What is Mobility and Why is it Important for Athletes? |How to Build Your Body’s Power and Performance with Mobility

Flexibility and Mobility

You’re probably aware that both flexibility and mobility are vitally important for athletic performance (as well as general good health), but you may not be quite as aware of how they differ and exactly what each brings to the table.

Traditional sports medicine defines flexibility as “the ability of a muscle to be lengthened” and mobility as “the ability of a joint to move through a range of motion.” A more modern approach also considers “the ability to control movement through a range of motion” to be a crucial aspect of mobility, and we do too – which is why the best fitness apps to get in shape emphasize mobility training.

Intentional Movement and Mobility

Mobility inherently incorporates flexibility; athletes have to be flexible in order to be fully mobile. But intentional movement and mobility goes well beyond the mechanics of loosening and lengthening muscle fiber and the joint’s ability to move freely.

It also includes the nervous system’s ability to relax, loosen, and allow movement as well as the neuromuscular network’s ability to activate muscles and control their movement through all ranges of motion.

This ability to activate and control muscle movement is what makes mobility so crucial to athletic performance. When athletes aren’t able to position themselves properly for a climb, a lift, a sprint, or whatever their desired sport demands, they risk injury and their performance suffers.

Optimizing mobility through functional mobility exercises can significantly decrease the risk of injury. Most injuries occur when athletes demand more than their bodies are prepared to handle, and this includes when antagonistic muscles are forced to compensate for agonists that are restricted because of an inability to move freely on command.

So what is mobility training? It’s centered around improving joint mobility through movement resistance training and encourages postural stability throughout the entire kinetic chain. This happens by increasing the degree to which an articulation can move without restriction, and by coordinating the actions of the neuromuscular system with the muscle tissue surrounding the joint.

Mobility Enhances Performance and Recovery

These controlled, intentional actions increase strength. A limited range of motion corresponds directly to limited muscle growth and therefore limited performance, and stronger stabilizing muscles keep the joints in peak condition. Adding mobility exercises to your training regimen allows you to target and correct any restrictions to your muscle movements and intentional range of motion.

Good mobility also allows athletes to recover more easily and thoroughly after a hard workout, a match or competition, or any other sporting event. Daily training takes a toll on an athlete’s body, and it’s important to rest and repair in every way possible. This includes adequate hydration (which is often much more than people think it is) and good nutrition, rest and sleep, and supportive clothing or gear.

Mobility exercises like the ones we’re going to talk about next help:

✔ Increase muscle responsiveness

✔ Decrease soreness

✔ Accelerate recovery

Foam rolling and other self-myofascial release techniques break up muscle knots and increase blood flow. Releasing trigger points assists in re-establishing proper patterns of movement.

Mobility Exercises to Try

This short list of mobility exercises will give you a quick check on your body’s mobility. Use this evaluation to learn more about where you need to focus your training.

Straight Leg Raise:

Assesses active mobility of fully flexed hip and the ability to move lower extremities discreetly.

Deep Squat:

Tests core and pelvic mobility, total body mechanics, and neuromuscular control.

Inline Lunge:

Replicates deceleration movements and direction changes, which are important in most sport and fitness activities.

Single Rep Pushup:

Evaluates reflex core stabilization and intentional movement.

Hurdle Step:

Identifies asymmetry and compensation in stepping patterns, stride mechanics, and stability.

Mobility FAQs

What’s the Difference Between Mobility and Flexibility?

Flexibility is your muscle’s ability to move and lengthen, but mobility is your own ability to control that muscle movement. Mobility means that your body and brain work together to intentionally direct your muscles through a full range of motion for better athletic performance and a lower risk of injury.

What Are Mobility Exercises and Techniques?

The four “S”s of mobility include stretching (especially dynamic stretches), strengthening and stabilizing, and self-myofascial release, which is a lot of syllables to describe a foam roller. Fitness apps are a great way to learn more about how to improve mobility. Join a Fit! app mobility program, and you’ll have access to top-notch training led by mobility master Doc Jen Esquer.

Why Does Better Mobility Lead to Better Performance?

Better mobility means better performance because you will be able to position your body properly to make the moves you want it to make. You will also feel more stable and therefore stronger and more in control of those movements, which naturally optimizes how you perform on the field (or wherever else you’re doing what you love to do!).