Mobility training: Why it is so important? Learning with #Physio4Fight

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Physiotherapy is not only soft tissue release, manipulations and a couch.

In fact, a better understanding about pain (short term and long term) and the importance of exercises and training are playing a massive role in modern physiotherapy evidence based.

The importance of strength training is a popular subject nowadays. We wrote about the importance of strength training here.

However, another important form of training is often forgotten. We are talking about mobility training.

There is a reason why two of the most greatest fighters in the world, the Brazilian Jiu Jitsu master Rickson Gracie and the Swiss karateca Andy Hug (in memorian) trained mobility a lot.

Mobility is essential because it prepares our bodies and mind for the stress of demanding training. It is a vital contributor to reducing the risk of injuries as well as improving technique and range of movement. Mobility is also important because it allows you to function normally through your general daily activities.

Mobility training helps you develop a full range of motion in your arms, spine, trunk and legs. Exercises that enhance mobility also improve your joint health mainly with secondary positive effects in the muscles as well. Well-developed mobility gives you an advantage in martial arts, running, yoga and other physical activities as well as in day-to-day activities.

If you have stiff joints or is an advanced age athlete, mobility training can improve the range of motion of your joints and muscles. It can assist in improving posture in some cases. Mobility training can also alleviate daily aches and pains as well as improve our body awareness.

Mobility also plays a role in exercises that are purely strength driven like heavy squatting. Mobility is key for strength training and advancing to lifting more weight. Focus on improving your mobility and mobility-specific exercises to see improvements in your weightlifting or any other particular activity.

Exercises must be specific so it is important to note that strength training alone is not good enough to improve mobility.

Always remember: Your training must be specific, planned and structured to achieve your goals.

Mobility training should be take with caution when there is a history of joint instability, chronic dislocations and some medical conditions that affect joint health.

I hurt my elbow practicing jiu jitsu. Any idea what happened?

The elbow joint is a complex hinge joint formed between the distal end of the humerus in the upper arm and the proximal ends of the ulna and radius in the forearm. The elbow allows for the flexion and extension of the forearm relative to the upper arm, as well as rotation of the forearm and wrist.

An extensive network of ligaments surrounding the joint capsule helps the elbow joint maintain its stability and resist mechanical stresses. The radial and ulnar collateral ligaments connect and maintain the position of the radius and ulna relative to the epicondyles of the humerus. The annular ligament of the elbow extends from the ulna around the head of the radius to hold the bones of the lower arm together. These ligaments allow for movement and stretching of the elbow while resisting dislocation of the bones.

Because so many muscles originate or insert near the elbow, it is a common site for injury. One common injury is lateral epicondylitis, also known as tennis elbow, which is an inflammation surrounding the lateral epicondyle of the humerus. Six muscles that control backward movement (extension) of the hand and fingers originate on the lateral epicondyle. Repeated strenuous striking while the muscles are contracted and against force – such as that occurring with the backhand stroke in tennis – causes strain on the tendinous muscle attachments and can produce pain around the epicondyle. Rest for these muscles will usually bring about recovery.

One of the most common injuries in jiujitsu, judo, wrestling, boxing and muay thai is an elbow sprain. An elbow sprain is stretching or tearing of the ligaments that stabilize the elbow. Ligaments are strong bands of tissue that cross joints and connect bones to each other. The sprain occurs when  the joint is push beyond its normal range of motion. E.g. during armbars.

However, there are several injuries that can affect the elbow:  muscle strain, tendon tear, ligament sprain, hair line fracture, slight dislocation, etc.  Often the ligament is affected. A skilled physiotherapist can help you regarding these common questions during the assessment.

How could you manage that?

For the first 48-72 hours think of:

• Paying the PRICE – Protect, Rest, Ice, Compression, Elevation; and
• Do no HARM – no Heat, Alcohol, Running or Massage.
• Physiotherapy after 72 hours.

The aim of physiotherapy is to help restore movement and normal body function in cases of illness, injury and disability. Physiotherapists take a holistic approach, looking at the body as a whole rather than focusing on the individual factors of an injury or illness.

Physiotherapists use a wide range of treatment techniques and approaches. Some of these are described below:

Movement and exercise, taping, acupuncture, manual therapy, dry needling, hydrotherapy, etc.

