Is your “Mobility” Issue actually a Strength Issue?

Mobility is a hot topic in the fitness and CrossFit world. Many athletes spend a lot of time rolling on foam rollers, stretching with heavy resistance bands, and using lacrosse balls to try to improve their “mobility”. But often, this routine is the same day after day, with little to no progress.

If this is you, it might be time to think about exactly what you’re trying to improve. Do your muscles always feel tight? Are you struggling to hit a good overhead position? Is it painful to hang from a bar? Do you struggle to reach full depth when you squat?

If you answered “YES!” to any of these questions, you might actually have a strength issue or a muscle control issue that’s contributing to your feeling of a “lack of mobility” rather than a flexibility issue.

Mobility is about controlling your body through a full range of active movement – NOT about passively stretching into a position.

If you’re struggling to squat below parallel, you might have stiff hips or ankles. But, a number of other factors might be contributing as well:

• core control to keep your chest up as you squat

• hip strength to control your squat position and to rise out of the bottom of your squat

• quad recruitment and ankle strength to allow your knees to go forward over your toes

Struggling with positioning for an overhead squat? You may have tight lats or a stiff upper back that make it difficult to reach all the way overhead. But, look at other strength factors as well:

• core control to maintain an overhead position while squatting

• upper back strength to stabilize the bar overhead

• rotator cuff strength for correct shoulder rotation and position

• scapular stability and control to push the bar up instead of behind you

Foam rolling and stretching without results? Might be time to try some targeted strengthening exercises! Get scheduled with Sarah in Andersonville or Highland Park to work on CrossFit-specific mobility.