Kore Kast
Kore Kast is a Podcast dedicated to integrating health and wellness with an emphasis on Pilates and Functional Fitness. This weekly Podcast is hosted by Kris Harris, a Certified Pilates Instructor and Personal Trainer. Please subscribe and follow our journey...
Kore Kast
Pain-Free Movement: Understanding Joint Stability vs. Joint Mobility
Discover a world where the creaks and groans of an aging body are no longer inevitable, and the fear of joint pain is a thing of the past. I'm Kris Harris, and I'm here to guide you through the maze of joint stability and mobility, revealing exercises and tips that promise to revolutionize your approach to physical well-being. Say goodbye to the confusion about how arthritis and the wear-and-tear of time impact your joints, and get ready to embrace a life of fluid, pain-free movement. With a focus on the power of strong ligaments and muscles to resist unwanted movement, and the necessity of joint mobility for ease of motion, this episode is your roadmap to a body that functions at its optimal level, no matter your age.
Move over, mystery and misconceptions about ligaments and tendons; it's time to shine a light on these unsung heroes of our physiology. In a candid exploration, we dissect the vital roles of these structures in joint health, preventing injuries, and enabling powerful movement. We also share actionable insights into how targeted exercises, like eccentric training, can bolster these critical elements. And I don't just preach theory; I lay out the practical steps you can take to harness the benefits of a well-rounded fitness regime. Empower yourself with the knowledge to keep your joints healthy and your body in balance, all while enjoying the journey to achieving a pain-free and dynamic lifestyle.
Hello and welcome to this week's episode of the Kore Kast. I'm your host, Kris Harris, a certified personal trainer and Pilates instructor with over 18 years of experience working with my clients to help them on their journey towards pain-free movement. I want to share some of what I've learned with you In this week's episode. We'll explore the delicate balance between joint stability and joint mobility. These two essential components play a crucial role in achieving optimal physical function and preventing discomfort. We're going to look at some of the similarities and differences between stability and mobility, the roles that they play in the body. We'll also discuss the 10 main joints in the body and talk about some exercises that can help improve that mobility and stability around those joints. We're going to further examine the role of tendons and ligaments and the way they help to strengthen them, including eccentric exercises. And finally, we're going to cover some effective ways to help improve joint health and ways to promote joint recovery. So let's get started. We're going to explore some current statistics related to joint stability, mobility and associated injuries. Arthritis-related disabilities and limitations are the first injuries, arthritis-related disabilities and limitations are the first. Arthritis affects a person's overall function and mobility, leading to activity limitations. In the United States, approximately 53.2 million, or 21.2%, of adults aged 18 years of age or older have self-reported doctor-diagnosed arthritis. Arthritis is a leading cause of work disability among US adults. Number two is mobility issues in older adults. Loss of mobility affects one-third to one-half of individuals age 65 and older. Close to 14% of American adults have some form of mobility issue that impacts their ability to safely walk and climb stairs. Number three is risk of injury due to limited range of motion. Individuals with limited range of motion face increased risk for injury. For example, limited dorsiflexion range of motion in your ankle movement can lead to a 2.5-fold higher risk of injury compared to those with average range of motion. Number four is aging and mobility-related losses. As people age, limb, maximum muscle force and power decreases 33% and 49% respectively. Maximum oxygen consumption decreases by about 40%. Reaction times more than double. Visual, vestibular and somatosensory systems experience losses. So, as these statistics show, maintaining joint stability and mobility are crucial for preventing injuries and promoting overall well-being. Regular exercise, proper care and awareness of limitations contribute to healthier joints.
Kris Harris:Let's talk some more about what joint stability and mobility are. Joint stability is defined as the ability of a joint to remain fixed in a position and resist unwanted movement. It refers to a joint's capacity to remain fixed and resist undesired movement, relying on robust ligaments and muscles that provide support and maintain proper posture. A stable joint strikes a delicate balance it's strong enough to hold its position, yet flexible enough to allow movement. Stable joints provide a solid foundation for movement, preventing excessive motion that could lead to injury. Components are strong ligaments, tendons and muscles. An example is the stability of the knee joint. It relies on well-functioning ligaments and surrounding muscles. An example is the stability of the knee joint. It relies on well-functioning ligaments and surrounding muscles.
