Mobility in Sport

Mobility, also referred to as range of motion, is defined as the ability to move freely and efficiently around a joint in the absence of pain (2). Its importance in relation to general motor movement, which is the coordinated movement of muscles and joints to achieve specific actions, has been well documented with a vast number of studies demonstrating the influence of mobility on motor function as it provides the foundation for executing these movements (3, 4). However, like anything in life, mobility in moderation is key for optimal motor function and structural stability.

Hyper / Hypo - Mobility

Hypermobility

Hypermobility and hypomobility are two conditions that affect the mobility and stability of the joints in the human body. In hypermobile individuals, connective tissues surrounding the joints are more lax, allowing joints to move beyond their intended range (5). While this may seem advantageous, it can lead to instability and a higher risk of joint dislocations and injuries. If that is the case, then why risk training mobility at all? Hypermobility is a “manifestation of hereditary disorders of connective tissue (HDCT)” (6), meaning if you aren’t predisposed to such biomarkers, then it may be wise to include some form of mobility training.

Hypomobility
Well, on the other hand, a lack of mobility can be associated with restrictions in joint movement due to tight connective tissue, which in turn can cause excessive joint pain and muscle weakness (6). Additionally, decreased mobility can contribute to muscle imbalances, affecting overall body alignment and postural control, further impacting motor function (7). This condition can cause joints to become stiff and rigid, leading to difficulties in performing simple tasks and decreased range of motion (7). Unlike the innate nature of hypermobility, hypomobility is often associated with conditions like arthritis, injury, or neurological disorders (7).

Mobility in Sport

Despite vast differences in physiological demands between sports, similar objectives relating to force production and health exist to achieve success, both of which have shown to be largely influenced by factors associated with mobility (8). Practitioners often associate factors such as the stretch-shortening cycle (SSC), the ability to dissipate and expel force depending on the relative tendon stiffness, as predictors of success for sprinting (9). Whilst this is true, achieving an adequate level of tendon stiffness can be counterintuitive.

Going off the aforementioned information of hypomobility, which describes tightness as a contributing factor to muscle imbalances, you may think that mobility would reduce force production. However, in this instance, tendon stiffness is achieved when the body is exposed to forces (known as impulses) over time (10). Dr. Gary Hunter of the University of Alabama at Birmingham explains it best: “Longer Achilles tendons appear to generate more power because they stretch more,... It’s like a rubber band; the longer the stretch, the more force that can be generated to provide forward velocity while running”(11). Click here to learn more about the role of elasticity in force production.

Furthermore, the influence of mobility on injury prevention also cannot be understated. When joints and muscles lack appropriate mobility, the body compensates by placing excessive stress on surrounding structures (12). This increased stress can lead to overuse injuries, muscle strains, or joint sprains. Additionally, limited mobility alters movement patterns, creating musculoskeletal imbalances and increasing the risk of traumatic injuries (13). For instance, restricted hip mobility may contribute to altered walking or running mechanics, leading to injuries such as shin splints or knee pain.

Hopefully by now, you understand the critical role that the literature has suggested mobility has on motor function, force production, and injury prevention, allowing for efficient movement patterns, enhances force production capabilities, and reduces the risk of injury. However, the context of how this is achieved is generally misunderstood. Click here to see what mobility training entails.

References:

1. Behm, David. (2018). The Science and Physiology of Flexibility and Stretching: Implications and Applications in Sport Performance and Health. 10.4324/9781315110745.

2. Veeger HE, van der Helm FC. Shoulder function: the perfect compromise between mobility and stability. J Biomech. 2007;40(10):2119-29. doi: 10.1016/j.jbiomech.2006.10.016. Epub 2007 Jan 12. PMID: 17222853.

3. Kaya D, Guney-Deniz H, Sayaca C, Calik M, Doral MN. Effects on Lower Extremity Neuromuscular Control Exercises on Knee Proprioception, Muscle Strength, and Functional Level in Patients with ACL Reconstruction. Biomed Res Int. 2019 Nov 15;2019:1694695. doi: 10.1155/2019/1694695. PMID: 31828089; PMCID: PMC6881759.

4. Salles JI, Velasques B, Cossich V, Nicoliche E, Ribeiro P, Amaral MV, Motta G. Strength training and shoulder proprioception. J Athl Train. 2015 Mar;50(3):277-80. doi: 10.4085/1062-6050-49.3.84. Epub 2015 Jan 16. PMID: 25594912; PMCID: PMC4477923.

5. Carbonell-Bobadilla N, Rodríguez-Álvarez AA, Rojas-García G, Barragán-Garfias JA, Orrantia-Vertiz M, Rodríguez-Romo R. Síndrome de hipermovilidad articular [Joint hypermobility syndrome]. Acta Ortop Mex. 2020 Nov-Dec;34(6):441-449. Spanish. PMID: 34020527.

6. Baeza-Velasco C, Grahame R, Bravo JF. A connective tissue disorder may underlie ESSENCE problems in childhood. Res Dev Disabil. 2017 Jan;60:232-242. doi: 10.1016/j.ridd.2016.10.011. Epub 2016 Oct 29. PMID: 27802895.

7. Byra J, Kulesa-Mrowiecka M, Pihut M. Physiotherapy in hypomobility of temporomandibular joints. Folia Med Cracov. 2020 Sep 28;60(2):123-134. PMID: 33252600.

8. Opplert J, Babault N. Acute Effects of Dynamic Stretching on Muscle Flexibility and Performance: An Analysis of the Current Literature. Sports Med. 2018 Feb;48(2):299-325. doi: 10.1007/s40279-017-0797-9. PMID: 29063454.

9. Markovic G, Mikulic P. Neuro-musculoskeletal and performance adaptations to lower-extremity plyometric training. Sports Med. 2010 Oct 1;40(10):859-95. doi: 10.2165/11318370-000000000-00000. PMID: 20836583.

10. Arampatzis A, Mersmann F, Bohm S. Individualized Muscle-Tendon Assessment and Training. Front Physiol. 2020 Jun 26;11:723. doi: 10.3389/fphys.2020.00723. PMID: 32670094; PMCID: PMC7332733.

11. Hunter GR, McCarthy JP, Carter SJ, Bamman MM, Gaddy ES, Fisher G, Katsoulis K, Plaisance EP, Newcomer BR. Muscle fiber type, Achilles tendon length, potentiation, and running economy. J Strength Cond Res. 2015 May;29(5):1302-9. doi: 10.1519/JSC.0000000000000760. PMID: 25719915.

12. Fong CM, Blackburn JT, Norcross MF, McGrath M, Padua DA. Ankle-dorsiflexion range of motion and landing biomechanics. J Athl Train. 2011 Jan-Feb;46(1):5-10. doi: 10.4085/1062-6050-46.1.5. PMID: 21214345; PMCID: PMC3017488.

13. Delvaux F, Schwartz C, Decréquy T, Devalckeneer T, Paulus J, Bornheim S, Kaux JF, Croisier JL. Influence of a Field Hamstring Eccentric Training on Muscle Strength and Flexibility. Int J Sports Med. 2020 Apr;41(4):233-241. doi: 10.1055/a-1073-7809. Epub 2020 Jan 14. PMID: 31935778.