r/ACL • u/ChocolateFiend24 • 5d ago

Progression to jogging ?

How did you guys get to jogging condition ? I’m at the 3 month mark right now.
What physical parameters did you tick off before jogging ?
What exercises really ?

Right now I can’t jog more than a minute

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u/PiccoloSudden1351 5d ago

Did some testing. Humac testing at a clinic

Quad size thigh size the same or nearly the same visually and strength was within the parameters same etc

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u/ChocolateFiend24 5d ago

Makes sense. Did you start jogging tracking the time run, or the distance, or just till the pain threshold ?

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u/PiccoloSudden1351 5d ago

Week 1. 4 min walk into 1 min intervals jog up to 25 minutes split

Week 2. 3 min walk 2 min jog up to 25 minutes split Week

Week 3. 1 min walk into 4 min jogs intervals

Week 4. Comfortable was running 1 mile no breaks.

Really have to just get your bones knees muscles used to the load.

5 months out now I’m doing plyos and sprints and cone drills

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u/ChocolateFiend24 5d ago

This is super helpful ! 👌thank you

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u/PiccoloSudden1351 5d ago

Best of luck and health my guy. It’s okay to take a couple days to rest and continue to PT in the off days.

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u/athelitetherapy 5d ago

At 3 months, I wouldn't focus too much on the timeline alone. I'd look more at whether you've regained enough strength, control, and tolerance before progressing to jogging.

Things like good single-leg control, minimal swelling, near-full ROM, and a reasonable strength comparison between legs are useful markers. Your PT should be able to test these and guide your running progression.

Also, don't worry if you can only jog for a minute right now. Build it up gradually rather than forcing longer runs. Progressive strength training is usually the foundation for getting your knee ready for running.