You’ve been working hard through your injury rehab and finally feel ready to lace up your running shoes again. Maybe you’ve heard that once you can hop without pain, you’re good to go. While this milestone is encouraging, it’s just the starting line—not the finish line—of your return to running journey.

At GRIT, we understand that running is often more than just exercise; it’s a passion and an integral part of your identity. That’s why we take a comprehensive approach to getting you back on track safely and confidently.

Why the Hop Test Isn’t Enough

The hop test has its place in rehab—it’s a useful checkpoint that shows your leg can handle single-limb loading and absorb impact. If you can hop without pain, it indicates that your injured tissue has likely healed enough to handle some degree of force. This is genuinely good news and represents real progress in your recovery.

However, here’s where things get more complex: running is fundamentally different from hopping. When you run, you’re performing thousands of single-leg movements, one after the other, often for 30, 60, or even 90+ minutes. Each foot strike creates forces that travel through your entire kinetic chain, from your foot up through your ankle, calf, knee, hip, and into your core and back.

Simply put, the ability to hop 10-20 times doesn’t accurately reflect the demands you’ll place on your body during a typical run. It’s like saying that because you can lift a 10kg weight once, you’re ready to carry it for several kilometres—the demands are entirely different.

The Real Demands of Running

Running places unique challenges on your body that a hop test cannot replicate:

Volume and Repetition: A typical 5km run involves approximately 3,000-4,000 foot strikes. Your injured leg must absorb impact hundreds of times more than any hop test demands.

Speed and Surface Variables: Running pace dramatically affects impact forces, and different surfaces create varying demands on your body. The hop test occurs at one controlled speed on a predictable clinic floor.

Individual Factors: Your running history, fitness level, footwear, and running mechanics all influence injury risk. Someone returning to 50km weeks has vastly different considerations than a beginner runner.

Fatigue Effects: As you tire during a run, movement patterns change and compensatory patterns emerge. The hop test doesn’t account for how your body performs when fatigued—often when re-injury occurs.

A Comprehensive Return-to-Running Approach

At GRIT, we use a structured, progressive approach that includes:

Strength and Movement Assessment: We ensure you have adequate strength for sustained activity and examine your running mechanics for any compensatory patterns.

Graduated Loading Program: We design a progressive plan starting with walk-run intervals, building to continuous running, and eventually returning to your previous volume and intensity.

Load Monitoring: We teach you to listen to your body and recognize the difference between normal exercise discomfort and potential warning signs.

Addressing Root Causes: We identify and address factors that contributed to your original injury, whether strength imbalances, movement patterns, or training errors.

Your Running Journey Forward

Returning to running after injury isn’t just about passing a test—it’s about building confidence in your body’s ability to handle the demands you want to place on it. While the hop test is a positive milestone, it’s just one checkpoint in a comprehensive journey back to the sport you love.

At GRIT, we understand that every runner’s journey is unique. We’re here to guide you through a thoughtful, evidence-based return to running that respects both your goals and your body’s healing process. With the right approach, many runners return not just to their previous level, but stronger and smarter than before their injury.

If you’re working through an injury and wondering about your return to running, we’re here to help create a plan that gets you back on track safely and confidently.