Joint mobility enables you to move a limb and other body joints in full range. Poor mobility in a particular part of the body can affect muscles far away from the affected joint. For instance, when the mobility of your feet is compromised, the effect may cause shoulder stiffness.
Compromised joint mobility results from inactivity or performing exercises that restrict joint mobility. For instance, the hamstring and hip flexors shorten in people who major in running.
Furthermore, weightlifters that practice on lifting weights at a restrictive movement stand a risk of compromised joint mobility.
Most people tend to underestimate joint mobility when exercising. However, orthopedic sports professionals have found out that when working to build your strength, joint mobility should be a priority factor.
Here are reasons why you should consider joint mobility when exercising.
Joint Mobility Reduces the Risk of Injury
According to physiotherapists, an improved range of movement helps to reduce muscle strains that cause pain during exercise.
Before any workout, it is recommended that you start with joint mobility exercises as part of the warm-up session. The warm-up will increase joint and muscle flexibility thus reducing incidences of injury associated with normal tension when exercising.
People with a Healthy Joint Mobility Have a Higher Range of Motion
Body flexibility is necessary for sports people and all people in general. Improved joint mobility is important in body movement and agility.
Indeed, the more your joints bend, the more your body turns easily at any joint. Muscles around a joint shorten due to disuse.
Poor joint mobility may affect your ability to exercise. This is because stiff joints can make strenuous activity challenging and painful.
Regular joint mobility exercises help the muscles and tendons to adapt to stress. With the exercises, the muscles can withstand the natural pressure even if you increase the intensity or frequency of exercise.
Improved mobility can help in managing lower back pain, knee pain, and pain resulting from arthritis. Frequent mobility exercises alleviate muscle stiffness while enhancing the body’s ability to lubricate joints.
Muscle strains emanating from stiffness and poor joint lubrication are the primary causes of pain. Stiff ligaments tear when involved in a strenuous activity, which is the reason why most people experience joint pain after undertaking a strenuous activity.
Joint mobility contributes to body flexibility. Inactivity and restricted movements contribute to muscle stiffness. Inactive people may experience atrophy, a medical condition that causes muscle wasting and pain.
Joint Mobility Facilitates Independence during Old Age
Joint mobility deteriorates with age. At a youthful age, a person can comfortably squat and quickly engage their muscles. However, senior citizens may find it painful and hard to sit, bend, or perform activities that involve stressing a joint. With proper joint mobility, an elderly person can carry out most activities independently.
Joint mobility exercises focus on improving the mobility of all joints ranging from the joints in the fingers, knees, spine, hips, ankles, neck, elbows, and the wrists.
To reap the benefits of joint mobility, one needs to identify the workouts that increase the flexibility of major joints in the body. The best exercises should increase;
Ankle mobility exercises aim to improve the range of motion in the subtalar joint, inferior tibiofibular joint, and talocrural joint.
Ankle mobility exercises increase knee mobility while also reducing the chances of knee injuries during sports.
Hip mobility exercises are done to improve the flexibility of your hip joint by increasing the movement of the hamstring and gluteus muscles.
The hip joint supports body weight. Stiff hip movement can impact your ability to perform various exercises like sprinting and changing direction.
The backbone is made of small bones joined by ligaments. The spine is high bending and controls the ability to run and undertake other body movements.
Therefore, weak spine mobility can hamper body movement. Spine stiffness may cause a bad posture and back pain.
Shoulder mobility is crucial as it makes it possible for a person to regulate hand movement. The shoulder joint works in conjunction with the shoulder blade.
For this reason, during a workout, it is important to carry out exercises that can engage both the shoulder joint and the shoulder blade.
Undertaking any of the joint mobility exercises, the body responds by producing the synovial fluid that lubricates the various body joints. When a joint is poorly lubricated, the exercise may be accompanied by pain at the joints.
Furthermore, joint mobility exercises help in keeping the muscles around the joints active and energetic. For this reason, the joint muscles can withstand the strain of a higher intensity.
Before any workout, it is recommended that you speak to experienced physiotherapists to suggest some of the exercises that facilitate joint mobility.
Despite the fact that most types of exercise are important, exercises that do not incorporate body mobility may end up causing harm to the person exercising.
Just like any exercise, a full range joint flexibility can only be achieved when one undertakes the right workouts regularly.