“Jumping hurts my knees” when the body isn’t prepared.
A couple weeks ago, I made a post about some of the agility/plyometrics training I’ve been doing with my strength workouts over the past year. (Jump training is a type of plyometric exercise that I’ve been using)
the instagram post is here.
I’ve been adding agility and plyometrics into my strength training for one main reason: I was never good at it and I wanted to be better at something new.
Learning a new exercise skill makes coming back to my workouts/training exciting and fun! I want to learn how to do new things or get better at activities where I feel there is room for growth. For me right now, that is agility & jump training!
I’m digressing.. So when I made this post someone had replied, "Jumping hurts my knees."
I used to think that, too! In fact, I used to think that jumping wasn’t a great activity for older people.
What I have learned in the process of doing it myself as well as progressing as a beginner to agility and jump training, is that like with any new physical activity, even us over 50, we CAN do this and we need to start from the beginning.
When someone who doesn’t run, decides they want to take it up, they often start off with a program like Couch to 5K which starts newbies out with walk/jogs (with the walking making up most of the activity).
If you’ve ever tried to begin a running habit by starting off with 2 miles, you’ll likely recall how sore your legs, shins, calves and hips were the next day. New runners need to start with walking.
It’s a new stimulus for our body and nervous system to get used to and the safest and most efficient way to get started is by easing ourselves in.
The same is for jump training. Starting plyometrics needs to be gradually and thoughtfully added into what you do so that the body can acclimate and build the muscle tissue to accommodate this new challenge.
This can be done through a beginner jump training program or with a trainer who knows how to progress you thoughtfully to add this into your exercise routine.
An example of how someone would begin: First, a newbie would not have an entire workout of plyometrics or jump training.
Are you already active? Do you already lift weights?
If yes, read on. If you do not already exercise regularly or do strength training I would not advise you to start into jump training.
If you said yes to the above question, incorporate light "extensive pogo hops" for a couple minutes after you warm up.
Just think bouncy on your feet. Try 3 sets of 10 hops resting for 20-30 seconds between each set. This is an example of a pogo hop:
If that feels hard, you can even use a resistance band to help you:
By gradually adding in these pogo hops, you are building the strength and tolerance of your ankles, calves and really lower leg musculature to adapt to this new stimulus.
Just as strength training gets us stronger by challenging the muscles, the jump training also does the same.
The importance of jump training:
Provides challenging impact on our bones and helps to build bone density. There is more bone impact in plyometric training than there is with heavy strength training.
Teaches our bodies to be reactive (instead of moving slower with age).
Strengthens ankles, calves and knees.
Makes you feel younger. Jumping really does.
In case you’re wondering how I incorporate this into my exercise: It makes up 10% of my workout. After my warm up is when I add my agility/jump training when my body and nervous system are freshest.
