Why Mobility is Essential for Athletes and How to Improve It
Mobility is often the missing link in an athlete’s performance and longevity. While strength, endurance, and power are heavily emphasized in training programs, mobility work is frequently overlooked. However, improving mobility can enhance movement efficiency, reduce the risk of injury, and improve overall athletic performance.
What is Mobility and Why Does it Matter?
Mobility refers to the ability of a joint to move actively through its full range of motion. Unlike flexibility, which is the passive lengthening of muscles, mobility is about control and function. Without sufficient mobility, athletes may experience restricted movement patterns, leading to compensations, inefficiencies, and increased injury risk.
Key Benefits of Mobility for Athletes
Injury Prevention – Improved mobility reduces strain on joints and muscles, lowering the risk of common injuries such as sprains, strains, and tendonitis.
Enhanced Performance – Efficient movement patterns translate to better strength, speed, and agility in sport-specific actions.
Increased Strength Potential – Greater mobility allows athletes to achieve better positioning in exercises like squats, deadlifts, and Olympic lifts, leading to greater force production.
Faster Recovery – Incorporating mobility work improves blood flow and muscle elasticity, aiding in faster recovery between sessions.
Better Longevity in Sport – Athletes with superior mobility are less likely to develop chronic pain and movement dysfunctions over time.
Common Mobility Restrictions and How to Fix Them
Many athletes struggle with mobility in specific areas, which can limit performance and lead to discomfort. Below are some of the most common trouble areas and exercises to improve them.
1. Hip Mobility
Common Issue: Tight hip flexors and restricted internal/external rotation can limit squat depth and running mechanics.
Exercises to Improve:
90/90 Hip Stretch – Enhances internal and external rotation.
Couch Stretch – Opens up the hip flexors and quads.
Hip CARs (Controlled Articular Rotations) – Improves hip joint control and range of motion.
2. Ankle Mobility
Common Issue: Poor ankle dorsiflexion affects squat depth and explosiveness in jumping and sprinting.
Exercises to Improve:
Banded Ankle Distraction – Helps open up the joint for better dorsiflexion.
Knee-to-Wall Ankle Mobilization – Improves range of motion in the ankle.
Calf Stretch with Dorsiflexion Focus – Loosens up tight calves that restrict movement.
3. Thoracic Spine Mobility
Common Issue: Poor thoracic extension and rotation can affect posture, overhead lifts, and rotational power in sports.
Exercises to Improve:
Thoracic Extension on Foam Roller – Helps improve spinal extension.
Thread the Needle – Enhances rotation and flexibility in the upper back.
Quadruped T-Spine Rotations – Strengthens rotational movement patterns.
4. Shoulder Mobility
Common Issue: Restricted overhead movement can limit pressing strength and lead to compensatory patterns.
Exercises to Improve:
Banded Shoulder Distractions – Opens up the shoulder joint.
Wall Angels – Helps with scapular control and stability.
Prone Swimmers – Improves mobility through controlled articulation.
How to Incorporate Mobility Training
Mobility work doesn’t have to take hours; just a few minutes before or after training can make a significant impact. Here’s how to structure mobility into your routine:
Pre-Workout: Use dynamic mobility drills (e.g., hip CARs, banded distractions) to prepare joints for movement.
Post-Workout: Static stretching and foam rolling can aid recovery and improve tissue quality.
Dedicated Mobility Sessions: 2-3 times per week, spend 15-20 minutes targeting your weakest areas.
Athletes who neglect mobility work often pay the price with nagging injuries and compromised performance. Mobility training ensures better movement efficiency, reduced injury risk, and improved overall performance. By consistently working on mobility, athletes can prevent injuries, increase performance, increase strength potential, improve recovery, and sustain long-term success in their sport.
For any questions on how to implement mobility into your training reach out to us or schedule a consult today!
-Coach Mike