Why You Need to Add Plyometrics In Rehab

Are Strength Exercises Enough?

Imagine this: You’ve injured your lower leg—maybe your ankle, foot, or knee. Your rehab consists of isolated strength exercises like calf raises and knee extensions.

Now ask yourself:

Would you feel fully prepared to return to your sport at full capacity?

Especially if your sport is:
✅ Chaotic and dynamic (think basketball, football, or volleyball).
✅ Explosive and fast (requiring sprinting, jumping, and cutting).
✅ Reaction-based, meaning movements need to be second nature—without hesitation or fear.

If the answer is no, this is where plyometrics come in.

Why Are Plyometrics Critical?

Plyometrics form the foundation of dynamic movement, where landing and force production (takeoff) happen quickly and efficiently. These movements can be:
➡️ Two-legged (like skipping)
➡️ Single-legged (like sprinting and hopping)
➡️ Extremely fast (ground contact times often under 300 milliseconds)

And what does that sound like?
✅ Sport!

When nearly all dynamic sports rely on fast, forceful movement, it’s intuitive that plyometrics should be a key part of rehab and training. Especially when the goal is not just to recover, but to return to sport stronger and more resilient.

The Real Challenge After Injury

Regaining strength and range of motion after an injury? Not that difficult.

The real challenge?
👉 Rebuilding the ability to apply high forces in minimal time—without hesitation or fear of re-injury.

Plyometrics place a far greater demand on your body than any isolation exercise can replicate. No number of calf raises or knee extensions will prepare you for the forces of sprinting, jumping, or landing.

Two Key Examples

🦶 Example 1: The Fear Factor After an Ankle Sprain
After a sprained ankle, many athletes fear re-injury. They lose proprioception (balance) and confidence, leading to hesitancy when landing or changing direction. This can not only reduce performance but also increase the risk of future injuries—either to the same joint or another one.

🏃‍♂️ Example 2: The Hidden Plyometric Demand of Running
Running is one of the most common activities, yet many underestimate its force demands:
💥 The calf absorbs up to 8x body weight.
💥 The thigh muscles handle around 4x body weight.
💥 Every step is essentially a plyometric movement.

That’s thousands of high-force impacts over a single run. If your rehab doesn’t progressively expose you to similar forces, are you truly prepared?

Final Takeaway: Don’t Skip Plyometrics in Rehab

Hopefully, this gives you a new perspective on why plyometrics are non-negotiable in injury rehab and performance training.

To return to your sport stronger and more confident, you must train your body to handle rapid force absorption and production—not just lift weights in isolation.

Are you incorporating plyos into your rehab? If not, it’s time to start.

If you’re unsure about your readiness, don’t leave it to chance. Book a FREE 30-Minute Discovery Call to discuss your goals, assess your current condition, and build a plan that prioritises active recovery and long-term performance.

Also, stayed tuned as I will be sharing “3 Simple Plyometric Exercises” that you can implement with your rehab and training sessions to help with your performance, in the next few days.