Range of motion: The full movement potential of a joint, usually its range of flexion and extension.
When you have a limited range of motion (ROM), your overall performance of desired activities is also limited. If you are training for a big race, hockey game, or triathlon, limited ROM can lead to overcompensation and possible injury. Weeks (or months) of rehab isn’t worth it the chance, that’s why we’re sharing ways to increase your ROM.
Limited Range of Motion
It’s nearly instinctual to stretch...until you get that pain in your back or shoulder. Limited ROM simply refers to a joint in your body that has a reduction in its ability to function properly. Example: a knee may lack 10 degrees of full extension due to a past sports injury.
The reduced motion may be a mechanical problem with the specific joint, or it may be the result of past injury or disease. Most commonly, health issues such as osteoarthritis, rheumatoid arthritis, or other types of arthritis may impact your ROM.
Stretching can be used to improve ROM of joints, and, as we’re sure you’ve noticed in your training regimen, is also a preventative measure. Why? If ROM is limited asymmetrically in the hamstrings, then your body can overcompensate, and it could lead to a pelvic torsion and lower back pain. When this occurs, you are taking chances with risking injury.
CORESHORTSTM patented technology not only helps top athletes prevent injury, but it allows people who have injuries from compensating for lack of ROM and mobility. Check out our selection of premium compression shorts!
Why is full ROM important?
A joint MUST go through its full ROM daily to remain healthy. If movement is limited, synovial fluid, which is a nutrient-rich and internal lubricating fluid, cannot properly circulate to protect your joints. Eventually, this will cause stiffness, joint and/or muscle dysfunction, and joint deterioration.
A full ROM will increase flexibility, strength, muscle tone, and will help expend more calories. Other benefits of ROM exercises include:
- Improved Circulation
- Enhanced Muscle Strength
- Maintained or Increased Flexibility
- Reduced Pain and Stiffness
- Better Sports Performance
- Decreased Injury Potential
Pro athletes, amateurs, and elite weekend warriors alike all agree that compression shorts prevent injury and also enhance performance. The purpose and design of CORESHORTS™ are what differentiates them from regular compression shorts and makes them UNIQUE! Experience better performance and prevent possible injury by finding out which tier of compression best suits you.
Ways to Improve Range of Motion
Here are four stretching methods to improve your ROM:
Static Stretching
Static stretching is basically holding muscle tissue in an elongated form. At minimum, you should hold the stretch for 30- to 60-seconds at a mild to moderate discomfort level.
Remember: Static stretching before athletic training may cause loss of performance. When gaining ROM, then static stretching should be performed, after activity or separately.
Dynamic Stretching
Active stretching is where you are moving in and out of your available ROM. Think side lunges, trunk twists, and toy soldier kicks. When integrated into your warm-up, dynamic stretching can improve ROM.
Myofascial Release
Foam rolling may also help improve joint ROM. Unlike static stretching, it can be performed before or after training. Many athletes will choose foam rolling for post-workout to help with recovery time.
Hold/Relax
This form of stretching is called Proprioceptive Neuromuscular Facilitation (PNF). It’s a quick and effective method to increase ROM. While there are several types of PNF stretches, the hold/relax technique is easiest. All you do is move the joint or muscle to a point of feeling a light stretch and then hold for about 10 seconds. After that, progress further a little more into the stretch and hold for about another 30 seconds.
Remember: Stretching is critical to maintaining joint flexibility and ROM. However, you should only feel a mild stretch, not pain!
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