If you participate in any sort of strength and conditioning
regimen – whether it’s Crossfit, sports performance training, powerlifting,
bodybuilding/physique – then you are probably familiar with various “mobility”
tools and techniques. If so, then you’ve also probably been overwhelmed by the
varying opinions about what do to, when to do it, and why. You are NOT alone. A
large majority of people are employing mobility practices randomly,
inefficiently, and ineffectively. By exposing common “mobility myths” we aim to
help you maximize your mobility practices for optimum performance, efficiency,
and effectiveness.
At this point we should pause and define the term “mobility”
so that moving forward we are on the same page. For the purposes of THIS
article, mobility is defined as the ability to safely and efficiently execute
functional movements within a full range of motion.
Myth #1: You MUST use a foam roller in your warm up routine
Ok, so this first myth assumes that you have a structured
warm up routine prior to engaging in physical activity. If you don’t, that’s ok
because the information in this series of articles will help you craft an efficient warm
up. We’ve all seen that guy, or maybe have been that guy, that spends 45
minutes foam rolling and lacrosse balling every muscle from origin to insertion
before every workout. If you enjoy doing so and have the time, then by all
means find a corner and smash away. If you’re like most of us don’t have all
day then you need to understand when/why/how to implement foam rolling and
other tools for self-myofascial release (SMFR).
In fact, the myth is in the
name itself. You may have been told that using tools such as a foam roller help
to “break up adhesions” in your tissues. You need to know that you have been
lied to. The proposed mechanisms of tissue remodeling using these types of
tools are completely theoretical and based on animal models. In fact, we have
good reason to believe that it is nearly impossible to introduce the
supra-physiological forces needed to remodel tissues using these tools. This
does not mean that there is no benefit to these practices, but a proper
understanding of what is actually happening will inform us how to effectively
implement tools like the foam roller, lacrosse ball, floss bands, etc. (See Fix
#1)
Myth #2: Poor mobility is a result of “tight muscles”
Inherent in this myth is the faulty assumption that simply
loosening up muscles will lead to improved mobility. This would be true if the
body was ONLY composed of muscles. The simple fact is that there is multiple
tissue types involved (i.e. ligaments, joint capsules, tendons, etc.) and to be
effective in your mobility practice you will need to understand which tissues
are involved and how to address them. Without being evaluated by a
knowledgeable coach or practitioner, you will be relying on how you feel to
make this determination.
If you are experiencing pain or limited range of
motion during ACTIVE movement, you are likely experiencing a muscular issue or
tendinopathy. If you are experiencing pain or limited motion PASSIVELY (ex:
when you sit in the bottom of a deep body weight squat), then you may be dealing
with a ligamentous or joint capsule issue. Each of these requires a different
type of approach to improve (see Fix #2 in Part II).
Since joint dysfunction can result in
tricky pain referral patterns (feeling pain away from the site of dysfunction)
it is advisable to consult with a coach or practitioner if you are not
improving in a reasonable amount of time.
Myth #3: Mobility drills are best performed before engaging
in physical activity
True mobility issues are often multi-faceted and require a
more comprehensive approach to effectively and efficiently address them. Utilizing specific and targeted mobility
drills prior to engaging in physical activity is an extremely effective way to
improve mobility. To maximize effectiveness and economy, we are going to want
to take advantage of each part of the workout individually. This means
implementing mobility strategies before, during, and after the workout. Doing
so will allow you to TRAIN mobility rather than simply “mobilizing” tissues.
This is perhaps the most important concept to understand since functional
movement is a complex process of sensorimotor control. Your tissues are
constantly giving feedback to your brain, so why not harness this process to
elicit specific responses? Fix #3 will address this concept in more detail.
This article is by no means a comprehensive overview of all
of the concepts with regards to mobility and functional movement. The goal is
to get you thinking about mobility more strategically. In Part 2, we will
elaborate on these concepts in more depth and introduce a few simple “Fixes”
that you can utilize in your mobility practices.