Mobility vs Flexibility: What’s the Difference and Why It Matters for Injury Prevention
June 2
Here at The MVMT Lab in Fort Lauderdale, one of the most common misconceptions I hear is this: “I stretch all the time, but I still feel stiff or restricted.” That’s usually a signal that the person is focusing on flexibility, but what they really need is mobility—or, ideally, both.
While the terms are often used interchangeably, they represent different qualities of movement. And understanding that difference is key to unlocking better performance, faster recovery, and fewer injuries.
Mobility vs. Flexibility: What’s the Difference?
Let’s break it down:
Flexibility is your passive range of motion. It’s how far a muscle can stretch when a force is applied to it.
Mobility is your active range of motion. It’s how far you can move a joint under your own control and strength.
Think of flexibility as the potential to move, and mobility as your ability to use that range with coordination and stability.
You might be flexible enough to touch your toes, but if you can’t perform a full-depth squat without rounding your back, your mobility is lacking. This matters because movement control—especially under load, speed, or fatigue—is what keeps joints safe.
Why It Matters for Injury Prevention
Mobility is what allows you to move efficiently and safely. When joints are restricted or poorly controlled, your body compensates—often in ways that strain surrounding tissues.
A 2021 systematic review in Sports Health found a strong link between dysfunctional movement patterns and increased injury risk, particularly in athletes with poor joint control (Teyhen et al., 2021). Another study in Journal of Sports Science & Medicine noted that static stretching alone had minimal impact on performance unless paired with strength and dynamic movement training (Behm et al., 2016).
Simply put: being flexible isn’t enough. You need to build strength and control through your range of motion to reduce your risk of injury and boost performance.
How The MVMT Lab Can Help
At The MVMT Lab, we take a joint-by-joint approach to helping athletes and active individuals improve both flexibility and mobility—because you need both to move well and stay pain-free.
Here’s what our process looks like:
1-on-1 Mobility Assessments: We identify joint restrictions, muscular imbalances, and compensatory movement patterns.
Manual Therapy & Soft Tissue Work: We use techniques like dry needling, cupping, and myofascial release to improve soft tissue extensibility and increase passive flexibility.
Active Mobility Training: Through drills like Controlled Articular Rotations (CARs), banded mobilizations, and end-range isometrics, we help clients develop strength and control throughout their full joint range.
Sport-Specific Programming: Whether you're a swimmer, lifter, or weekend warrior, we tailor your mobility and flexibility work to your movement demands.
Our goal? Long-term improvements in movement quality—not just short-term fixes. With consistent training and the right guidance, we help clients reclaim movement freedom and reduce their risk of re-injury.
Final Thoughts
If you’re stuck stretching with minimal results, it’s time to rethink your approach. Flexibility is passive. Mobility is active—and it's what truly supports safe, powerful movement.
At The MVMT Lab, we empower Fort Lauderdale’s athletes to unlock their full range with control and confidence. Because when you can move well, you can perform better—and stay in the game longer.
References:
Teyhen, D. S., Shaffer, S. W., Lorenson, C. L., et al. (2021). Functional movement patterns and injury risk: A systematic review. Sports Health, 13(2), 128–137. https://doi.org/10.1177/1941738120936347
Behm, D. G., Chaouachi, A., Lau, P. W., & Wong, D. P. (2016). Short durations of static stretching when combined with dynamic stretching do not impair repeated sprints and agility.Journal of Sports Science & Medicine, 15(2), 264–268.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924161/