Welcome to this week's edition of "The Healthy Pickler," the ultimate newsletter for pickleball players. In this issue, we will explore the profound impact of a well-structured strength and conditioning program on your overall health and performance. Specifically, we will delve into how such a program can enhance your performance by systematically emphasizing the range of motion as a crucial aspect.

When clients express interest in “range of motion exercises”, they often lean towards steady, low-load, long-duration stretching as a means to "increase" their mobility. Undoubtedly, these forms of stretching can provide a fantastic sensation of improved flexibility. However, it is important to note that multiple approaches to gaining range of motion exist.

Therefore, we advise caution on this particular topic, especially considering the abundance of social media videos claiming to unlock mobility with just three magical exercises. You may have already experienced this process and noticed minimal changes in your mobility.

It is essential to recognize that while certain exercises and techniques may work for some individuals, they may not yield the same results for everyone.

Instead of solely relying on a one-size-fits-all approach, it is advisable to consult with a qualified professional who can assess your specific needs and create a tailored program. A well-structured strength and conditioning program will not only target your range of motion but also address other key aspects such as strength, stability, and mobility in a holistic manner.

Remember, the journey towards an improved range of motion and optimal performance is not a quick fix or a magical solution found in a few exercises. It requires consistency, dedication, and a comprehensive approach that takes into account individual differences. Stay committed to your strength and conditioning program, listen to your body, and make adjustments as necessary.

So you may be wondering, who should be responsible for guiding you through this process? Often, you would seek the expertise of a strength coach to focus on your strength and performance goals, while the Sports Medicine staff would address your injuries, pain, and rehabilitation. However, we believe that there should not be such a divide. A comprehensive program should integrate mobility into your strength, power, and fitness goals!

Here are the three primary reasons why we engage in range of motion exercises:

1. To restore or improve range of motion: These exercises aim to enhance your ability to move freely and comfortably. By incorporating specific techniques and movements, we can address limitations and work towards restoring or even enhancing your range of motion.

2. To desensitize painful movements: If you experience pain during certain movements, range of motion exercises can help desensitize those painful areas. By gradually exposing the body to controlled and modified movements, we can reduce discomfort and increase tolerance to those specific motions.

3. Enhance recovery and connective tissue stiffness: Range of motion exercises play a crucial role in promoting recovery and optimizing the stiffness of connective tissues. These exercises help improve blood circulation, facilitate tissue healing, and maintain the health and integrity of your muscles, ligaments, and tendons.

Incorporating range of motion into a program requires a thoughtful approach. Firstly, it is crucial to treat stretching interventions with the same level of intention and tracking as strength and power exercises to achieve meaningful results. By programming and monitoring your stretching routine, you can ensure consistent progress and improvement in mobility.

Secondly, seeking an MSK (Musculoskeletal) assessment from an appropriate clinician (i.e Doctor of Physical Therapy) can greatly enhance your mobility goals.

Other factors such as muscle imbalances, soft tissue restrictions, or neurological factors can contribute to limitations. Having a qualified professional assess these aspects accurately can provide valuable insights and guide you toward effective interventions.

Lastly, the role of breathing cannot be overlooked when it comes to enhancing mobility. Proper breathing techniques during mobility exercises can facilitate relaxation, increase tissue oxygenation, and optimize movement patterns. Incorporating mindful breathing practices into your mobility interventions can enhance their effectiveness and promote a more integrated mind-body approach.

By incorporating these wise strategies into your program, you can optimize the integration of range of motion exercises, track progress effectively, receive appropriate assessments, and prioritize the role of breathing for an all-encompassing approach to improving mobility.

Here are a couple of range of motion exercises we like for every single one of you to try!

Good for those that have plantar fasciitis or are worried about Achilles tendon injuries.

Stay tuned for more insights and tips on optimizing your performance and achieving your mobility goals in the upcoming editions of "The Healthy Pickler."

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