Running After An Injury - Panorama Orthopedics & Spine Center
Feel Better. Do More.
Please upgrade your browser to view our full website.
Panorama Orthopedics & Spine Center has been a trusted provider of orthopedic care in metro Denver for more than 70 years. With more than 30 orthopedic surgeons, we are one of the largest and most specialized orthopedic groups in the United States and are known as a leader in orthopedic care. We offer highly trained surgeons and
specialists in sports medicine, spine, joint replacement, orthopedic trauma, foot and ankle, hand and wrist and non-operative pain management. We are committed to excellence in everything we do. That’s why patients of all ages — from children to seniors — trust Panorama Orthopedics to help them get them back to doing the things they love.
Have Questions? Contact Our Office Today! (303) 233-1223


Golden Office

660 Golden Ridge Rd., Suite 250

Golden, CO 80401

Phone: (303) 233-1223

Westminster Office

8510 N Bryant St. #120

Westminster, CO 80031

Phone: (303) 233-1223

Highlands Ranch Office

1060 Plaza Drive

Highlands Ranch, CO 80129​

Phone: (303) 233-1223

Westminster St Anthony North Office

500 West 144th Avenue, Suite 120

Westminster, CO 80023

Phone: (303) 233-1223

DTC Office

5570 DTC Parkway #200

Greenwood Village, CO 80111

Phone: (303) 233-1223

Centennial Office

14000 E Arapahoe Road, #290

Centennial, CO 80112

Phone: (303) 233-1223


Orthopedic treatment for running Injury

Running After An Injury

Posted on September 10, 2020

For many people, getting back to running after an injury is challenging. Running, however, offers several benefits  – a stronger heart, stronger bones, weight loss, and a reduction in stress levels, just to name a few. Often times people are unsure where to start and how to progress, so they have a lot of questions on how to do it safely.  If you suffered an injury, gone through the recovery process and getting back to running is your goal, a physical therapist can help guide you and get your body ready.  Therapists use a progressive program to help guide patients through the transition from getting started to distance running.  The levels below will step you through the program and are specific to running on a track, but can be adapted for running in any environment. It is suggested that you progress no more than one level per week and it is important and recommended that you rest two days in between runs.

  • Level 1 – Jog on straights, walk the curves for up two miles total
  • Level 2 – Jog on straights, jog one curve every other lap, two miles total
  • Level 3 – Jog on straights, jog one curve every lap, two miles total
  • Level 4 – Jog one and ¾ lap, walk curve, two miles total
  • Level 5 – Jog all laps, two miles total
  • Level 6 – Increase distance to 2 ½ miles
  • Level 7 – Increase distance to three miles
  • Level 8 – Increase speed on straights, jog curves, three miles total

Watch out for soreness and know what to do!

Soreness is your body telling you that may have overdone it or you are not quite ready to progress to the next level. If you experience soreness, stiffness or pain listen to your body and follow the guidelines below to progress to the next level:

  1. If you have soreness during warm up – take two days off and stay at your current level
  2. If you have soreness during a warm up, but it resolves – continue the run, stay on your current level
  3. If you have soreness that develops during a run – return to same level where your warm up is completed without any soreness
  4. If you experience pain or soreness in a joint (not muscle soreness) the day after running – return to same level where you were able to warm up without any soreness
  5. No soreness – go for it! Follow the program and instructions above

Whether it is trail running or preparing for a marathon, if you love running and want to get back to it, have a conversation with your physical therapist. They are there to help and can make sure that you get back appropriately and safely.