We expect young kids and athletes to run and jump. We also expect to jump when training for elite sports. Did you know that jumping at all ages is an important marker of health? It’s so much more important than just for sports performance.
As you get older, speed of muscle contraction decreases. This slows down how fast your muscles can get you to move, whether that involves getting out of a chair or stopping yourself from falling. Some studies have shown that if you’re unable or unwilling to jump, you’re at a higher risk of falling.
Falling is one of the main killers as you get older. Fortunately, improving your jumping ability can contribute to decreasing your fall risk as you age. It can also make things like getting out of a chair and going up and down stairs easier.
It’s never too early or too late to start adding some jumping into your exercise program. Starting when you’re younger will help you slow the loss of power that comes naturally as you age.
Studies have also shown that adding jumping at all ages to exercise programs can be beneficial. This is true even for people in their, 60’s, 70’s, and 80’s.
Here are a couple great ways to introduce jumping to your exercise program:
Broad Jump
Start with your feet shoulder width apart and toes lined up on a line on the floor. Jump forward as far as possible while controlling the landing. You shouldn’t fall forward or backward when you land.
If you haven’t jumped in awhile, it’s normal to feel nervous about trying it. Start with shorter jumps until you gain confidence.
Start with sets of 5 jumps with 5 to 10 seconds of rest between jumps. Start with 3 sets of 5, resting 1 minute between sets. Do this as part of your exercise warmup two to 3 times a week.
After 2-3 weeks, add another set until you work up to 5 sets.
Lateral Jump
The lateral jump helps you develop speed of muscle contraction while controlling your movement in a side to side direction.
None of these exercises should hurt. Some muscle soreness the next day can be normal. These are good exercises to start with when introducing jumping at all ages.
They are relatively safe when performed correctly. There are more advanced progressions out there, but those are safest when taught under some supervision.
If you’ve tried these and you’re feeling stuck or they hurt, we can help you!
At Solutions Physical Therapy & Sports Medicine in Alexandria and Springfield, VA, our physical therapists are experts at helping people use jumping to improve power and reduce risk of falls.
Call us at 703-299-3111, or click here to request an appointment.
A member of our team will schedule you an appointment with one of our expert physical therapists.
Why is it important for you to improve your ability to jump?
- You enjoy playing sports less with your friends, kids, or grandkids.
- You lose power faster, making it tougher to do little things like get out of a chair.
- You’re more likely to fall during daily life, risking fractures and other injuries.
Starting a program to increase your jumping ability can:
- Improve your performance playing sports
- Slow your loss of power as you age
- Help you decrease your risk of falling
If you want an expert to listen to your unique problems and guide you to success, a Solutions Physical Therapy & Sports Medicine physical therapist in Alexandria or Springfield, VA will create a plan specifically for you.
You’ll feel confident that you have the knowledge and ability to stay active and do all the things you want.
Call us at 703-299-3111, or click here to schedule your appointment and get started.
Working to keep you living your best life,
The Solutions Physical Therapy & Sports Medicine Team
