You know that every good workout routine requires a healthy combination of cardio, strength training, and when you’re feeling fit, high-intensity interval training.
But if you perform exercises from any of these types of workouts using faulty movement patterns and improper form, injury will result.
The antidote: mobility.
What is mobility?
“Mobility is the ability of a joint to move freely through its full range of motion without pain or compensation,” explains Cody Braun, CSCS.
He explains that mobility is something you probably had a lot of as a kid – but slowly lost due to things like 9-to-5 work, muscle compensations and faulty movement patterns – and it is an indicator of the quality and freedom of your movements.
Shoulder mobility
To understand why mobility is so important, think about your shoulder joint.
Shaped like a ball and socket, the shoulder is designed so you can move your arm backwards, forwards, side to side, and in circles.
If it moves as it should, the joint enjoys healthy mobility.
If, however, certain movements such as transferring your laundry from the washer to the dryer, throwing a ball for your dog, or bringing your arm next to your ear are impossible or cause pain, you may have a lack of shoulder mobility on your hands. .
“If you try to raise your arm or press a weight above your head, but you can’t get your arms into position, your body will try to compensate by arching your back and shrugging your shoulders, which which can cause other problems and injuries,” says Braun. .
Lack of mobility in the shoulder joint may contribute to the fact that, according to one exam Posted in The Journal of Strength and Conditioning Research, shoulder injuries account for 36% of strength training related injuries.
Hip mobility
When it comes to mobility (or lack thereof), another common problem is with the hips.
The muscles that connect to the pelvis can become strained from anything from cycling to binge watching.
The problem is that when the hip muscles tighten, a chain reaction occurs and surrounding structures can be affected.
A studypublished in the International Journal of Sports Physiotherapyfound that when athletes with tight hip muscles performed a squat, they suffered from decreased muscle activation in their hip extensors (like the glutes).
As a result, compensation may take place. “Compensatory movements are ineffective and often cause problems or injuries in other parts of the body,” says Braun.
That’s why he says mobility is essential to our overall quality of life, especially as we age.
Because our ability to move without restriction or pain means we can perform our daily activities comfortably.
Mobility vs Flexibility: What’s the difference?
Although, colloquially, “mobility” and “flexibility” may sound the same, they are not actually synonymous.
Simply put, mobility refers to the mobility of a joint, while flexibility refers to the elasticity of a muscle.
“There is some overlap, as they both impact each other,” says Braun. “For example, if the muscles are tense (inflexibility), you won’t be able to move the joint through its full range of motion (immobility). On the other hand, if your body recognizes that you lack the ability or strength to stabilize a joint at its final range of motion, your body will limit that movement by reducing flexibility.
To be clear, you can be flexible without having full global mobility, and you can also be mobile without being particularly flexible.
In general, flexibility falls under the larger framework of mobility, and for optimal health and performance, you need to focus on both.
How can you improve joint mobility?
Stretching and foam rolling are part of the mobility equation, but they don’t solve everything.
Interestingly, research shows that strength training — especially the eccentric or lengthening phase of a movement under load — is actually a great way to improve flexibility and mobility.
In fact, in a North American Journal of Sports Physiotherapy study Among young athletes with tight hamstrings, those who did eccentric exercises doubled their flexibility compared to those who performed static stretches (bend and hold).
The key to improving mobility through strength training is to go through your full range of motion with control during each rep, Braun says.
With practice, this range of motion will expand.
He explains that strength exercises can also help consolidate muscle imbalances and strengthen the muscles needed to help the corresponding joints move properly.
Strength training can include activities such as yoga, bodyweight movements like push-ups, and home exercises with dumbbells and resistance bands.
Benefits of mobility training
Mobility is often an overlooked part of fitness, but with all these benefits, it’s hard to see why.
1. Reduced risk of injury
You are best able to perform exercises with safe and proper form when each joint can move through a healthy range of motion.
2. Performance improvement
When your body is functioning as intended, it not only functions more safely, but also more efficiently. This eliminates wasted energy “leakage”, allowing you to do more work, better.
3. Better fitness results
Improved performance yields better results, whether your goal is fat loss, muscle gain, or increased endurance.
4. Less pain
Whether you’re doing workouts or everyday tasks, healthy mobility reduces joint wear and tear, as well as any muscle compensation that could lead to pain and overuse injuries.
5. Improved quality of life
Mobility is essential for carrying out daily tasks such as storing groceries, playing with your children and climbing stairs.
By improving day-to-day performance and reducing the pain associated with it, mobility helps you live life to the fullest.
