While working as a therapist in a busy outpatient clinic, I have seen a multitude of different problems come through the doors. From torn muscles and stiff joints, to chronic pain and atrophied strength. In this post, I would like to address how I (and you) can approach rehabilitation through clear goals. The foundation for much of rehab can be found in these three pillars; mobility (how flexible a structure is), strength (the maximum amount of force a structure can produce or tolerate), and control (using the strength in conjunction with other force-producing structures).
Mobility
How much a structure can move is the base of most rehabilitation. If any structure, be it a muscle, joint, or ligament, is not able to move through a full range of motion it does not matter how strong it is. It will never reach full potential because it will be “stuck”. That is why stretching can often improve performance rather quickly. We, as modern humans, tend to prefer certain postures for most of our day, namely sitting. This will force adaptive changes to muscles and joints, creating decreased mobility and eventually weakness. Improving mobility should be a foundational goal for any person trying to improve performance in nearly any activity.
Strength
Once mobility has been addressed and improved, strength should be the next step in performance. Creating strength in the muscles and joints themselves has been deeply researched and many resources can be found to specifically strengthen a certain muscle group or movement. One factor that can be overlooked is strength through the entire range of motion. In an ideal rehab setting, the strength of a movement should be improved in the middle range of motion, as well as at the extremes. Due to what is called the muscle length tension curve, there will be less force production at maximum ranges for a given movement, however it should still be a consideration for rehabilitation.
Control
Being mobile and strong are not all that make for improved human performance, there needs to be an element of control. This is where a principle called specificity of training comes into play. This is the final and most complex pillar of rehab, and can take months to perfect. This is because control is synonymous with learning a new skill. To control a movement can take a lifetime of practice, though with proper training and guidance it can achieved more quickly. Your brain and your body need to form neural connections that allow you to produce a movement that involves multiple moving parts to create a smooth motion that achieves whatever goal it is, from increased vertical jump height to throwing a baseball.
If you are struggling with improved performance or have reached a plateau in progress, look to these three pillars and identify if there is one or more that have not been properly assessed.
Comments