Return to Running Self Assessment

Welcome to our Return to Running survey! This self-assessment is designed to help you identify the most suitable program for your current stage of recovery. Follow the instructions below to determine if you should enter our Return to Running program or consider our Return to Sport or Return to Play programs.

Criteria:

  1. Meet the goal for at least 2 out of questions 1 - 3.
  2. Meet the goal for at least 6 out of questions 4 - 10.
  3. Answer YES to all questions 11 - 13.

If you meet the above criteria, it's time to explore our Return to Sport/Play Self-Assessment (link to Assessment here) to pinpoint the perfect program for you!

If not, don't worry – our Return to Running Program is the right program for you!

Important Note: BEFORE starting any program, ensure you are a minimum of 3 months post-surgery and have received clearance from your surgeon or physical therapist/physio. The only required YES answer to proceed with any of our programs is being 3 months post-surgery.

Also, meeting goals in this assessment is purely for educational purposes. This does not clear you to return to running, sport, or play formally without written consent from your healthcare provider.

Take the next step in your recovery journey by completing the appropriate self-assessment today!

Sign in to Google to save your progress. Learn more
Email *
Clear selection
Full Name *
*Note: A few of the milestones below are related to percent symmetry between your two limbs. This measure looks at how your surgical/injured leg compares to your non-surgical/non-injured leg.

Example: Your non-surgical limb performs 5 quad extensions at 100 pounds. Your surgical limb performs 5 quad extensions at 80 pounds. This means your limb symmetry is 80% as your surgical limb can perform 80% of what your non-surgical limb can perform. 
1. Single Leg Quad Extension Machine for 5 reps (goal: 70% symmetry) Video
2. Single Leg Hamstring Curl Machine for 5 reps (goal: 70% symmetry)
3. Single Leg Leg Press Machine for 5 reps (goal: 70% symmetry) (can be any type of leg press machine) Video
4. Single Leg Squats to 18 inch box height (goal: 15 each) Video *
5. Single Leg Gastrocnemius Raises (goal: 25 each) Video *
6. Single Leg Soleus Raises (goal: 25 each) Video *
7. Single Leg Pogo Hops in place for 20 seconds (goal 90% symmetry) Video *
8. Lateral Line Hops for 20 seconds (lines 40 centimeters apart) (goal 90% symmetry) Video *
9. Single Leg Bridges (goal: 20 each) Video *
10. Side Plank Hold (goal: 45 seconds each) Video *
11. Have you been exposed to any deceleration or plyometric training for at least one month? *
12. Are you at least 3 months post surgery? *
13. Have you already started running? *
Submit
Clear form
Never submit passwords through Google Forms.
This form was created inside of Ignite Phyzio & Sports Performance.

Does this form look suspicious? Report

Google Forms