Practice good joint mobility

Hey there, time traveller!
This article was published 09/04/2014 (4465 days ago), so information in it may no longer be current.

Joint mobility is the ability to actively move through the full range of motion of a joint.

Joint mobility is different than flexibility in that one can be flexible without having mobile joints and one can have good joint mobility without being flexible. Many of our daily activities, or lack thereof, can significantly reduce the range of motion of our joints.  

When a joint loses the ability to move through its full natural range, the tissues surrounding it and other joints need to pick up the slack, which can cause additional strain and stress on the body. This often produces a cascade effect, resulting in pain and inflammation, often in seemingly unrelated areas. These aches and pains are the body’s way of warning us that injury is imminent.

Often we choose to attack the problem by stretching muscles, and overlook a simple but effective solution — simply mobilizing the joints.

Practicing dynamic joint mobility on a regular basis is a bit like getting an oil change for your car, it should be part of your regular maintenance schedule.

Movement stimulates circulation of synovial fluid. Joints have no direct blood supply, so by actively moving them, we can shuttle nutrients into the joints and remove waste products.

There are many ways to improve your range of motion but an active dynamic joint mobility practice produces unique results that cannot be obtained by massage, foam rolling, or static stretching, because the magic is in the movement.

By deliberately and intentionally moving, we activate the nervous system, improving posture and restoring movement, vitality, and strength.

A daily 10- to 15-minute joint mobility practice is one of the single most important things you can do for your health, but what might this practice look like?

Joint mobility exercises can be included as part of your warm-up, as part of a cool down or as a standalone workout. I like to start from the top and work my way down, making sure that I move every major joint in my body, paying special attention to the neck, shoulders, wrists, spine, hips, knees and ankles.

I might include some shoulder checks, shoulder circles, arm circles, wrist circles, spinal flexion and extension exercises, hip and pelvis rotations, and knee and ankle circles.  

Sometimes it actually takes starting a joint mobility routine to notice how stiff and crackly our joints have actually become. A dynamic joint mobility practice can restore freedom to stiff, achy joints, aiding in the healing and prevention of injury.

Though there are many free resources out there, it is advisable to find a coach or trainer who can help you build your own joint mobility practice.

Tania Tetrault Vrga is owner and head trainer at CrossFit Winnipeg. Send questions to her at www.crossfitwinnipeg.com.