Get up and run
To make running even better, it’s rather straightforward, there are no rules, and you can do it pretty much anywhere, any day. All you got to do is get up and run. The thing is, to run, you need legs. And if you’re reading this you might just have one or two made of metal and plastic. Don’t despair. There’s always a way and we’re going to guide you on how to start running as an amputee.
Learn to walk before you can run
If you’ve been an amputee for not so long it’s important that your residual limb is fully healed and you’re not only comfortable with walking on your walking prosthesis, you’re able to walk with proper form. To do this you need to learn to gain trust in your prosthetic limb. A formal training program with a physical therapist is important here. You know the old saying: “Learn to walk before you can run.” That holds true here, literally.
Make sure you have a stable fit on your socket. Drastic volume fluctuations in the residual limp are typical initially after amputation and tend to stabilize over time. Suboptimal socket fit may result in skin injuries or even cause the prosthetic to slip off.
Get your hands on a running blade
Another thing you will need is a running prosthetic leg or two, depending on whether you are a single or double amputee. In the same way that you don’t need running shoes to run, you don’t need a running prosthetic leg to run, but it sure helps. While you can do a slow run on a walking foot, it is heavy and might put too much tension on your residual limb as well as the rest of your body, which can lead to injuries and so, we advise you to get your hands on a running blade. If you don’t have one yet, you can buy yours right here.
Start running
Running on a running blade differs depending on which “set up” you have. Are you a single or double amputee? above or below-knee? If above knee, are you using a straight pylon or a knee joint? Depending on what you have, your running will change. However, the initial steps are somewhat similar for all. Remember running should not be painful so if you experience pain you should stop, evaluate what might be causing it, and contact a specialist.
Running with a below-the-knee prosthetic
Running blades do not have a heel so you need to land with the knee slightly flexed. Hold onto something and practice jumping up and down to get the feel of the bounce. Next, try to walk on the blade. Once you start to feel comfortable with that, you can start to add some speed. Continue on and you’ll be running!
Running with an above-the-knee prosthetic
With an above-knee amputation, you have two options. The first is to use a straight pylon prosthetic leg and the second is to use one with a knee joint. A straight pylon leg is lighter weight and doesn’t hold the risk of knee-buckling. With a straight pylon leg, your foot must slightly swing out in order to clear the ground. This motion is done by extending and rotating your hip outward.
Using a knee joint provides better symmetry, especially if you’re a single-leg amputee. With a knee, your prosthesis can swing straight forward and make the run feel more natural. Starting steps are similar to those mentioned above for below-the-knee amputees.
Running with a single prosthetic leg
As a single-leg amputee, you have to ensure that the running blade matches the natural pushback of your healthy leg. Not enough pushback and you will not have the energy to swing it back forward. Too much pushback and you will bounce too much, putting unnecessary pressure on your hip. Having a blade with the right length and flex is fundamental and that’s why Levitate blades are designed to be easily adjustable.
Running with bilateral prosthetics
For bilateral or double amputees, running blades can feel especially bouncy, thus requiring a higher degree of balance and trust in the prosthetic equipment.
For above-knee amputees, straight pylons tend to be more efficient than using knees, yet it is possible and even preferable to use knee joints. If you have a combination of above knee and below the knee, it is better to use one knee joint for your leg with the above-knee amputation. This will help in running with symmetry and form.
Bilateral below-knee amputees have become controversial in the Paralympics, as athletes have the capability of maximizing their height, increasing stride length, and holding an advantage against competitors, especially over long distances. Competition rules aside, starting to run with running blades as a double amputee still follows the same rules of getting used to the bounciness, starting to walk, picking up the tempo, and being on the lookout for signs of any discomfort and pain.
Get sweaty
Sweating is a big problem when it comes to wearing prosthetic legs. If sweating is an issue with simply walking imagine when you’re running. Sweating can cause the liner to slip and move, resulting in a bad fit. For this reason, it is important to keep your residual limb dry during workouts. Just remove it and dry it with a clean towel. Make sure the residual limb and liner are completely dry before putting your prosthesis back on. You can also run your stump with antiperspirant to decrease the sweating or get a sweat sock.
Final remarks
After every run, don’t forget to properly clean your liner and residual limb and fully dry it. Don’t forget to do some post-run cooling-down stretches and as with any sports activity, too much too soon can result in injuries that will set you back. So start slowly and give your body time to adapt. Last but not least: Have fun!