Plyometrics- An important, commonly missed, component of rehab

Plyometrics is a term that some people may recognise as referring to jumping, hopping and landing activities.  More specifically, it focusses on your ability to absorb and create force quickly.  As a result, is important in both preventing injury on return to sport and improving performance. 

When should plyometrics be integrated into your rehab?

Traditionally, plyometric training was often thought of as being something you ticked off near the end of the rehab process, closer to you returning to full training.

But ideally, it should be incorporated into your recovery as early as possible.  Like other forms of exercise, there is a spectrum of plyometrics that can be implemented at any stage of rehab, as long as you carefully select which exercises to use.

Plyo Push-up- Plyos need to be used in upper limb rehab also

The benefits of utilising them early are that they condition soft tissue, enthesopathies and tendon structures to the demands placed upon them with running and change of direction.  It allows for a quicker transition into a return to run program and overall a more successful rehab outcome.

What Plyo exercises should I use?

This ultimately depends on your sport/activity and the injury you have had.  Commonly, initially, double leg force absorption exercises in the sagittal plane are a great starting point, then progressing through to being able to both absorb and produce force in an exercise such as a drop jump etc. Final stages begin to challenge you with greater amounts of force, in single leg positions and utilising 360 degrees of movement potential.

How quickly you progress depends on how well you are performing each stage of the progressions and are best completed in conjunction with a knowledgeable S&C/Physio/Coach.  Some people will progress quickly, others will require months to tick off each stage well.

If you need help with plyometric integration into your rehab, or your rehab in general, then don’t hesitate to book in online and get back to what you love.