 

One of the most common injuries in jujitsu is “joint hyper extension”. This occurs when a joint, usually an elbow, is push beyond its normal range of motion. – See more at: http://submissions101.com/articles/jiu-jitsu-joint-injuries-and-repair.html#sthash.QG7ruoha.dpuf

One of the most common injuries in jujitsu is “joint hyper extension”. This occurs when a joint, usually an elbow, is push beyond its normal range of motion. – See more at: http://submissions101.com/articles/jiu-jitsu-joint-injuries-and-repair.html#sthash.QG7ruoha.dpuf

One of the most common injuries in jujitsu is “joint hyper extension”. This occurs when a joint, usually an elbow, is push beyond its normal range of motion. – See more at: http://submissions101.com/articles/jiu-jitsu-joint-injuries-and-repair.html#sthash.QG7ruoha.dpuf

What is the treatment for a knee ligament injury?

Self-help treatment

For the first 48-72 hours think of:

• Paying the PRICE – Protect, Rest, Ice, Compression, Elevation; and
• Do no HARM – no Heat, Alcohol, Running or Massage.

Paying the PRICE:

• P rotect your injured knee from further injury.
• R est your affected knee for 48-72 hours following injury. Consider the use of crutches to keep the weight off your injured knee. However, many doctors say that you should actually not keep your injured knee immobile for too long. You can usually start some exercises to help keep your knee joint moving and mobile. Start these as soon as you can tolerate the exercises without them causing too much pain. You can ask your doctor when you can start to move your knee joint and what exercises you should do.
• I ce should be applied as soon as possible after your knee injury – for 10-30 minutes. Less than 10 minutes has little effect. More than 30 minutes may damage the skin. Make an ice pack by wrapping ice cubes in a plastic bag or towel. (Do not put ice directly next to skin, as it may cause ice-burn.) A bag of frozen peas is an alternative. Gently press the ice pack on to your injured knee. The cold from the ice is thought to reduce blood flow to the damaged ligament. This may limit pain and inflammation. After the first application, some doctors recommend reapplying for 15 minutes every two hours (during daytime) for the first 48-72 hours. Do not leave ice on while asleep.
• C ompression with a bandage will limit swelling, and help to rest your knee joint. A tubular compression bandage can be used. Mild pressure that is not uncomfortable or too tight, and does not stop blood flow, is ideal. A pharmacist will advise on the correct size. Remove before going to sleep. You may be advised to remove the bandage for good after 48 hours. This is because the bandage may limit movement of the joint which should normally be moving more freely after this time. However, bandages of the knee are sometimes kept on for longer to help keep swelling down and to keep the affected knee more comfortable. Ask your doctor what is best in your case.
• E levation aims to limit and reduce any swelling. For example, keep your foot on the affected side up on a chair when you are sitting. It may be easier to lie on a sofa and to put your foot on some cushions. When you are in bed, put your foot on a pillow. The aim is that your affected knee should be above the level of your heart.
• Anti-inflammatory painkillers. If you need to take these for more that three days, then you will need to discuss this with your doctor or pharmacist.

Avoid HARM for 72 hours after injury. That is, avoid:

• H eat – for example, hot baths, saunas, heat packs. Heat has the opposite effect to ice on the blood flow. That is, it encourages blood flow. So, heat should be avoided when inflammation is developing. However, after about 72 hours, no further inflammation is likely to develop and heat may then be soothing.
• A lcoholic drinks, which can increase bleeding and swelling and decrease healing.
• R unning or any other form of exercise which may cause further damage.
• M assage, which may increase bleeding and swelling. However, as with heat, after about 72 hours, gentle massage may be soothing.

Physiotherapy

(Important: Massage therapists are not physiotherapists. Physiotherapists must be HPC and CSP registered. Once registered, physiotherapists must continue to meet the standards of proficiency that are relevant to their scope of practice).

This may be helpful after some knee ligament injuries. Physiotherapy may help to improve the range of movement in your injured knee. Exercises may also be suggested to help strengthen the muscles that support your knee joint. If you are considering surgery to repair a torn knee ligament, you may be advised to have physiotherapy before the operation.

The Physiotherapists will first take a detailed history of your condition together with any relevant past medical history.

A physical assessment will then be undertaken to determine the clinical diagnosis of your problem. The physiotherapist will discuss with you a proposed treatment plan and will give you an estimate as to the length of treatment required and the proposed outcome of your treatment.

The initial assessment will probably last up to one hour and subsequent treatment sessions will last between thirty and forty-five minutes approximately.

Every opportunity will be given to you to ask questions about your condition and advice regarding its management and prevention in the future.