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Ready to start running again? Beginning gradually is the key to prevent injury. Below is a guide designed to help you begin running again safely. 

Return to Running Program

First, start with a running test:

  • 2 minute warm up at 5 mph (12 min mile)


  • Then record distance when running at 6mph/hr (10 min mile) and pain level reaches 2 out of 10.
  • Based on this distance, you will be in one of the following phases of the graduated running program:
  • Phase 1: 0-1/4 mile
  • Phase 2: >1/4-1/2 mile
  • Phase 3: >1/2-3/4 mile
  • Phase 4: >3/4-1 mile
  • Phase 5: >1 mile or more

For example, if you begin to experience pain (2 out of 10)  at a little over 1/2 a mile, you would be in phase 2. This means you would begin running for 2 minutes (at 7.5mph), followed by walking for 2 minutes (at 3.5mph) and so on for a total of 16 minutes on a treadmill every other day.  

Graduated Running Program:

Running Phase




Speed Intensity





2=run 6 mph; 2=walk 3.5 mph





2=run 7.5 mph; 2=walk 3.5 mph


Over Ground



3=run at intensity 1-2;

2=walk at 3.5 mph


Over Ground



3=run at intensity 2-3; 2=walk at 3.5 mph


Over Ground



Intensity 1-2


Over Ground



Intensity 2-3


  • Intensity 1- Light jogging
  • Intensity 2-Jogging and talking
  • Intensity 3-Jogging and difficult talking


  • Program is performed 3 times a week, every other day.


  • May begin next phase when can complete current phase with pain level 4 out of 10 or less.


Adapted from:  Moen MH, Holtslag L, Bakker E et al. The Treatment of Medial Tibial Stress Syndrome in Athletes: A Randomized Clinical Trial. Sports Med, Arthrosc, Rehab, Ther and Tech 4;12:2012.

Do you have pain in your big toe joint? Do you have trouble bending your big toe? Maybe you are beginning to notice a bump on the top of the big toe joint? These are all symptoms of big toe joint osteoarthritis, also called Hallux Limitus or hallux rigidus. There are many conservative treatments including stiff soled shoes, orthotics, and steroid injections which can help relieve joint pain. Sometimes a joint clean up procedure, called a cheilectomy can be effective. Fusion of the big toe joint is a very reliable and durable procedure for severe hallux rigidus.

Below is an example of a patient with severe hallux rigidus who underwent a big toe joint fusion. The patient is doing well after surgery and able to walk without pain.

If your big toe joint is giving you trouble, please give us a call today!

Accidents happen. Maybe you missed the last step coming down stairs or fell playing basketball. Now you are looking at X-ray’s of a broken ankle at an urgent care facility. We know this is not the way you wanted to spend Sunday afternoon. Dr. Christensen, Dr. Smith, and Dr. Bowlby all have extensive experience in trauma surgery. We will be able to schedule both an appointment and surgery promptly so that you can start healing ASAP! Below is an example of a patient that sustained an ankle fracture while skate boarding. After surgery, the patient is doing very well and their bones have healed.


A fallen arch (also known as Adult Acquired Flatfoot or posterior tibial tendon dysfunction (PTTD)), is a progressive condition that involves weakening of a tendon and ligaments that support the inside arch.  You will begin to notice arch pain and collapse of the arch with an outward shift of the forefoot/heel and inward shift of the ankle.  Orthotics and physical therapy can be helpful in the early stages, but in later stages a custom brace or surgery is required.

Below is an example of a patient that had severe arch collapse and arthritis as a result of a weak posterior tibial tendon. After reconstructive surgery, the patient is greatly improved. To learn more about surgery, visit our website page (Adult Flatfoot Reconstruction).


March 16, 2019
Category: Foot Care

Yoga is a great for your mind, body and soul! We recommend yoga practice to a lot of our patients, especially those with tight calves, tendinitis, or plantar fasciitis.   Yoga helps improve balance and is good for rehab after an ankle sprain. Yoga is excellent for injury prevention too.  Whether you take a class or do a video at home, yoga can help you stretch and strengthen your body.


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