Mobilisation should be a proactive approach, one that doesn’t happen because your sore from the killer workout the day before. We often see athletes complete a gruelling session and just walk right out of the gym doing absolutely nothing to address the potential issues that are right around the corner. By mobilising we can prevent many potential injuries, increase our recovery rate and enhance our performance. Mobilisation consist of three main modalities: soft tissue work, stretching, and joint mobilisation.
Soft Tissue Work
The main soft tissue work we see is self-myofascial release, (SMFR) using foam rollers, lacrosse balls and massage sticks etc. This can be performed before or after training sessions. Everyone should carry a kit with them to the gym and at home. Spending 5mins a day can prevent a tone of injuries.
The two main types of stretching are static and dynamic. Both have their places and are used largely in the world of fitness. Dynamic is generally used before the workout whereas static is best used after.
A variety of techniques used involving stretch bands, to provide distraction at a given joint. The goal of joint mobilization is to help increase extensibility of a joint capsule by breaking up adhesions and/or stretching the capsule itself. Be cautious if you are experiencing pain or are prone to joint subluxations or dislocations as joint mobilization is contraindicated.
The primary focus of mobility is to improve positions thereby improving power output and performance.
We will cover what exactly each of these modalities are later on.