Kris Harris:Joint mobility refers to the degree to which an articulation or where two bones meet can move freely through its range of motion. For optimal mobility, ligaments and muscles must be sufficiently strong to facilitate movement without hindering it. Too much rigidity can lead to restricted motion, while excessive flexibility may cause instability. Mobile joints allow fluid movement, enabling activities like bending, twisting and reaching. Components include healthy joint capsules, synovial fluid and well-balanced muscles supporting the joint mobility. For example, shoulder mobility allows you to raise your arm overhead or rotate it freely.
Kris Harris:Both joint stability and mobility are essential for overall joint health. They contribute to pain-free movement and functional abilities. Imbalances in either can lead to discomfort, injury or reduced performance. Stability emphasizes control and resistance to movement. Mobility will emphasize the range of motion. Stability involves ligaments, tendons and muscle strength, while mobility involves joint capsules, synovial fluid and muscle flexibility. Unstable joints are prone to injury and restricted mobility can lead to stiffness and discomfort.
Kris Harris:Joint stability and mobility are interconnected. Striving for a harmonious balance ensures healthy, functional joints. So why do mobility and stability matter? Performance enhancement is one. Optimal joint mobility and stability are crucial for any physical activity. They allow efficient movement patterns, reducing the risk of injury. Another reason is pain prevention. An unhealthy range of motion, whether overextension or restricted movement, can strain surrounding structures example ligaments, muscles or tendons and lead to pain and balance and function. Achieving a balance between mobility and stability provides a stable foundation for movement. It prevents hypermobility, which is ligamentous laxity and stiffness.
Kris Harris:Let's explore the critical joints and their roles. Our mobility joints include the ankle, the hip, the thoracic spine, the shoulder and the wrist, and our stability joints are at the foot, knee, lumbar spine, cervical spine and elbow. Some exercises that you can do for joint stability and joint mobility include stability exercises. One of them is rotator cross strengthening, which is a shoulder stability exercise. You can perform exercises like standing banded, external and internal rotation to stabilize a shoulder joint. Core strengthening or lumbar stability engaging in things like planks, bird dogs and bridges to support the lumbar spine Quadriceps. Strengthening that's for knee stability Exercises like leg extensions and squats help stabilize the knee joint and foot arch strengthening. For foot stability Toe curls and calf raises enhance foot stability. Some mobility exercises include for hip mobility, practicing hip circles, leg swings and dynamic lunges. For thoracic spine mobility perform cat-cow stretches and thoracic rotations. For ankle mobility ankle circles, calf stretches and dorsiflexion exercises promote ankle mobility. Wrist mobility wrist circles and loaded flexions and extensions maintain wrist mobility.
Kris Harris:Next, we're going to discuss some tips for optimal joint health Individual assessment, understanding your body's unique needs. While some joints may require more stability, while others need greater mobility. Functional training Incorporate functional movements that challenge both stability and mobility. Regular stretching Stretch tight muscles to improve mobility. Strength training Strengthen muscles around joints to enhance stability. Mindful movement Pay attention to your form during exercises and seek professional guidance. Consult a physical therapist or trainer for personalized advice.
Kris Harris:Like I mentioned before, joint stability and mobility are intertwined. You want to strive for equilibrium and your body will thank you with improved performance and reduced risk of injury. Assessing joint stability and mobility is really essential for maintaining overall health and preventing injuries. We're going to explore some practical tests that you can perform at home to evaluate your joints. Number one is shoulder mobility. The test stand with your arms relaxed at your sides. Lift both arms straight out to the sides, aiming for a 180 degree angle. Your results if you have normal flexibility, you can comfortably reach to 180 degrees.
Kris Harris:Potential causes of limited mobility might be tight chest muscles, such as your pectoralis, major and minor or weak upper back muscles, such as your rhomboids and trapezius, and this is often due to our everyday lives. We're at our computers, we're on our phones. We have that forward head and shoulder. Number two is thoracic spine mobility or upper back. The test is to sit or stand with your hands clasped behind your head. Rotate your upper body to the left and right. Results are normal flexibility you can rotate your upper body smoothly without discomfort.
