Plyo Drills to rehabilatate recovering soft tissue injury

Plyometrics are not for injury rehab!

My doctor told me to strengthen my glute/ pf. In particular, using explosive bounding drills. It is healing up well at about 90 percent for it has been about seven weeks since I initially had the injury. I have been running on it for about a week and a half.

I agree with the second poster....I cannot imagine a doctor recommending plyo or explosive drills for rehab.....that just seems foolish and a good way to reinjure. I would imagine that strength moves focusing on the hips would be a better option. And working on the joint mobility, core strength....everything.....not plyos.

Fair enough.

Could you recommend a few strength moves in relation to the hip? It is worth noting that this initially came about as a hip flexor problem that healed. EMG tests (incl. needle emg) were done and everything was a okay, as were xrays of the hips.

I have been doing abductor and adductor exercises and well as core work.

Thank you!

One drill I use with the runners and skiers I coach to build hip flexor strength and increase range of motion is what we call "walking lunges". Find an area that is at least 100' straight line distance. From a standing position with both legs together step into a lunge position. Let's say right leg goes forward first. You want a 90° angle at your right knee and a 90° or slightly less angle at your right hip. Left arm is forward with your hand at chin height. Right arm is back behind your right hip. Your left shin should be parallel to the ground. Hold this position for 3-4 seconds and then step forward so your left leg is in front. We do 100' of this x4-6 sets twice a week. The first couple of times you do this you really need to concentrate on good form. Better to do a shorter distance with good form rather than cheat the form to make the 100'. If you want to increase the difficulty add light dumbbells.

Another drill is what we call "throwdowns". You need a partner for this. Lay on your back, your partner stands above your head. Put your arms above your head and grab his/her ankles. Do a leg lift with both legs, keeping your knees "firm". When your legs get up to 90° (i.e. sticking straight up in the air) your partner pushes them back down with force. Your goal is to resist that force and avoid having your feet touch the ground. After each push return your legs to the top. Your partner should push your legs in random directions on each subsequent repetition. This is more of an abs exercise but when your legs are pushed more to the sides it works your hips. We do 2x 2 sets 2-3x/week. The number of reps in each set is "as much as you can handle".

Thank you very much!

That is very very helpful. I will try those tomorrow.