This structured 3-phase program is designed for individuals recovering from lower extremity injuries (knee, ankle, or hip) who have been cleared by a medical professional or discharged from physical therapy, but received little to no guidance on safely returning to running. It’s especially useful for those whose insurance ended coverage prematurely.

This Program is also great for a person looking to start running and does not know where to begin.

Phases of the Program:

STABILITY & MUSCULAR ENDURANCE PHASE – Focuses on rebuilding strength, balance, and neuromuscular control to prepare the body for higher impact activity.

PLYOMETRIC PHASE– Introduces controlled, progressive impact through jump training to improve tissue tolerance and dynamic stability.

WALK/JOG PHASE – Gradually reintroduces running with a walk/jog progression to build running volume safely.

This plan has been my go-to framework in my clinical practice for athletes transitioning back to sport. Upon completion, I offer additional programs such as training for a first 5K and continued running development.

If you have a specific injury or a specific goal please reach out to me so I can guide you to the plan the best fits your needs or create a custom plan to fit your goals.

Must Be able to walk 30 minutes pain free at a reasonable pace without limping. No swelling, No Pain at night and 3/10Pain scale at most during daily activities. ex. Work/School.

Here’s what you’ll need to make the most out of this plan.
-Access to a stationary bike/elliptical/ Or pool
-A good pair of running shoes
-Resistance bands
- A sturdy chair/Plyo box/Bench
-Dumbbells'

Optional: A yoga mat for added comfort during floor exercises or stretching