Kris Harris:Potential causes of limited mobility may be stiffness in the thoracic spine or weak oblique muscles. Hip mobility the test for this lie on your back with your legs extended. Bend one knee and pull it towards your chest. Results are if you have normal flexibility, you can comfortably bring your knee close to your chest. Potential causes of limited mobility can be tight hip flexors or weak gluteal muscles. Ankle mobility the test for this is standing facing a wall, placing one foot about four inches away from the wall. Bend your knee and try to touch the wall with your knee without lifting your heel. Results if you had normal flexibility, you can touch the wall with your knee without lifting your heel. Results if you had normal flexibility, you can touch the wall with your knee while keeping your heel down. Potential causes of limited mobility can be restricted ankle dorsiflexion or tight calf muscles.
Kris Harris:Resources for improvement Shoulder mobility exercises include doorway stretches, wall angels or shoulder dislocations with a resistance band, and that just means holding that band and bringing the arms up. Thoracic spine mobility exercises those include cat-cow stretches, thoracic rotations or foam rolling of the upper back. Some hip mobility exercises include hip flexor stretches, pigeon pose or leg swings, and ankle mobility includes ankle circles, calf stretches or towel scrunches. It's always important to remember that consistency is key. Regularly perform these tests and exercises to maintain a balance between joint stability and mobility. If you notice any persistent limitations, consider consulting a physical therapist for personalized guidance.
Kris Harris:We're going to talk a little bit about tendons and ligaments next. Ligaments play a crucial role in maintaining joint health. Let's explore their anatomy, function and how they contribute to overall well-being. Ligaments are bands of tissue that connect bones, joints and organs holding them in place. You have over 900 ligaments throughout your body, primarily located in your arms and legs. They come in various shapes and sizes. Some look like ropes, cords or bands, while others may be wider or even shaped like arches. Ligaments can be pink, yellow or white. Ligaments serve several critical functions, for example joint movement they allow joints to move in the intended directions. Bone stability Ligaments hold bones together, preventing excessive movement. Twist prevention they ensure that joints don't twist unnaturally. Muscle and bone stabilization Ligaments stabilize muscles and bones, maintaining proper alignment. Joint strength they contribute to joint strength. Dislocation prevention Ligaments prevent bones from dislocating. For example, your knee has four ligaments that prevent side-to-side or backward movement. Ligaments also hold the uterus in place within a woman's pelvis and connect organs like the liver, intestine and stomach.
Kris Harris:Injuries and sprains Ligaments can be stretched or torn, resulting in a condition known as a sprain. Sprains often occur due to sudden falls, twists or impacts. Common areas for ligament injuries include the ankle, knee, wrist, back, neck, thumb and fingers. Symptoms of a sprain may include bruising, swelling, pain, a loose feeling in the joint and weakness. Healthcare providers classify sprains based on severity Example grade 1 for mild, overstretched or slightly torn ligaments.
Kris Harris:Maintaining ligament health. To keep your ligaments healthier and safer, be cautious. Avoid sudden movements or excessive force. Strengthen muscles. Strong muscles provide additional support to ligaments. Stretch and warm up. Proper warm up and stretching reduce the risk of injury and seek medical attention. If you suspect a sprain, consult a healthcare professional for evaluation and appropriate care. Remember that ligaments are unsung heroes that hold our bodies together, allowing movement while maintaining stability. Treat them kindly and they'll support you throughout your life.
Kris Harris:Strengthening ligaments is essential for maintaining joint health and preventing injuries. Some exercises you can do to help enhance ligament strength include eccentric training. Eccentric exercises focus on lengthening the muscle while under tension. These movements are particularly effective for strengthening tendons and ligaments. Examples include eccentric heel raises Stand on the edge of a step with your heels hanging off. Slowly lower your heels below the step level and then raise them back up. Another is single leg squats. Performing squats on one leg Emphasize the lowering phase. Single leg deadlifts Hinge at your hips while balancing on one leg. Lowering a weight, a dumbbell or a kettlebell toward the ground. Compound strength training is another way. These engage multiple muscle groups indirectly benefiting ligaments. Examples include squats strengthening quadriceps, hamstrings and glutes, indirectly supporting knee and hip ligaments. The bench press engages the chest, shoulders and triceps indirectly benefiting shoulder and elbow ligaments, and deadlifts they work the entire posterior chain, including the lower back and hamstrings, stretching and flexibility, while not directly strengthening ligaments.
