Mobility, the ability of your body to move freely and easily, plays a fundamental role in your daily activities and overall health. Yet, not everyone experiences the same level of mobility. Read on as we delve into the scientific underpinnings of mobility, explore why some individuals are more mobile than others, and differentiate between hypermobility and hypomobility. We'll also discuss why maintaining optimal mobility is crucial for healthy movement and how physical therapy can enhance mobility.
What is mobility, and why does it vary among individuals?
Understanding mobility
Mobility refers to the ability to control the movement of joints within their full range of motion. It's a critical component of physical fitness, encompassing the ability to perform movements without restrictions. The science behind mobility combines biomechanics, anatomy, and physiology elements, as bones, muscles, tendons, and ligaments collaborate to facilitate movement.
Factors influencing individual mobility levels
Several factors contribute to individuals’ varying levels of mobility. Genetics play a pivotal role, as they determine the structure of joints and the length of ligaments. Age, lifestyle choices, and physical activity levels also significantly impact mobility. Sedentary lifestyles can lead to stiff muscles and tight joints, whereas regular exercise typically improves range of motion. Injuries and medical conditions, such as arthritis, can further affect mobility, making movement more challenging. Additionally, strength can affect the range of motion in your joints - if your muscles are too weak to effectively move your joints, you are overall less mobile than someone who has the strength to move efficiently.
Hyper vs. hypomobility
It is important to remember that strength is directly correlated to mobility. These terms of hyper or hypomobility refer to the range of motion in your joints alone, not necessarily your overall mobility, which takes into account the strength of your muscles to move your joints in their full range of motion.
Hypermobility is a condition in which joints can easily move beyond the normal range expected for a particular joint, often referred to as being “double-jointed.” While it can provide an advantage in activities like dancing and gymnastics, hypermobility can also lead to joint pain, instability, and an increased risk of injury.
Conversely, hypomobility, or reduced range of motion, can result from various causes, including sedentary behavior, aging, or underlying health conditions. It can make daily activities more difficult and lead to compensatory movements that increase the risk of injury.
Determining your mobility status
Understanding your mobility level is crucial as it affects your daily activities, athletic performance, and risk for injury. Good mobility contributes to performing movements efficiently and safely, while poor mobility can lead to compensatory patterns, increasing the likelihood of pain and injury.
How to determine if you are hypermobile
If you often experience joint pain without noticeable swelling, frequent dislocations or subluxations, and have a history of sprains or soft tissue injuries, you may be hypermobile. Individuals with hypermobility can typically extend their limbs beyond the normal range if they are strong enough to do so, such as bending the thumb to touch the forearm or elbows bending backward.
Signs you might be hypomobile
Hypomobility in one or more joints is characterized by a reduced range of motion. You might notice difficulty performing everyday movements, such as squatting, reaching overhead, or touching your toes. Feeling tightness or restriction during these activities can indicate hypomobility.
Sedentary behavior, aging, and previous joint or muscle injuries can contribute to hypomobility. If you have a history of limited physical activity or past injuries that affect joint movement, you may be at risk of being hypomobile.
Assessing your mobility
If you’re unsure about your assessments or if pain accompanies any range of motion, consulting with a healthcare professional, such as a physical therapist, can provide clarity. They can perform comprehensive evaluations and offer personalized advice based on your mobility status.
Identifying whether you are hypermobile or hypomobile helps you tailor your fitness and wellness routines to your body’s needs. For hypermobile individuals, stabilizing exercises and strength training might be recommended to support overly flexible joints. Conversely, those with hypomobility may benefit from stretching, mobility exercises, and perhaps manual therapy to improve their range of motion.
Understanding your mobility status empowers you to make informed decisions about your health and fitness strategies. It’s not about labeling yourself; instead, it’s about recognizing your body’s needs and addressing them appropriately to prevent injury and improve performance.
The importance of mobility for healthy movement
Optimal mobility is essential for performing daily tasks and engaging in physical activity. It allows for control of the full range of motion for walking, bending, lifting, and more. Good mobility contributes to balance and stability, reducing the risk of falls and injuries.
Furthermore, mobility is closely linked to overall health. Limited mobility can lead to decreased physical activity, which is associated with various health issues, including obesity, heart disease, and diabetes. Additionally, good mobility helps maintain joint health, muscle strength, and flexibility, contributing to a better quality of life.
How physical therapy can improve mobility
Physical therapy is crucial in improving mobility, especially for individuals experiencing stiffness, pain, or injury. Physical therapists use techniques tailored to the individual's specific needs and goals, including stretches, strength training, and joint mobilization, to enhance flexibility and range of motion. Therapists assess each person's level of mobility, identify areas of restriction, and develop a customized plan to address these issues. Through guided exercises and education, physical therapists help individuals improve their mobility, leading to better health and an enhanced ability to perform daily activities.
Physical therapy for hypermobility
Building stability and joint support
Physical therapy often focuses on stability and strength rather than increasing flexibility for hypermobile individuals. Hypermobility means that the joints are able to move beyond the normal range, leading to instability, pain, and an increased risk of injury. Physical therapists typically work with hypermobile patients to strengthen the muscles surrounding the hypermobile joints, thereby providing better support and reducing the likelihood of dislocations and sprains.
Proprioception and body awareness training
Hypermobility can sometimes impair proprioception, the sense of joint position. Physical therapy aims to enhance proprioception through exercises that improve body awareness. These might include balance training, coordination exercises, and activities that teach the body how to move safely and efficiently. Improving proprioception helps hypermobile individuals avoid extreme joint positions that could lead to injury.
Physical therapy for hypomobility
Addressing restricted movement
In contrast, physical therapy for hypomobile individuals focuses on increasing flexibility and range of motion. Hypomobility means that joints don’t move “far” enough, leading to stiffness, discomfort, and limited functionality in daily activities. Physical therapists use various techniques, including stretching exercises, joint mobilizations, and soft tissue work, to alleviate tightness and improve movement capacity.
Functional movement training
Integrating functional movement training into physical therapy is crucial for those with hypomobility. This approach involves teaching patients how to safely and effectively perform movements essential for daily life, such as squatting, reaching, or walking. By combining flexibility work with functional exercises, patients can enhance their mobility while improving their overall physical performance and reducing the risk of injuries.
Regardless of the mobility issue, physical therapy requires ongoing assessment and customization. Therapists continuously evaluate the patient's progress and adapt the treatment plan as necessary. This dynamic approach ensures that the therapy remains effective and responsive to the patient’s evolving needs.
Whether you are hypermobile, hypomobile, or somewhere in between, physical therapy offers a path toward better movement and well-being. By working with a physical therapist, you can develop a personalized plan that addresses your mobility challenges and helps you move more freely and confidently.
Understanding the science behind mobility and recognizing the differences between hypermobility and hypomobility is essential to achieving optimal physical health. Mobility is a cornerstone of healthy movement, significantly impacting our ability to engage in daily activities and maintain overall wellness. Physical therapy offers a personalized approach to improving mobility, catering to individual needs and challenges. Incorporating physical therapy into your wellness routine can enhance mobility, prevent injuries, and lead a more active, fulfilling life. We consider it a privilege at EW Motion Therapy to help all our clients pursue health movement so they can continue their favorite activities pain-free. To learn more about how physical therapy can influence your overall wellness, click the button below to download our answers to 20 frequently asked questions.
