Runners: Change Your Hops

We often evaluate and treat runners who’ve been having to reduce mileage or stay out of running altogether for quite some time and thus have quite a bit of deconditioning and general lack of movement preparation on board. In addition to a sensible graded return to run program, I like to include certain hopping progressions for overall tissue preparedness and to increase loading in different planes for a patient population whose entire sport is largely based on moving forwards.

Aside from a linear sagittal hopping and jumping progression, I use the following four movements to get runners with history of pain more confident in athletic drills:

1. Bound and Hop Switches: Establishing a sense of rhythm and coordination is a great first step while building up hopping volume in someone coming off of an injury. 2-3 rounds of 30 seconds is a solid start.

2. Lateral Bound with an Overhead Reach: Now we’re going to increase the take-off and landing force by asking the runner to bound, maybe giving a visual target to increase distance, or asking them to reach up overhead to coax more extension out of them. Start with 2-3 rounds of 8-12/side 

3. Lateral Bound to Toe Touch: My final progression in this lateral hop and bound series involves further excursion vertically, forcing a drop down to the toes and lighting up the posterior chain. I like using this especially in patients with a history of hamstring and posterior hip concerns. Like above, start with 2-3 rounds of 8-12/side and add a medicine ball to tap the ground for a further challenge.

4. Curtsy to 90 Degree Jump Landing: A bonus movement that introduces transverse plane action, a take-off from a more unilateral stance and into a double leg landing is approachable for most. To really push, try to develop this towards a single leg landing and then combine into an extra jump forward. I like to ask athletes to perform 5-10 quality repetitions on each side. 

   
   

Seeing some changes but still want a more individualized approach to your rehab? Looking for physical therapists in Long Beach who understand what it takes to make fitness a daily part of your life? If you want to learn how to take control with some expert guidance and treatments to optimize your performance and longevity, then that’s exactly what we provide at Zenith Performance Physical Therapy. Call or text us at 562-502-1767 to schedule a free phone consultation and come in for an evaluation! 

Thomas Bilodeau, PT DPT, USAW-L1

Zenith Performance Physical Therapy 

ICE Certified Specialist: Orthopedics, Fitness Athlete, Older Adult