Chelmsford Physio Blog

Plyometric exercises, characterised by explosive movements that combine strength and speed, offer significant benefits to runners looking to enhance their performance. These exercises can improve running economy, speed, and overall athletic efficiency. This blog explores the mechanisms by which plyometrics enhance running performance and provides insights into effective training strategies. What Are Plyometric Exercises? Plyometric exercises involve rapid stretching and contracting of muscles, often referred to as the stretch-shortening cycle (SSC). This cycle consists of three phases: the eccentric phase, where the muscle is elongated; the amortisation phase, where the muscle transitions between lengthening and shortening; and the concentric phase, where the muscle contracts forcefully (Markovic & Mikulic, 2010). Examples of plyometric exercises include: Box jumps Drop jumps Bounding Jump squats Pogo Hops

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Females are generally at a higher risk of anterior cruciate ligament (ACL) injuries compared to males. The evidence now suggests that females can be x8 times more likely to suffer an ACL injury compared to their male counterparts. Why is this? Several factors contribute to this increased risk in females: 1. Anatomical Differences: Females typically have a wider pelvis, which can affect the alignment of the knee joint and increase stress on the ACL. 2. Hormonal Factors: Hormones, particularly estrogen, may influence ligament laxity and strength, potentially affecting the stability of the knee. 3. Biomechanics: Women often exhibit different movement patterns, such as increased knee valgus (inward collapse of the knee) and less hip and knee flexion during activities like jumping and landing. 4. Neuromuscular Control: Females may have less neuromuscular control, which can affect their ability to stabilise the knee during physical activity. These factors combined contribute to the higher incidence of ACL injuries among females, especially in sports that involve jumping, cutting, and rapid changes in direction.

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