"Jump" Back into Running!

Injured runners are often very eager to return to running as soon as possible. At times, it is very hard for me, as both a physical therapist and a runner, not to get caught up in their enthusiasm to get “back out on the road” quickly. My job as their therapist, however, is to make sure I get them back to running safely, without a greater risk for re-injury. One important phase that often gets overlooked when progressing their rehab program is the introduction of jumping/plyometrics. During one mile of running, your foot contacts the ground ~ 750 times! The deceleratory flexion that occurs during the landing phase of jumping/hopping is equivalent to the early stance phase in running. Therefore, one way to give the runner and the therapist confidence that they are ready to return to running is to put them through a series of jumping/plyometric drills. By practicing jumping/hopping skills before hitting the treadmill, both therapist AND patient can observe and practice technique to ensure that proper alignment and control is being maintained when the foot hits the ground ( i.e. the femur isn’t adducting and internally rotating excessively or knee falling into a valgus position). If their body can handle 750 jumps/hops (and they are able to maintain their form throughout), then, in theory, it should be prepared to handle one mile of running.

The Brigham and Women’s Hospital, Inc. Department of Rehabilitation, has developed their own return to running protocol.

I have found that putting my patients through their Phase II: Plyometric Routine has been a good way for me to critique their form, test their body’s tolerance to high impact and then determine whether or not they are ready to begin a return to running program. It has also benefitted as a tool to gauge cardiovascular endurance and to serve as a HEP.

Krista Simon