Did you recently twist your ankle from soccer? Are you dealing with pain from basketball? Are you dealing with a hip pain?
Do you want to go back to running, but you're not sure if you can? Do you lack confidence in your body part that was recently injuried?
Well look no further, here are the three assessments that we have our clients perform that we use to determine where they are in their recovery and if they are safe to running again.
Single leg Squat
We use the single-leg squat to see how strong the quad, hamstring, and glute muscles are.
We ask our athletes can you complete 10-25 reps unbroken without losing their balance.
We want to see how smooth and stable they look while doing it.
Running is an essential athletic quality.
2. Stationary Single leg Hopping
We view running as jumping from one leg to another. So doing a single leg hop for is a good indicator of how well can your leg can handle consistent impact
We ask our athletes to perform this movement for 15-30 seconds.
We look for a good consistent unbroken rhythm that is equal on both sides.
3. Forward Bounding
The 3rd movement that we assess is forward bounding. This is where we look at how well the leg can tolerate jumping from one foot to the other going forward.
This is another movement that is gauging how well impact is handled.
This is done with one repetition at a time. We start with a short bound, that will progress to moderately far distances.
We look for a good, solid, sturdy landing, where the athlete shows us great control.
Getting back into running can be a daunting feat at first, however when done correctly you can avoid unnecessary aches, pains, and reinjuries. If you're looking to see how well your leg injury is healing, you can try these assessments as a good gauge of where you stand. If there is still pain present or you find these movements significantly difficult to do, then it is best to work on these movements until they become effortless.
The one big takeaway that we always tell our clients is to, listen to your body and avoid pushing through pain or discomfort during exercise that you feel will set you back further than when it all started. It is important to understand that before starting up any new exercise or returning back from an injury, Consult with a healthcare professional or physical therapist, especially if you have a history of past leg injuries. Sports Physical therapists can provide expert guidance to ensure that you're progressing safely based on your specific condition and recovery timeline.
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