Mobility. What exactly is it? Well, think of it as “pre-hab” instead of “rehab”. It is the following: prevention of injury, increasing and improving one’s performance in range of movement whether it be functional movements or athletic performance. I used to be unfamiliar with mobility until May 23, 2010. That day changed my life forever.
It all started when I was a fitness instructor for Gold’s Gym. I was teaching 15 classes a week. There was very little stretching or any kind of mobility prior to teaching my classes. I just didn’t have time for it. Usually, I’d teach two classes back to back. It was a regular weekly expectation of feeling sore and a little beat up. I didn’t think anything of it because I was a fitness professional, right? I assumed it was normal. There was one particular class that was a favorite. It was a dance class called BODYJAM. Although it was one of my favorites, it was also one of the most challenging. Every three months there was new choreography to learn and teach. The styles of dance ranged from jazz to hip hop. I remember within 6 months into teaching that class, my knees were bothering me. My left knee in particular began to swell to the point I would wear a compression sleeve for support. That was the first sign of my mobility issues, but as most of us do, I ignored it and just hoped it would go away.
Then I started feeling a sharp pinch inside of my knee cap, like someone was shoving a nail in between the bones; first during squats, then after jumps, walking, then eventually all of the time. I figured I would increase the dosage of my supplements, which were glucosamine and omega-3 fatty acids. Then I discovered a liquid form of glucosamine called “Joint Juice”. I was drinking that in addition to using the other two supplements. The pain appeared to subside for a little while. I thought I had self-medicated myself. I felt great. I was leaping higher, lifting heavier and looking awesome. Then it happened!
There was a big “POP” after landing on my left knee. It sent me crumbling to the floor like a deflated balloon. I thought I could get up and just shake it off but I could not. The swelling grew to the size of a softball. I didn’t want to disappoint the class so I finished teaching the class on one leg. It was one of the most painful things I’ve ever done. It was also not smart because I stood the chance of really injuring myself and having permanent damage.
As time went on it was eventually diagnosed as a ripped meniscus. I had an arthroscopic surgery done on it and went through weeks of physical therapy. It was one of the most humbling periods of my life, however it was the first introduction to what is now one of the most important things in my training regimen, which is mobility.
When I began to CrossFit on a regular basis, I was using kinesiology tape every single workout. Kinesiology tape, also known as “KT TAPE”, is applied along muscles, ligaments, and tendons (soft tissue) to provide a lightweight, external support that helps you remain active while recovering from injuries. KT Tape creates neuromuscular feedback (called proprioception) that inhibits (relaxes) or facilitates stronger firing of muscles and tendons. This feedback creates support elements without the bulk and restriction commonly associated with wraps and heavy bracing.
Well, I think I was really using it more like a security blanket. It wasn’t until I competed last year at The Pantheon Games where I came across a chiropractor in the athlete area. He showed me some simple exercises with a lacrosse ball and a foam roller. Then he told me about Kelly Starrett. Kelly is a CrossFit Coach, Physical Therapist, Author and Speaker. His methods, “Make the invisible, visible” as he would say. You can go to MobilityWOD.com to learn more about Kelly and his incredible teaching in this area. After a few minutes, I felt incredibly better and was able to crush the upcoming WOD (workout of the day) that afternoon. Upon returning home, I wanted to learn more so that’s when my research began!
It was during my research I discovered that everyone should perform mobility on themselves every day, regardless if one works out or not. If one does workout then it is essential that they do perform mobility before and after every workout. This is necessary in order to prevent stiffness and hardening of the tough membranes that support and connect your muscles. These membranes are called myofascia. When one receive a massage, they are getting what is often referred to as a form of myofascial release therapy. Even if one doesn’t workout, there should be some mobility performed to prevent the body from becoming rigid, stiff, and eventually incapable of performing normal activities such as bending over, reaching above one’s head or squatting down. It also doesn’t have to be for a long time either. Mobilization is based on the individual’s needs. Still confused? To help combat muscle soreness and even dull pain, we must address the trigger points in our bodies. Sometimes something as simple as a lacrosse ball does the trick. Consider these examples:
Sore Feet, Calves, Hips and Back:
While standing up, step on the lacrosse ball and spend two solid minutes slowly rolling it around the bottom of your foot – pausing and pressing on the sensitive spots, of course.- While sitting on the ground, traverse each calf, from knee to ankle, and back again.
- While sitting on the ground, pin the lacrosse ball against your outer hip and slowly roll around that area. It’s extremely painful but extremely beneficial.
While standing up, step on the lacrosse ball and spend two solid minutes slowly rolling it around the bottom of your foot – pausing and pressing on the sensitive spots, of course.How about the dreaded foam roller? You know that long noodle thing you see in the corner of the stretching room but don’t really know how to use it? Watch my YouTube video showing very simple ways to use a foam roller.
Besides using a foam roller and lacrosse balls, there are other toys that can be used as well. For example, the photo below shows Kelly Starrettis performing a form of squat mobility. This particular one is for better hip extension. For those who have tight hip flexors, this form of mobility helps athletes squat lower. It not only helps the hip flexors get loose but allows the knees to track properly. By getting lower with your knees tracking properly, the weight is distributed on the heels, resulting in a better squat while being injury free. Yes, all this is performed with a band.
Since my surgical operation, I religiously perform mobility on myself every single day. By being consistent with my practice as well as seeing a trainer who continues to address other areas of imbalance, I no longer use the KT tape. I use Rehband knee wraps to keep them warm and supported during my heavier workouts. It is all about training smarter not necessarily harder!
