Top 5 Mobility Mistakes People Make (And How to Fix Them)
The word mobility may make you think of how well a person can walk or run. When you hear a football announcer talk about a quarterback’s “mobility”, they are talking about how well that quarterback can escape the pocket and make plays with his feet. When a physical therapist talks about mobility, though, they are more likely talking about your ability to move your joints and use your muscles easily and comfortably – not your ability to scramble for a first down.
Your body’s ability to move efficiently and independently during everyday tasks can be affected by your flexibility, strength, balance and coordination. Poor mobility can affect the way you work, the way you exercise, the way you do basic household tasks, and can ultimately be a source of injuries. And mobility issues don’t only impact older adults; they can cause problems for people of any age and any lifestyle. With that in mind, let’s consider 5 of the most common mobility mistakes people make, and how to fix them.
Mistake #1: Confusing Stretching with Mobility
Stretching is good for flexibility, or muscle length. This can contribute to mobility, but it is not the whole picture. Mobility requires both flexibility and stability, or control. Controlled joint movement through a range is essential for healthy, functional mobility. Improving flexibility will have a limited impact on your functional mobility if you neglect stability.
How to fix it: Incorporate active mobility drills into your routine. Simple exercises like lunges and squats, or activities like stair-climbing or cycling can help strengthen muscles around your joints and add some stability to your activities.
Mistake #2: Ignoring Joint-Specific Mobility
Joints can be stressed and aggravated by nearly everything we do, even sitting too long. It’s easy to ignore particular joints until they get sore or stiff. Be sure to include important joints in your flexibility and strengthening routines. Your hips, shoulders, ankles, and thoracic spine can be particularly susceptible to injury if neglected.
How to fix it: Focus on joint-specific mobility exercises to be sure nothing is neglected. Remember to pair flexibility with stability for best results. Also, if you find you regularly experience pain or stiffness in a particular joint, consider getting a professional assessment. Simple corrections in posture and movement can make a big difference.
Mistake #3: Sitting Too Much Without Counteracting It
Prolonged sitting can affect your hips, spine, and posture. Desk workers often experience shoulder and neck pain after long sedentary periods. This is becoming more of a problem as more people than ever do their work at computers. Bad posture and bad ergonomics can exacerbate these problems.
How to fix it: Take short movement breaks regularly throughout the day. Walk around, do some basic stretches – any type of movement can play an important role in protecting your joints. Also, put some effort into improving ergonomics, whether it’s your monitor height, your chair height, or any other thing in your environment that can help you sit and work comfortably. Better ergonomics can also help you maintain better posture, putting less stress on your joints.
Mistake #4: Skipping Warm-Ups (or Doing the Wrong Ones)
Sometimes it can feel like a workout is something we have to squeeze into a busy schedule, and it can be tempting to skip warm-ups and get straight to work. It’s not worth it. Working out with cold muscles and stiff joints can increase your risk of injury.
How to fix it: Create a habit of warming up that you can stick with. Set realistic goals. It can also be a good idea to tailor your warm-ups to your activity (walking, gym, sports). When creating a routine, make sure it’s more than just static stretching (see mistake #1). A dynamic warm-up can help get your joints, muscles, and heart ready for your workout.
Mistake #5: Pushing Through Pain Instead of Addressing It
Some amount of soreness can be a normal part of physical activity. Mild muscle aches following a workout are not usually a cause for concern. Sometimes, though, pain can be an indicator of a more serious underlying issue. Pushing through the pain can make the issue worse. Pain can also force compensations that can lead to injury in another part of your body.
How to fix it: Pay attention to your body. If your pain persists, or if it is preventing you from doing things you would normally be able to do, reach out for professional help. Early intervention can be a huge benefit. If there’s ever any doubt, err on the side of seeking medical guidance. Your body is worth it.
These are just a handful of the many mistakes that people make, causing unnecessary disruptions in their daily lives. Maintaining and improving mobility can not only help you stay active and pain-free, but it can also play a big role in improving your quality of life, especially as you get older. Better movement means living a more active, independent life at any age. Keep mobility in mind during your workouts and regular activities. Remember, consistency can be more important than intensity, and remember to reach out for guidance from a skilled physical therapist if you have excessive pain or any questions about your mobility. Small changes today can lead to big improvements in the future.
