Getting ready to run after knee surgery.

As a runner, you never want to go through knee surgery.

But it could still happen.

Just know that a knee surgery shouldn't eliminate your ability to get back to running. Most should allow you to recover to get back to running in as little as 4 months.

(When in doubt if you're allowed to return to running after your surgery, ask your surgeon.)

So after knee surgery, if you're still not yet cleared to run, there are still ways to train to prepare getting back to running.

Your running conditioning is likely gone. This means that your body's ability to perform running gait over a long period of time has weakened.

In other words, your legs are not yet ready to safely take the weight bearing running demands from you.

So while you're waiting to get cleared to run here are alternative activities you can do to address your cardiovascular endurance:

Brisk walking
Believe or not, but brisk walking would be adequate to build back your cardiovascular endurance.

You could start at a 20 minute walk and progressive work towards longer walks from there.

Stationary bicycle
You likely have used a stationary bike from your formal knee rehab.

You can use the stationary bike, recumbent or upright, to build your cardiovascular endurance.

Start at 30 minutes, and progressive work for longer rides.

Jogging in place in the pool
The pool allows you to decrease the amount of weight bearing through your legs.

Start with the pool depth at your chest level.

Next start jogging in place.

This may be a bit boring to do for a long period of time. Consider doing this in intervals, 4x5min jog in place, 1min rest.

Elliptical
The elliptical is another light weight bearing exercise you can do to build your endurance.

I would say this is a step above the bicycle, weight bearing wise through your knee.

Again, start for 30 minutes, then progressive get longer in duration each week.

Swimming
If you happen to be a swimmer, then swimming is another great alternative to work on your cardiovascular endurance.

Take smooth and easy stroke motions. You can pick either a set distance (or pool laps) or time.

I'm not a swimmer so I can't really help here with more details 🤣

So these are the options to get your cardiovascular endurance back when you can't put the running impact through your legs yet.

That's all of this issue. See you next week!