Joint Mobility

In an article posted on Dragondoor.com, Nathaniel Morris provides a useful description of joint mobility as I have learned about it:

Joint mobility is a fairly new concept to North Americans. Most people mistakenly equate it with stretching and flexibility. There are certainly some elements of stretching involved in joint mobility drills, but those are side effects of the movements....Simply put, joint mobility is the active pursuit of joint health through movement.

So-called joint mobility drills typically involve gentle sequenced movements designed to lubricate, loosen, and strengthen the joints. There are many different joint mobility drills available across the web.  Though I have not done comparison shopping, I am a fan of Steve Maxwell's joint mobility routines.  Here's a very brief sample of the type of movements Steve promotes:



As Steve explains on his DVDs (see below), and I'm paraphrasing here, the difference between flexibility and mobility is that the latter develops strength throughout the entire range of motion by focusing on movement into and out of the extended ranges, rather than just the ability to sit still in a particular extension.  This should hit home for anyone like me who has concerns about mobility associated with their hips and back.

Steve offers a 3-DVD series entitled Encyclopedia Of Joint Mobility DVD Series for Total Joint, Muscle and Body Fitness, Flexibility and Strength. The DVDs have separate segments for backs, hips, shoulders, and other body parts.  His segments on the hips and the back have proven extremely valuable for me, especially at times when I have experienced unusual tension in those areas.    For those who may have an interest in learning more about joint strength and joint mobility, Steve's stuff is definitely worth checking out.

Surfers and Back Problems

I believe one of the main contributions to my back problems is surfing.  A few folks with whom I have spoken recently expressed surprise to learn that surfers regularly experience back problems.  Can anyone guess why this is so?

I think I know why, and I think it's a combination of things that may not all be obvious.  The good news is, I think there's a fix that does not require less surfing.  I won't spoil the fun with my conclusions just yet, but here's a partial hint (sorry Gerry):

Photo by Bill Romerhouse, available in large format print at Giant Surf Posters

Kelly Starrett's Mobility Workout of the Day

Kelly Starrett of CrossFit San Francisco recently launched a blog, MobilityWOD, dedicated to mobility, CrossFit style.  Kelly, founder and owner of CFSF, has an extensive background in physical therapy and strength and conditioning.  He also leads CrossFit's specialty certification course in mobility (after the link, find the "mobility" tab).  Kelly's name came up time and again in my search for someone within CrossFit who understood kinesiology and biomechanics and could help me assess and protect my tweaky lower back as I explored the potential for starting CrossFit as a beginner.*

Here's how Kelly describes his new project:

This blog is intended as a jump off point for athletes to systematically begin to address their nasty tissues and grody joint mobility. Be cool. Use at your own risk and stop if you think it's gonna hurt you, your spine is going to come out your throat, or your face goes numb. But, understand that you should be responsible for your own business. Don't wait until you need a new knee. Pony up.

The first mobility workout of the day (hence MobilityWOD) calls for 10 minutes of accumulated time in the bottom of the squat position.  Done with perfect technique (feet flat, hips well below knees, no rounded back, knees pressed out over feet), it's a real challenge!  Perhaps that's why Kelly calls it "The First of Many Beat Downs."  We're looking forward to more.  Thanks Kelly.


*  Disclosure:  I am not currently a CrossFit participant (or a CrossFitter as some call themselves) but am preparing so that I may eventually begin the Crossfit Endurance protocol for triathlon training.  The recommendation for me to seek such an expert was provided to me by one of the Crossfit Endurance coaches who is also an M.D.  Said M.D. suggested that individual assessment and movement analysis/instruction might be more beneficial for me than simply starting slowly as a beginner esp. since I have prior low-back issues.  While I found someone great to work with me locally who happens not to be affiliated with Crossfit (more on this another time), I am looking forward to attending Kelly's mobility cert. when schedules and locations align.

Dr. Stuart McGill, Low Back Specialist

In my quest to diagnose my own lower back issues and learn how to protect against future harm, I stumbled across the website of Dr. Stuart McGill.  The website describes Dr. McGill as follows:

[A] professor of spine biomechanics at the University of Waterloo (Waterloo, ON, Canada). His advice is often sought by governments, corporations, legal experts and elite athletes and teams from around the world. Difficult back cases are regularly referred to him for consultation.

Having read both of Dr. McGill's books (Low Back Disorders, Second Edition and Ultimate Back Fitness and Performance) and after listening to a number of his online interviews, it's no wonder folks seek his expertise.  Dr. McGill has much wisdom to share.  Though we won't delve into specifics here and now, we will be sharing and commenting on them in future posts.  For now, here are our main takeaways as summarized informally for a colleague and friend who inquired about what the good Dr. has to say:

1. address the cause, not the symptom (OK, obvious)
2. train (and rehab) motion, not muscle
3. stability and force reduction, not necessarily strength or flexibility, may keep backs safe/pain-free
4. much so-called common wisdom about backs may be unhelpful and possibly hurtful; he recommends alternatives

For anyone with back issues of their own, or anyone who works with those who have low back issues, we highly recommend seeking the information Dr. McGill has to offer.  We'll be sharing some of it in the future.

First Post

As an athlete and occasional coach, I have been on a recent quest to diagnose my own back problems and ensure that I can protect against injury in the future. I believe there are many others in my same situtation. In the spirit of sharing and helping others, this blog will integrate the information I have found, things I have learned, and other stuff I think may of interest. More about me and my background in future posts.