Kris Harris:Maintaining flexibility is crucial. Regular stretching helps prevent stiffness and promotes overall joint health, and aerobic exercise and cardio Engage in activities like walking, cycling or swimming. Aerobic workouts improve blood circulation, which indirectly supports ligament health. Remember to start gradually and consult a fitness professional if you have any specific concerns or limitations. Strengthening ligaments takes time, consistency and a balanced approach to overall fitness. Tendons also play a crucial role in maintaining joint health. We're going to explore some of their anatomy, function and how they contribute to overall well-being.
Kris Harris:Tendons are strong, flexible tissue bands that connect muscles to bones. They allow your bones to move as your muscles tighten and relax. Your body contains thousands of tendons, extending from your head down to your toes. The Achilles tendon connecting your calf muscle to your heel bone, is the largest tendon in your body. Tendons are highly resistant to tearing but lack stretchiness, making them susceptible to injury when strained. The function of tendons when you contract or squeeze your muscle, the attached tendon pulls the bone, causing movement. Tendons essentially work as levers facilitating bone movement as muscles contract and expand. They are stiffer than muscles and possess great strength. For instance, the flexor tendons in your foot can handle more than eight times your body weight.
Kris Harris:Where are tendons located? They're found throughout your body, connecting muscles to bones and various joints, such as your elbow, knee, heel, shoulder and wrist. Tendons consist mainly of collagen, one of the most abundant proteins in your body. Collagen fibers are flexible, strong and resistant to damage. A tendon structure resembles a fiber optic cable or rope with a small collagen fiber bundled together. These bundles reinforce the tendon, providing strength. Tendons contain endotendin, which is connective tissue that allows bundles to glide against each other, and epitendin, which is thin connective tissue surrounding the entire tendon. In summary, again, tendons are essential for movement, stability and preventing muscle injury. Again, treating them well through balanced exercise routines and proper care will help.
Kris Harris:Strengthening tendons is essential. Like we talked about, some effective exercises can really be valuable to enhance tendon strength. Again, we talk about those eccentric exercises. They focus on lengthening the muscle while under tension. Those eccentric exercises they focus on lengthening the muscle while under tension. Those eccentric heel raises that we talked about before, single leg squats and single leg deadlifts are all applicable for your tendon strengthening as well. Compound strengthening with those squats, bench presses and deadlifts are great as well, so they will also work on strengthening the ligaments and tendons.
Kris Harris:High volume and frequency training Move often and incorporate a wide variety of movements. Lighter weights with higher repetitions keep blood flowing to the tendons and maintain their health. Remember to start gradually, maintain proper form and listen to your body. Consistency and a balanced approach to exercise can contribute to that stronger tendon and overall joint integrity. We're going to talk a little bit more about eccentric training. It focuses again, like we talked about, that lengthening phase of muscle contraction. So we want to do a little bit of research here to talk about some practical ways to incorporate eccentric training.
Kris Harris:Slow eccentric movements During resistance exercises, such as squats, lunges or bicep curls, emphasize the lowering phase. Take more time to lower the weight than to lift it. For example, in your squat, lower yourself down slowly about three to four seconds and then rise back up In your bicep curl again. Lower that dumbbell slowly after curling it up. Another way is negative reps. Negative reps involve performing only the eccentric portion of the exercise. Use a heavier weight than usual and focus on control lowering, for example, pull-ups jumping to the bar and then slowly lowering yourself down. Another way is isometric holds with eccentric releases, so this combines isometric or static holds with eccentric movements. Hold the position for a few seconds and then slowly release. An example would be plank. Hold the plank position for 10 seconds, then lower your body down slowly. You can incorporate eccentric variations, modifying existing exercises to emphasize eccentric work, for example, push-ups, lowering yourself down slowly that's your eccentric phase and then pushing back up. Or leg presses, focusing on the lowering phase of the leg press.
Kris Harris:Machine. Frequency and volume is another way to add variety. Include eccentric exercises in your routine two to three times a week. Start with two to three sets of eight to ten repetitions for each exercise and, as always, that proper form, lighter weights and gradually increasing intensity. Eccentric training can enhance strength, improve muscle balance and contribute to overall joint health.
Kris Harris:Eccentric training can be intense, but there are strategies to minimize muscle soreness and maximize its benefits. Here's some things that you can do Gradual progression. Start with lighter weights and gradually increase the load. Avoid sudden jumps in intensity to prevent excessive muscle damage. Make sure to warm up thoroughly. Spend 5 to 10 minutes doing dynamic stretches and light cardio. Warm muscles are less prone to soreness.
