After suffering a knee or ankle sprain, many athletes follow the standard advice—strengthening exercises, rest, and a break from running for 4-6 weeks. Once the pain has settled, they’re eager to return to the field, often relying on a brace or tape for support. Frequently, minor injuries can develop and significantly impact your performance. But what if this approach isn’t enough to prevent further injuries?
Research shows that many athletes face recurring issues after returning to their sport too soon. Up to 65% of those with ankle injuries report ongoing instability, and a significant percentage experience re-sprains. Similarly, knee injuries can lead to re-ruptures or tears, particularly in younger athletes.
The key to a full recovery isn’t just about regaining strength and balance; it’s about taking that extra step—incorporating explosive exercises or plyometrics into your rehab. But how do you know which exercises are right for you?
To best prepare for a return to sports, it's essential to incorporate explosive exercises or plyometrics. Many athletes tend to overlook this crucial step, but identifying the right plyometric exercises through functional testing, such as single-leg squats and hopping tests, is key. Your physiotherapist can play a crucial role in conducting tests that assess key components such as:
Quantity: This involves comparing the number or distance of hops/jumps between your affected and non-affected leg. Rehab protocols generally suggest that the injured leg should perform at least 90% as well as the non-affected leg to be cleared for running, and 95% for a full return to sports.
For example, doing a side hop test. If your non-affected side can complete 50 repetitions, your injured leg should aim for 45 reps to resume running and 48 reps to return to sports.
Here are two videos demonstrating functional tests: Drop Jump Test - Side Hop Test
These videos show how to measure your hopping performance. While there's no "perfect" way to jump, both legs should move similarly in terms of quantity and quality.
Also, take a look at these videos on different aspects of hopping: Hip/Knee Dominant - Jumping and Landing Technique
So, if you're in the mid to later stages of rehabbing an ankle or knee injury, chat with your physio about adding some plyometric exercises to your routine. Functional tests like single-leg squats and hopping can help figure out what level of plyometrics is right for you. This way, you’ll speed up your recovery and get back to your sport faster. Just talk to your physio and get back in the game stronger!
References
Kotsifaki et al (2019) - https://pubmed.ncbi.nlm.nih.gov/31142471/
Melick et al (2021) - https://pubmed.ncbi.nlm.nih.gov/33650704/
Melick et al (2016) - https://pubmed.ncbi.nlm.nih.gov/27539507/
Melick et al (2024) - https://www.jospt.org/doi/10.2519/jospt.2024.12374
Middlelkoop et al (2012)- https://www.sciencedirect.com/science/article/pii/S1836955312701091
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