you’re considering it. Either way, the path ahead might seem daunting.

It’s crucial to understand that ACL recovery is a marathon, not a sprint, as with Triathlete Charlie Lawson’s return to Ironman. The typical timeline for returning to running after an ACL injury can range from 3 to 9 months, depending on various factors, including the severity of the injury, whether surgery was required, and your healing process. It’s important to know that there’s no clear number for recovery; you can best support your body as it heals and not become impatient about your health.

During this time, you’ll work closely with your physiotherapist to progress through several phases of rehabilitation. Initially, the focus will be on reducing pain and swelling, restoring a full range of motion, and preventing muscle atrophy. 

Once your body starts to readjust, the emphasis shifts to rebuilding strength, improving proprioception (your body’s sense of position and movement), and gradually reintroducing running-specific movements. This progression will be determined with the expert help of your physiotherapist, who will support you physically and mentally through this journey.

As mentioned, one of the biggest challenges you’ll face is patience. The temptation to rush back into running can be strong, but doing so prematurely risks re-injury and could further set you back. Trust the process, and remember that each small milestone — from walking without a limp to your first light jog using the LightSpeed Lift anti-gravity treadmill — is a victory worth celebrating.

Tailored Treatments for Runners

Huang emphasizes that “rehabilitation goes beyond healing the ligament.” Through a multifaceted approach, you have to focus on retraining your movement patterns and rebuilding strength throughout the entire kinetic chain. A comprehensive program typically includes gait analysis, strength training, proprioceptive exercises, and sport-specific drills.

In addition to traditional physiotherapy techniques, physiotherapists offer innovative treatments to bolster recovery. INDIBA® Activ radiofrequency therapy accelerates healing by stimulating cellular activity, reducing pain, and improving circulation. Shockwave Therapy, while not used directly on the ACL, addresses secondary issues like patellar tendinopathy or muscle trigger points often accompanying ACL injuries.

The LightSpeed Lift system marks a significant advancement in ACL rehabilitation. The biggest problem about starting running again after an ACL injury was that there wasn’t a concrete way to make it progressive. This anti-gravity treadmill allows for early reintroduction of running movements by precisely controlling the runner’s body weight, allowing a clear scale to build your legs back up. Starting at as low as 20% body weight, it enables gait retraining in a controlled environment while gradually increasing load-bearing capacity.

These combined approaches facilitate a return to running, enhance overall athletic performance, and reduce the risk of future injuries. Huang notes that the journey offers an opportunity for runners to come back stronger and more resilient than before their injury. Through this recovery process, you can understand your running habits better, making you a stronger runner.

For many runners, the LightSpeed Lift also provides a psychological boost. “There’s something incredibly motivating about being able to run again, even if it’s at reduced body weight,” Huang notes. It helps runners see the light at the end of the tunnel.”

Running Life After ACL Recovery

Returning to running after an ACL injury is possible. It’s also a chance to become a better, more well-rounded athlete. Indeed, many runners find that the comprehensive nature of ACL rehabilitation, with its focus on total lower body strength, proprioception, and movement quality, leaves them stronger and more resilient than they were before their injury.

However, the journey doesn’t end when you complete your first 5k post-injury. Ongoing management, including regular strength training and listening to your body, is crucial for long-term success and injury prevention.

For those currently in the thick of ACL recovery, dreaming of the day they can hit the pavement or trail again, Huang’s parting words resonate deeply: “Trust the process, do the work, and be patient with yourself. The road back to running might be long, but with the right guidance and a positive attitude, you can return stronger than ever.”

Running after an ACL injury is more than just physical recovery – it’s a testament to the human spirit’s resilience and the body’s remarkable capacity to heal. With the support of expert physiotherapy and cutting-edge treatments, that finish line is not just a possibility — it’s a certainty. 

If you’re a runner and have recently undergone an ACL reconstruction surgery or injury, schedule a consultation with one of our senior sports physiotherapists today.