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The following exercises introduce running and change of direction to your rehabilitation plan. These are some general exercises that will assist with safe return to sport, however each persons rehab plan should be specific to the sport they wish to return to. Your Physiotherapist will tailor your plan to your needs.

Plyometric Heel Raise

Strength: Heel Raise on A Step Progressions (Standing | Step)

Running

  • Beginning a running program at this stage is important to restore cardiovascular fitness lost during past rehabilitation.
  • Begin with slow, straight line running on flat ground. You can gradually progress this to add in interval training with direction changes.
  • Following a gradual running program is also a good idea. Your program should be individually tailored depending on your needs. This is an example of a beginners running program.

Hopping to a Step

Plyometrics: Hopping to A Step Progressions

Hopping with Direction Changes

Plyometrics: Hopping with Direction Changes {Unilateral}