Mobility vs Flexibility
I have been seeing a lot of social media posts about improving range of motion, so I wanted to discuss mobility and flexibility on here!
Joint mobility refers to the ability of a joint to move freely and actively through its full range of motion. It involves the health and functionality of the joint capsule, ligaments, and muscles surrounding the joint. Good joint mobility contributes to better movement efficiency, reduced risk of injury, and improved overall joint health. As runners, our hip, knee, ankle, and toe mobility contribute to our ability to run smoothly and without compensatory patterns.
Flexibility is the ability of muscles and connective tissues to lengthen and allow a joint to move through normal range of motion. It provides the elasticity of muscles and tendons and can limit what range of motion our joints can move through freely. We do not require much flexibility during the running gait, but having a regular stretching practice allows us to assesses flexibility which provides us an opportunity to notice imbalances and assess soft tissue health.
Ways to improve mobility in the Lower Extremity:
1. Dynamic Warm-Up: Before your run, complete dynamic movements that mimic the activity to increase blood flow and prepare joints for motion. Ex: walking knee hugs, walking quad pulls, lunges with a twist, heel-to-toe rocks, hamstring scoop walks, lateral lunges, wall mountain climbers, a-skips, and carioca
2. Joint Circles: Perform circular motions with ankles, knees, and hips throughout their full range of motion without assistance to encourage synovial fluid circulation within the joint.
3. Active Stretching: Engage in controlled short duration stretches that move joints through their range of motion without relying solely on external force and pausing for no more than 5 seconds at the end range
4. Proprioceptive Exercises: Activities like balancing on one leg or using unstable surfaces enhance joint proprioception, which will improve overall control and stability.
Ways to improve flexibility in the lower extremities:
1. Static Stretching: After a workout, hold stretches for 30-60 seconds to tension major muscle groups, including hamstrings, quadriceps, calves, gluteals, and hip flexors.
2. PNF Stretching: Incorporate proprioceptive neuromuscular facilitation (PNF) techniques, involving 3-5 second contractions and relaxations during stretches to reduce neural tension and reduce muscle guarding.
3. Self myofascial release: Use a foam roller or lacrosse ball to release tension in muscles and fascia, promoting increased bloodflow, improved flexibility and reduced muscle tenderness. Spend 1-3 minutes scanning large muscle groups and pause for 20-30 seconds. If you reach a point with increased tenderness, then pause, focus on keeping the muscle relaxed, and breathe steadily through your nose.
4. Yoga or Pilates: Include these practices, which focus on controlled movements and stretches, to blend stability and flexibility to support your run training.
With all of these options, it's important to note that consistency is key when working on joint mobility and flexibility. Incorporating these practices into your routine regularly along with staying hydrated, eating a balanced diet, and maintaining strength, will contribute to improved lower extremity mobility and flexibility.
