Do mobility exercises prevent injuries?
Written by
Leilani Ibeh
Reviewed by
Prof. Graham Pierce, Ph.D.Joint mobility exercises are effective in preventing injuries by improving joint stability and neuromuscular control during movement. With the appropriate range of motion in the joints, there is a lower risk of harmful compensatory movement patterns, which can put stress and strain on surrounding tissues. In turn, this reduces common issues such as knee pain during squatting or shoulder impingements while reaching.
Joint Centration
- Keeps bones optimally aligned during movement
- Prevents cartilage wear from uneven pressure
- Reduces ligament strain during load-bearing
- Maintains healthy joint space geometry
Proprioception Boost
- Enhances body position awareness
- Improves reactive stability on uneven surfaces
- Reduces ankle rolls during walking
- Prevents falls through better balance
Muscle Tension Balance
- Equalizes pull around joints
- Prevents tendonitis from overuse imbalances
- Reduces compensatory spinal movements
- Alleviates chronic joint stress patterns
Adequate mobility helps reduce compensating movements that produce overuse injuries. Lack of ankle mobility requires the knees to rotate during a lunge. Lack of thoracic rotation causes the lower back to work too hard during a rotation. Mobility training corrects these dangerous substitutes before tissue damage occurs.
The proprioceptive benefits provide safety nets against unintended movements. Improved balance leads to fewer slips when walking on wet ground. Quicker awareness of the joint's position aids in preventing falls due to tripping. This was protective and reactive in nature, opposed to the preventive aspect of regular mobility work.
To maximize the effectiveness of injury prevention, incorporate mobility patterns into your daily life. Begin your daily mobility practices with pre-activity movements, such as ankle rocks, before starting your walk. When sitting for long periods, create recovery sessions. Regular use of joint mechanics will help improve the mechanics of the joint systems over time, creating a less likely setup for injury.
Read the full article: 10 Essential Joint Mobility Exercises for Movement
