ACLR Rehab: Low level plyometrics
For long term injuries like ACL injury and Achilles Tendinopathy, plyometrics are often overlooked in the rehab plan (Ebert et al 2017 & McAuliffe et al 2019).
For example, McAuliffe et al reported that the majority of protocols for mid-portion Achilles tendon rehab contain only strengthening exercises - yet nearly 30% of athletes will experience a recurrence of their symptoms upon return to activity.
Plyometrics therefore is an important part of mid-late stage rehab for a number of lower limb injuries, especially ACL injury and Achilles/Patellar tendinopathies, to ensure the athlete is prepared for the demands of their sport/activity.
Here's a few options to begin with that challenge multiple planes of movement, as well as progressions to single limb. They also provide a nice base to move onto higher intensity plyometrics in the future.
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Hi Mick, recently came across your videos and they’ve been great help! I suffered a full ACL tear and a slight maniscus medial tear in right knee in November playing football. I still have good movement and stability which was why they havent suggested surgery and im progressing well. My only worry is i havent seen any stories or experiences where others have been able to get back to a comfortable standard of activity after a full tear which makes me worry as im in my late 20’s and still compete in various sports like football, tennis and long jump. Would you recommend I keep going through physio back to full fitness. Im just scared that when I return ill do the same movement (change in direction) during a game and it will go again. Any advice would be great! Thanks