It is possible but rare. These workouts are meant to be done by people who are either fit and healthy or with prior medical clearance. If you’re recovering from an injury, pregnant, elderly, or overweight, it’s recommended that you avoid plyometric exercises altogether.
Even if you’re healthy, it’s important to start these workouts slowly and gradually increase the intensity. Plyometric exercises can be strenuous and cause injury if you’re not careful. Always listen to your body and stop if you feel any pain. Also, look at the article on P90x plyometrics for the complete schedule to start working.
Expected Injuries During Plyometrics
Lets see some injuries caused by plyometrics:
1. Hamstring strain
This is the most common injury caused by plyometrics. The forceful and explosive movement in this workout will eventually cause your hamstrings to contract and stretch beyond their usual range of motion and lead to a strain.
2. Achilles tendon rupture
Your Achilles tendon takes on some of the impacts of your jump which can eventually lead to a rupture. This tendon is particularly susceptible to injury if you’re new to plyometric exercises or are doing too much, too soon.
3. Knee ligament strain
The sudden changes in direction and explosive jumping movements involved in plyometrics can cause your knee ligaments to strain.
4. Shin splints
Plyometric exercises put a lot of strain on your shin muscles and can lead to shin splints, especially if you’re doing too much, too soon.
5. Lower back pain
The explosive jumping movements involved in plyometrics can cause lower back pain if you’re not used to them. To help prevent this, make sure you have a strong core, strengthen the lower back with exercises like deadlifts and perfect your form before you start plyometric workouts.
Remember that even though it’s possible to be injured by plyometrics, most people won’t have any problems as long as they pace themselves and follow the advice of an experienced trainer.
How to avoid injury during plyometrics session?
Lets see some safety precautions that should be taken while doing plyometrics:
1. Warm up
For the same reasons you should always warm-up before exercising, it’s important to warm up before plyometrics workouts. If you can, start your workout with a light jog or climb the stairs for about five minutes to get your blood pumping and joints warm, which will help prevent injury when running through plyometric exercises.
2. Do not overdo it
Just like any other type of workout, it’s important to start slowly with plyometrics and gradually increase the intensity. These exercises are strenuous and can cause injury if you’re not careful. Always listen to your body and stop if you feel any pain.
3. Use proper form
One of the main reasons that plyometric exercises are effective is because they cause your muscles to contract more quickly. If you don’t use proper form, however, the exercise won’t work as well and you’ll be more likely to get hurt. Make sure you have a trainer or experienced friend show you exactly how to do these workouts before starting them on your own.
4. Body weight only
Plyometrics is an intensity workout, but it doesn’t mean that you should overload your muscles and joints with too much weight. Use equipment such as a medicine ball or jump rope to add resistance, but stick to bodyweight exercises like burpees every now and then if you’re working out alone. If you’re just starting out, you might even want to try doing plyometrics without any equipment at all.
5. Stop if it hurts
As with any other type of workout, always listen to your body and stop if you feel any pain. If a certain exercise is causing you pain, try modifying it or skip it altogether and move on to something else.
Browse More on Plyometrics…
- Does Plyometrics Work? – No. Plyometrics are intense exercises that are there to produce power, and we shared some of the reasons why it’s not recommended as a daily workout.
- Is it okay to do Plyometrics Everyday? – No. Plyometrics are intense exercises that are there to produce power, and we shared some of the reasons why it’s not recommended as a daily workout.
- Plyometrics and Cardio are Same? – Yes! Plyometrics can be a form of cardio. They can be considered cardio if done at high intensity. To know more, checkout article.
- Plyometrics makes you bulky!!! – Plyometric training alone won’t assist you to gain muscles. We think it’s the opposite. Check out the article to find out why!!!
- Injuries with Plyometrics – It is possible but rare. These workouts are meant to be done by people who are either fit and healthy. Find out more in article.
6. Cool down
After you’ve finished your plyometric workout, be sure to do a few minutes of cool-down exercises like walking or cycling, which will help make your muscles less stiff and increase blood flow back to normal levels. This will also prevent injuries caused by too much stiffness or decreased circulation later on in the day.
7. Get a check-up
If you have any health problems, make sure to check with your doctor before starting plyometrics workouts to make sure these exercises are safe for you to do. Also, ask a certified trainer about the best way to modify specific exercises if necessary.
8. Take a break
Even though it can be tempting to try a plyometric workout every day, it’s important to give your body time to rest and recover. Experts generally recommend taking a break from these exercises every other week or so, especially if you’re just starting.
Who should not do this?
A person that has a pre-existing knee condition would not be recommended to do plyometric exercises. A doctor should be consulted before beginning the exercise, even if the person is healthy.
Does high intensity affect performance?
High-intensity workouts are effective, but they should be used with caution. The key is to push yourself without hurting yourself. Start slowly and work your way up gradually over time rather than jumping straight into an intense workout routine.
Does plyometrics reduce injury?
Plyometrics will reduce injury because it strengthens muscle tissue for less chance of breaking. It also warms up the body so that muscles and tendons are stretched and less likely to tear. When following the precautions, injury is very rare.
Explore Benefits of Plyometrics…
- Become Taller with Plyometrics – No, you are not going to grow any taller by doing exercises that target your muscles. But , it can assist, checkout how?
- Build Muscles with Plyometrics – Checkout article for plyometrics exercises and benefits of it for building muscles.
- Plyometrics for Long Distance Runners – Plyometric exercises are designed to increase speed, but not for runners who are looking to add distance to their runs. Check it for more information.
- Increase Speed With Plyometrics – Plyometrics is used to improve the speed and agility of an individual. Check out the actual processes and exercises that benefit you greatly.
Conclusion
Even though plyometrics are intense, they can be done safely with a few precautions. If you’re just starting out, make sure to do exercises like burpees every now and then if working out alone or without any equipment. Make sure to also follow the advice of an experienced trainer when it comes time for more strenuous exercise. Finally, always listen to your body and stop immediately if something feels wrong because these exercises can cause injury fast if not taken seriously!