Kris Harris:Proper form Maintaining good form during eccentric exercises. Focus on controlled movement rather than speed. Hydration Stay hydrated before, during and after your workout. Proper hydration supports muscle function and recovery. Cool down After your workout. Cool down with static stretches. This helps reduce muscle tension and soreness.
Kris Harris:Rest and recovery Allow adequate time for recovery between eccentric sessions. Muscle repair and adapt during the rest. Nutrition consume protein-rich foods to aid muscle repair. Include antioxidants from fruits and vegetables to reduce inflammation. And, as always, listen to your body. If soreness persists, consider light activity like walking to promote blood flow and avoid overtraining.
Kris Harris:Balancing eccentric work with other types of exercises Remember that a little soreness is normal, but excessive pain or discomfort may indicate overtraining. Be mindful and enjoy the benefits of eccentric training. And after you engage in eccentric training, it's essential to prioritize recovery to minimize muscle soreness and optimize your gains. Some effective recovery techniques include compression massage therapy. Consider getting a professional massage or using self-massage tools like foam rollers. Massage therapy helps reduce muscle tension and promotes blood flow, aiding recovery. Compressive garments like sleeves or garments that can enhance circulation and reduce muscle soreness can be a great part of the recovery process as well. Cold exposure and cryotherapy. Cold water immersion is one of the very popular ways that people are using for recovery Submerging your body in cold water, such as an ice bath, to reduce inflammation and soothe sore muscles, or cryotherapy chambers, which are specialized chambers that expose your body to extremely cold temperatures, promoting recovery. Another way is electrical stimulation, that's electrical muscle stimulation or EMS devices can enhance blood flow, reduce muscle soreness and aid recovery.
Kris Harris:Stretching and flexibility work. Gentle stretching after eccentric training helps maintain muscle length and prevent stiffness. Focus on major muscle groups like hamstrings, quadriceps and calves. Active recovery Engage in light aerobic activities such as walking, cycling or swimming to promote blood flow without overloading the muscles. Active recovery helps flush out metabolic waste products and supports tissue repair. Hydration and nutrition as always, stay well hydrated to support muscle function and recovery and, as we spoke about before, consuming protein-rich foods to aid that muscle repair and growth. Sleep and rest Prioritize quality sleep, as it is crucial for tissue repair and overall recovery, and allow your body sufficient time to rest and heal. Remember that individual responses to recovery techniques vary. Listening to your body, experimenting with different methods and finding what works best for you. Consistent recovery practices will help you bounce back stronger after your eccentric training.
Kris Harris:As we wrap up this episode on understanding joint stability, we want to take a few key takeaway points. Number one is balance is key. Achieving pain-free movement requires finding the delicate balance between joint stability and joint mobility. Think of it as a dance. The stability provides a foundation, while the mobility allows graceful movement. Number two is strengthen and stabilize. Work on strengthening the muscles around your joints to enhance stability.
Kris Harris:Engage in exercises that target specific muscle groups, such as Pilates, resistance training and body weight exercises. Specific muscle groups, such as Pilates, resistance training and bodyweight exercises, also thinking about the eccentric exercises that we spoke about during our podcast. Number three is dynamic mobility. Don't forget about mobility. Regularly incorporate dynamic stretches and movements to maintain joint flexibility. Yoga, tai Chi and gentle stretching routines are excellent choices.
Kris Harris:Number four is listen to your body. Pay attention to any discomfort or pain during movement. If something doesn't feel right, consult a professional. Ignoring warning signs can lead to long-term issues. And number five educate yourself.
Kris Harris:Keep learning about your body. Understand how different joints function and what they need to do to thrive. Knowledge empowers you to make informed choices. Remember that pain-free movement is a lifelong journey. Be kind to your body, nurture it and embrace the joy of fluid, effortless motion. Thank you so much for tuning in to this episode of the Kore Kast. Remember that the power of knowledge and vigilance can lead to a healthier you. Whether you're a seasoned Pilates enthusiast or just starting your fitness journey, embrace the holistic approach, strengthening your body, mind and balance, and unlock the potential within you. If you've enjoyed this episode, please subscribe and follow our journey. You can also show your support by donating at the link provided in the description to support the work that we do behind the scenes to bring the Kore Kast to you every week. Until next time, stay mindful, stay active and keep moving towards a stronger, more resilient you.
