Sports physiotherapy in Edmonton helps improve range of motion (ROM), which is crucial for optimizing athletic performance, preventing injuries, and accelerating recovery. ROM refers to the amount of movement a joint can achieve in a specific direction, and limited ROM can hinder an athlete’s ability to perform movements effectively and safely.
What is Range of Motion (ROM)?
Range of Motion (ROM) refers to the whole movement potential of a joint, typically measured in degrees of a circle. The distance and direction of a joint may move, which is vital to an athlete’s ability to perform movements efficiently. ROM can be influenced by factors such as muscle flexibility, joint health, and the integrity of surrounding tissues.
Conditions That Affect Range of Motion
Several conditions can limit ROM and affect an athlete’s performance. Some common conditions include:
- Arthritis: Joint inflammation can lead to stiffness, pain, and reduced ROM. Osteoarthritis, in particular, can wear down cartilage and limit the movement of the affected joint.
- Injuries: Sprains, strains, fractures, or ligament tears can lead to a decrease in joint movement due to pain, swelling, or scar tissue formation.
- Muscle Tightness: Tight muscles or tendons, often caused by overuse or lack of stretching, can restrict joint movement and reduce flexibility.
- Post-Surgical Rehabilitation: ROM can be temporarily limited as healing occurs after surgery, particularly joint or tendon surgeries.
- Neurological Conditions: Disorders such as stroke or cerebral palsy can impair the brain’s ability to communicate with the muscles, affecting ROM.
ROM-Boosting Strategies for Athletes in Physiotherapy
1. Joint Mobilization Techniques
Joint mobilization is a hands-on technique physiotherapists use to restore normal movement to stiff or restricted joints. The goal is to gently and progressively move the joint through its full range to alleviate stiffness, improve lubrication, and increase ROM through sports physiotherapy in Edmonton.
How to Perform Joint Mobilization:
- The physiotherapist uses their hands to apply slow, controlled movements to a joint, often in combination with specific directions (e.g., up, down, or rotational movements).
- The movements are typically graded from small, low-amplitude oscillations to larger, more intense mobilizations, depending on the joint’s needs.
- The therapist may use gentle traction (pulling the joint apart) to increase the space within the joint capsule and improve movement.
These techniques are particularly effective for joints that have become stiff due to injury, overuse, or prolonged immobility.
2. Stretching and Flexibility Exercises
Stretching is one of the most common methods to increase flexibility and ROM. Static and dynamic stretching both target muscles and tendons, helping them lengthen and become more flexible.
How to Perform Stretching for ROM:
- Static Stretching: Hold a stretch for 20-30 seconds, focusing on muscle groups that feel tight. For example, a Hamstring Stretch involves sitting on the ground with one leg extended and the other leg bent. Reach forward gently toward the toes of the extended leg until a mild stretch is felt at the back of the thigh.
- Dynamic Stretching: This involves active movement to gently take the muscles through their full range of motion. An example is Leg Swings, where the leg swings forward and backward or side to side, gradually increasing the range.
By improving flexibility, stretching enhances ROM, improves athletic performance, and reduces injury risk through sports injury physiotherapy.
3. Strengthening Exercises
Building strength in muscles surrounding a joint can help improve ROM by providing stability and control during movement. Muscles that are too weak can limit joint motion and increase injury risk.
How to Perform Strengthening Exercises for ROM:
- Hip Abductions: Stand with feet shoulder-width apart and try to lift one leg to the side while maintaining a straight body. This strengthens the hip abductors and helps improve hip flexibility and mobility.
- Wall Slides: Try to stand with the back against a wall, feet about a foot away. Then, slide down the wall into a squat position while keeping the knees aligned with the toes. This exercise strengthens the quads and hip flexors, improving knee and hip ROM.
These strengthening exercises support the joint, ensuring it can reach its full range without discomfort or instability.
4. Foam Rolling and Myofascial Release
The foam rolling self-massage technique releases tight muscles and fascia (connective tissue), improving flexibility and ROM. Myofascial release, often performed by a physiotherapist, targets specific muscle and fascia trigger points to alleviate tightness.
How to Perform Foam Rolling for ROM:
- Try to position the foam roller under the targeted muscle group (e.g., calves, quadriceps, or back) and use body weight to roll over the foam gently.
- Roll back and forth for about 30-60 seconds, focusing on tight or restricted areas.
- For more specific release, pause and apply gentle pressure to areas of tension, allowing the muscle to relax.
By reducing muscle tension and improving tissue elasticity, foam rolling aids in increasing ROM and preventing muscle stiffness.
5. Proprioceptive Neuromuscular Facilitation (PNF) Stretching
PNF may involve passive stretching and isometric contractions (muscle tightening) to enhance flexibility and ROM.
How to Perform PNF Stretching:
- Try to begin by placing a muscle in a stretched position.
- Gently contract the muscle for about 5-10 seconds, then relax.
- Immediately after the contraction, stretch the muscle further to increase flexibility.
- Repeat the contraction-relaxation cycle 3-4 times for maximum ROM improvement.
PNF stretching is highly effective for athletes as it can quickly increase flexibility and joint movement.
Get Athletic Potential through an Increased Range of Motion
Improving range of motion is an essential aspect of sports physiotherapy in Edmonton that directly impacts an athlete’s performance and injury prevention. With regular athletic physiotherapy sessions, athletes can achieve better results, recover faster, and reduce the risk of future injuries, ultimately unlocking their full athletic potential. If you’re an athlete looking to enhance your range of motion, contact Turning Point Physiotherapy Clinic today. Our experienced sports physiotherapists will tailor a plan to help you achieve your goals, improve mobility, and enhance overall performance.
