Improving Articular Workspace
And Shortening The Gap
In continuation of our previous discussion, we exposed that training flexibility is essential to improve articular health, but not enough.
When we increase passive range, we expose the newly acquired degrees of movement. This exposure was previously protected by the mechanoreceptors working intelligently to prevent injury. Now it’s temporarily unprotected.
Mobility training aims to improve that Articular Workspace. There are several strategies used by many different methods, but they focus on similar end goals. The takeaway is to have a well-defined plan and not deviate.
When we talk about mobility training, we are necessarily speaking about strength training. The difference is merely the specific applications. Several pieces of research show that our peak strength in a given joint is around the mid angles of its range. It means that when we unlock space in that joint, it becomes fragile.
Very well, we all understand that we need to strengthen that joint in the extremities of its range to prepare it for the specific goal — or athletic endeavor that we seek to achieve. Remember: to start exercising, it is necessary to have a strong “why/motive” and a plan. Use the Principle of Specificity in your favor.
To remind us, the principle states that gains will be specific to the stimulus that you implement. In other words, you need to train the specific movements applied to the specific environments that you desire. If you have no reason to do something, don’t do it.
Returning from my digression and back to strengthening the end ranges of our joints, let us visit some physiology here. When you need to strengthen a muscle and want to prioritize safety (which should be always) do you implement the most or the least aggressive method? I hope you choose the same as me.
Revisiting muscle contraction, which is the least aggressive type of contraction, concentric, eccentric, or isometric? Yes! You are correct, isometric! The sliding of fibers causes micro lesions and irritations. If the tissue is damaged or weakened, it may increase inflammation.
An isometric contraction, using strength training principles, in maximum ranges will ensure high neural activity, without the downside of inflammation. It should be the first step in increasing motor control on a given joint (at a given angle). Also, there is plenty of research confirming that isometric strength training pays delivers high results, especially if you are simply seeking to be healthier overall. Once we start isometric contraction in maximum ranges, we begin to develop control in these ranges. This control is what fills the gap between passive and active range of motion, and consequently, what mitigates injury.
To conclude this section, the best way to start making this routine sustainable is to develop a progression of training. This progression often has two phases, expansion and control of these newly acquired ranges.
In the next issues, we will discuss the practical details of how this expansion works. Furthermore, we will discuss how daily maintenance would look like.
Remember to post in the comments any questions or any experiences you might have had in your personal or professional routine.
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Strength to you!
