Plyometrics, otherwise known as jump training, is a highly effective cardiovascular workout that can also help you strengthen your leg muscles. Due to the high-impact nature of this workout regimen, your joints will be subjected to stress and compression as you exercise. You may to feel pain in your joints, including your knees, ankles and feet. This pain can be more evident if you have had joint injuries in your lower extremities in the past.
Plyometric Intensity
According to William P. Ebben, PhD, CSCS,*D, plyometrics have long been used to help athletes increase their power and speed through jump training. Plyometric workouts, therefore, can be rather intense in comparison to other diseases aimed at increasing muscle strength and cardiac health. Athletes can often become sore in their joints after completing a plyometric workout due to the repeated landing and jumping movements executed at a rapid pace. Intensity can be increased by the increasing the depth of a jump, adding resistance to the workout in the form of weights, or an increase in the number of repetitions performed. These additions can cause considerable stress on the joints, which can cause soreness and pain.
Arthritis
One factor that can cause an increase in pain in your joints during plyometric exercises is if you have a history of arthritis. Osteoarthritis occurs in your body as joints degenerate or begin to lose cartilage over time. This condition can affect any joint in your body, including your knees, hip and ankles. Due to the jumping and landing included in plyometric training, your joints can become compressed and therefore rely on any cartilage in your lower joints for padding to cushion your landing. If this cartilage is injured or degraded, pain can result.
Proper Form
When performing plyometric exercises, you will be required to jump numerous times throughout a workout to focus on different muscle areas of your legs and body. Due to the repeated jumping and landing required with plyometrics, a minimal risk of injury will always be present, especially if you land incorrectly following a jump. Practicing proper form and taking your time to complete each jump will help lower your risk of injuring a joint.
Soreness in Teens
Another possible cause of soreness in the joints following plyometric training stems from the age of the athlete. According to G. Brittenham, in the Journal of of Physical Education, Recreation and Dance, adolescents and preteens should avoid using plyometrics because "excessive loading during times of bone growth can damage growth plates." This damage can cause considerable pain in the joints and bones over time.
