Rehabilitation for Runners

REHABILITATION for runners

High level sports specific rehab involves restoring and improving on
previous levels of function. Proprioceptive retraining and plyometric
exercise are key features of high level rehab.
Proprioception is our ability to determine where we are in space and
our ability to control of our position e.g., where our joints are in
relation to our body, the immediate environment particularly the
ground, opponents and equipment such as a ball.
The classic example of proprioceptive training is balance exercise
following a sprained ankle, where we retrain the supporting muscles
of the lower limb to control the movements efficiently, preventing us
from falling. Initially we have large movements but as we become
more efficient at feeling and responding to changes in position,
adjustments become smaller. To develop high levels of
co-ordination you have to have excellent proprioception.

Plyometrics refers to the rapid loading of the muscle and tendon
which places a quick stretch on the muscle fibres resulting in
increased force production and the ability of the connective tissue to
load rapidly and store energy. This ability is essential in converting
strength into power and speed. This is important in generating large
forces but also in responding to large forces which can be applied
to the body.