Blog post #8: Optimizing Mobility for Peak Performance
In South Florida’s vibrant athletic community—whether you’re training for a triathlon, surfing at sunrise, or lifting at your favorite gym—there’s one performance factor that consistently makes the difference between good and great: mobility.
Optimizing joint mobility isn’t just about feeling loose or limber. It’s about moving efficiently, training with power, and reducing your risk of injury. In this post, we’ll explore the science-backed strategies for improving mobility, the critical role of hip and shoulder function, and the key differences between mobility and flexibility that every athlete should understand.
How to Improve Joint Mobility for Better Movement
Joint mobility refers to a joint’s ability to move actively through its full range of motion—controlled by strength, neuromuscular coordination, and soft tissue quality. Improving mobility helps you move better, lift more safely, run more efficiently, and recover faster.
Evidence-Based Strategies:
Dynamic Warm-Ups: Dynamic stretches, such as leg swings, arm circles, and walking lunges, activate neuromuscular pathways and prepare joints for performance (Behm & Chaouachi, 2011).
Strength Training with Full Range of Motion: Resistance training through full ROM has been shown to increase joint mobility while also building strength (Afonso et al., 2023). Think deep squats, deficit lunges, or full overhead presses.
Controlled Articular Rotations (CARs): CARs are a popular tool in Functional Range Conditioning that help maintain and expand joint mobility through intentional, end-range motion.
Myofascial Release: Foam rolling or manual therapy techniques may improve mobility by reducing soft tissue restrictions (Cheatham et al., 2015).
A mobility-focused routine done consistently—even 10-15 minutes daily—can result in dramatic improvements in movement quality and durability. Want to learn more about how to increase your mobility? Read here!
The Importance of Hip and Shoulder Mobility for Athletes
Hips and shoulders are two of the most mobile joints in the body—and also two of the most commonly injured in athletes. Whether you’re throwing, sprinting, swimming, or squatting, these joints are fundamental to transferring power and absorbing load.
Hip Mobility:
Limited hip mobility—especially in rotation and extension—can lead to compensations in the lumbar spine, knees, or even shoulders. In rotational sports (baseball, tennis, golf), research has shown that poor hip mobility increases the risk of back and groin injuries (Ahamed et al., 2019).
At The MVMT Lab, we assess hip joint capsule restrictions, soft tissue tightness, and motor control to create tailored interventions. Exercises like 90/90 transitions, banded distractions, and kettlebell windmills are common go-tos.
Shoulder Mobility:
Overhead athletes (think swimmers, CrossFitters, surfers) rely heavily on shoulder mobility. One study in adolescent water polo players found that a six-week shoulder mobility and strength program led to significant improvements in internal and external rotation ROM—two essential functions for injury prevention and performance (Salamh et al., 2022).
Proper scapular control and thoracic spine mobility also play key roles in keeping the shoulder complex functional and pain-free.
Learn more about hip and shoulder mobility for athletes here!
Mobility vs. Flexibility: What’s the Difference and Why It Matters for Injury Prevention
Let’s clear up a common misconception: mobility is not the same as flexibility.
Flexibility is the passive ability of a muscle to lengthen.
Mobility is the active, strength-controlled range of motion around a joint.
Here’s why it matters: An athlete can be flexible (e.g., touch their toes) but still lack the active control to use that range during movement. This lack of control increases the risk of compensatory patterns and injury, especially under load or fatigue.
A 2021 systematic review found that poor movement patterns—such as knee valgus during landing or lumbar flexion during lifting—were strongly associated with higher injury risk in athletes (Teyhen et al., 2021). These dysfunctional patterns are often due to inadequate mobility, not just flexibility.
Mobility training strengthens the end ranges of motion, enhances motor control, and prepares joints for real-life demands—making it a far more functional and protective tool than static stretching alone. Learn more about the difference between flexibility and mobility and how to increase them both here!
Conclusion: Fort Lauderdale Athletes, Move With Intention
Mobility is your foundation. Without it, strength and speed are built on unstable ground. With it, your body moves more efficiently, handles higher training loads, and recovers with less wear and tear.
Whether you're a weekend warrior or an elite competitor, investing in your mobility is investing in your longevity. At The MVMT Lab in Fort Lauderdale, we specialize in proactive performance care—rooted in biomechanics, backed by science, and customized to your lifestyle.
Come see us for a mobility assessment, and let’s build a better baseline—together.
References
Afonso, J., Olivares-Jabalera, J., Rocha, T., Nikolaidis, P. T., Clemente, F. M., & Sarmento, H. (2023). Strength training with full range of motion increases joint mobility. Journal of Functional Morphology and Kinesiology, 8(1), 14. https://www.mdpi.com/2411-5142/8/1/14
Behm, D. G., & Chaouachi, A. (2011). A review of the acute effects of static and dynamic stretching on performance. European Journal of Applied Physiology, 111(11), 2633–2651. https://doi.org/10.1007/s00421-011-1879-2
Cheatham, S. W., Kolber, M. J., Cain, M., & Lee, M. (2015). The effects of self-myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: a systematic review. International Journal of Sports Physical Therapy, 10(6), 827–838. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4637917/
Ahamed, N. U., Sundaraj, K., & Murugappan, M. (2019). The impact of hip internal rotation on the biomechanics of baseball pitching: A systematic review. Journal of Sports Science & Medicine, 18(2), 298–307. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6521587/
Salamh, P. A., Nakashian, M., & Sizer, P. S. (2022). Shoulder mobility and strength in adolescent water polo players: Effects of a targeted 6-week intervention. Journal of Sports Rehabilitation, 31(2), 233–240. https://doi.org/10.1123/jsr.2020-0339
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
