Returning to Running After Injury: A Step-by-Step Guide for a Safe Comeback
Rehabilitating an injury and getting back to running isn’t always straightforward. It’s rarely a straight line—and it isn’t one-size-fits-all. For many athletes, there's pressure to return quickly, but doing too much too soon can lead to setbacks, frustration, or even re-injury.
At our clinic, we take a structured, science-based approach to make sure your return to running is smooth, safe, and sets you up for long-term success.
One of the most helpful frameworks we can implement is the Control-Chaos Continuum (CCC)—a progressive, five-phase model developed by Taberner et al. (2019). It helps guide your journey from basic rehab movements all the way to full game readiness.
Phase 1: High Control – Starting Slow and Steady
This first phase focuses on getting you back into running gently. Think of it as re-learning the basics.
Low-speed, straight-line running (less than 60% of your max effort)
No sport-specific drills or unpredictable movements
Aim: build confidence, ease your body back into motion, and avoid flare-ups
Phase 2: Moderate Control – Adding Movement Variety
As you start to feel more comfortable, we begin introducing more complex movements.
Change of direction (COD) drills, with and without the ball
Carefully monitored high-speed running
Goal: begin mimicking some of the movement demands of sport while keeping things controlled
Phase 3: Control to Chaos – Bridging the Gap
Here, we start to blend control with real-game dynamics.
Decision-making drills, passing, and reactive movements
Designed to mimic actual play scenarios without full intensity
You’ll begin moving faster and reacting to cues—just like in a real match
Phase 4: Moderate Chaos – Game-Ready Training
Now we’re getting serious. Training intensity ramps up to prepare for match conditions.
High-speed runs, unpredictable drills, and fast decision-making
Game-like patterns such as pass-and-move, positioning exercises
Aim: re-create the physical and mental demands of sport, without the full contact of competition
Phase 5: High Chaos – Back to Full Play
The final phase preps you for everything you might face during a match.
Sport-specific, position-specific drills
High-speed changes of direction, tackling, shooting, crossing, etc.
Objective: match-level conditioning, skill execution, and decision-making under pressure
By the end of this phase, you're ready to return to full competition—confident, fit, and fully prepared.
While the CCC provides us with a framework, there are other critical factors we always assess:
1. Strength & Capacity
Before you take on sport-level movements, we ensure your body—especially the injured area—can handle the load.
We look for at least 80% symmetry between your injured and uninjured limbs.
Tests may include single-leg squats, Nordic hamstring curls, and more.
2. Movement Retraining
It’s not just about running in a straight line. You need to move, absorb, and generate force dynamically.
We use plyometrics, hop tests, and running drills (like A skips and butt kicks) to rebuild proper movement patterns.
3. Injury-Specific Testing
Every injury is different. Your rehab and return-to-run plan should reflect that.
For example, recovering from a hamstring injury? We’ll test strength in both seated and prone positions to make sure it’s fully healed and functioning in different ranges.
4. Mental & Clinical Readiness
Physical recovery is only part of the story. Confidence plays a huge role in safe return to sport.
We use tools like the Global Rating of Change Scale, aiming for a confidence level of 80% or higher before progressing.
Returning to running after injury is a complex process—but with the right plan and support, it’s completely achievable. Whether you're an elite athlete or just enjoy running to stay active, our team is here to guide you every step of the way.
If you're currently working through an injury or wondering when it's safe to start running again, get in touch. Let’s create a plan tailored to your goals, sport, and injury history—so you can return stronger, safer, and more confident than ever.