Bounce Back Stronger: Gait Retraining and Plyometrics for Runners 💪

Read Time: 5 mins ⏱️

Question 1: Plyometrics—Where Do I Start?

Cathy: "I struggle with the build-up of plyometrics —what exercises, how many repetitions, and how much rest?"

Great question!

But first, why are plyometrics important in running / sports?

• Improved Power & Speed: Plyometrics train the body to produce force rapidly, crucial for running, jumping, and sports performance.

• Injury Resilience: Gradually increasing tolerance to impact reduces the risk of reinjury.

• Enhanced Confidence: Controlled exposure to impact helps athletes trust their body again.

Plyometrics can feel overwhelming, so here’s a 3-phase approach to plyometrics for injured athletes, inspired by Eamonn Flanagan’s work.

Phase 1: Preparation

• Focus on reducing pain and restoring range of motion and strength.

• Introduce low-impact plyometric components gradually:

  • Propulsion only (e.g., single-leg bounds landing on the opposite leg).

  • Load absorption (e.g., landing on the injured leg but not rebounding).

  • Rebound (progress to explosive take-offs and landings).

• Start small: 3 sets of 5 reps with low effort and exercises targeting different directions (vertical and horizontal).

  
  Key Tip: Strong foundations are vital. Power = Force x Velocity, so work on strength first!

Phase 2: Technique & Tolerance

• Increase volume to 4 sets of 15–20 reps across 2–4 exercises.

• Keep intensity sub-maximal while refining technique.

• Modify movement patterns to manage injury-specific loads (e.g., shorter ground contact times for patellofemoral pain).
  Why This Matters:

• Building tolerance helps athletes handle higher forces in their sport without pain.

• Technique refinement reduces unnecessary strain on vulnerable areas, improving efficiency and reducing injury & reinjury risks.

Phase 3: High Intensity

• Emphasise speed and explosive power with short ground contact times.

• Lower volume (3 sets of 4–8 reps), with longer rests (2–3 minutes).

• Include advanced options like bounding, skipping, and box jumps.
  Why This Matters:

• High-intensity plyometrics mimic sport-specific demands, improving return-to-play outcomes.

• You learn to handle peak forces safely, enhancing performance.

Question 2: When to Introduce Gait Analysis?

Brian asked:
"When should gait retraining be introduced for injured runners, and what are the most common faults to address?"

Why Gait Analysis?

• Identify Injury Causes: Highlights movement patterns that may overload certain tissues.

• Improve Efficiency: Adjusting gait can enhance performance and reduce energy wastage.

• Prevent Future Injuries: Correcting biomechanical issues reduces the likelihood of reinjury.

I typically introduce gait analysis during session 3 or 4, after:

1. Training loads and rehab exercises are manageable.

2. Symptoms are less irritable (e.g., able to tolerate 5+ minutes of running with minimal pain).

Common Gait Faults & Fixes

1. Over-striding:

   • Problem: Over-striding increases braking forces, placing excessive strain on the knees, hips, and lower back.

   • Solution: Increase step rate by 5–10% using a metronome. This reduces stride length, lowers impact forces, and improves efficiency.

2. Medial Collapse (Pelvic Drop & Narrow Gait):

   • Problem: This pattern can overload the hip adductors, IT band, and knee structures, leading to pain or instability.

   • Solution: Cue runners to “keep knees apart” or adjust for better hip/knee alignment. This improves load distribution and reduces stress on vulnerable areas.

Why Timing Matters:

• Gait analysis works best when pain is under control and compensatory patterns are minimised. Early assessment may aggravate symptoms and yield inaccurate results.

Final Thoughts

Plyometric progression and gait retraining are complex but rewarding when done right. Tailor the approach to the individual, and don’t hesitate to adjust based on symptoms and goals.

P.S. Got a running question you’d like addressed? Reply to this email—I’m all ears! 👂