Joint mobility is a fairly new concept to North Americans. Most people mistakenly equate it with stretching and flexibility. There are certainly some elements of stretching involved in joint mobility drills, but those are side effects of the movements.
Simply put, joint mobility is the active pursuit of joint health through movement. It is generally accepted that as we age, the cartilage in our joints degrades, as does our ability to move them in a full range of motion and with ease. I our society, arthritis and joint degeneration are simply accepted as the price we pay for aging. Of course many doctors know this is not necessarily the case, but nonetheless the majority of society is in the dark on the matter.
Age is not the enemy here. We are! As we age, we tend to slow down for a variety of reasons. In today's world, with technology being what it is, we as a society are becoming more sedentary. Interestingly enough we are seeing joint related problems in much younger people these days. Normally the treatment of choice is painkillers and patients are told to take it easy for a while. Problem is, that's the reason they are in pain! The result? They get worse!
Anatomically and physiologically here is what is going on. The joints in our body that allow movement are lined with cartilage. This waxy looking substance protects the joints and allows for shock absorption during activity. But all other cellular structures in the body, it does not have its own blood supply. Instead, the body secretes a fluid called Synovial Fluid, which carries oxygen and nutrients to the cartilage and lubricates the joint. These joints are called Synovial Joints. As we get older though, the joint become a dumping ground for all sorts of toxins and excess material. This can lead to degenerative joint disease processes and joint infections.
The way to avoid these problems is to have healthy joints. Many people think that this means supplementing with glucosamine, chondritin, and MSM. But this is not enough. These compounds can indeed help in certain cases. If you are in a special operations unit or you are an athlete that really takes a pounding, these supplements will certainly help your cartilage remain healthy and prevent erosion. But without movement, you may as well take nothing.
You see joint health relies almost exclusively on movement. It is movement alone that stimulates the release of Synovial Fluid and it is movement that keeps the cartilage surfaces free of contaminates. Remember the waste that leaks into the joint? Think of it as rust on a hinge. If every day, you open a door all the way, rust will not have the opportunity to build up on the movement surfaces of the hinge. If you have a rusted hinge, you can keep moving it back and forth and soon enough it will work just fine again, especially with a little WD-40. Your joints are no different! They are exactly like the hinges on an old barn door, exposed to the elements day and night. Comrades, do not go quietly into the night! You can regain your full range of motion and restore joint health no matter how old you are. Certainly some people will have permanent damage and will have to work around that. But for the most part, most people will be able to regain the mobility they had as a teenager.
The Neurological Connection The human body is never simple or black and white. One action always leads to another and this effect goes both ways.
In the case of performing joint mobility drills, the entire nervous system is stimulated as the body moves through the various drills. The most profound effect is caffeine like awakening of the body, which is why many Russians refer to a joint mobility routine as their 'morning recharge'. I can tell you, it does not have to be morning to get these benefits. Many of us wake in the morning feeling like a truck hit us. Ignoring the root causes of this, doing a joint mobility routine for 10-20 minutes will leave you energized and chomping at the bit. Say goodbye to your morning cup of coffee!
Better yet, the body adapts to and remembers everything for a little while. Perhaps you miss a day or two. No problem! Your nervous system will still energize and wake up in anticipation of activity. This phenomenon also keeps the body at a higher state of readiness through the sleeping hours or when you are still for long periods. This is especially useful to soldiers who do not have the luxury of standing up on the battlefield to do a series of drills. Joint mobility will keep his system primed and ready if he suddenly needs to fight or bug out during times of rest.
No More Warm Ups! In order to move any joint through its range of motion you must use your muscles. When you use your muscles you increase the blood flow to them. This increases the temperature and theoretically makes them more pliable and less prone to injury. It also energizes the nerves attached to the muscle, priming them for more action. Ironically enough, this is the definition of a general warm up! The benefit here is that most people warm up too much or inappropriately. Joint mobility takes care of that for you.
When joint mobility drills are performed consistently, the muscles and nerves maintain a high state of readiness making it possible to go from a deep sleep to running and fighting instantly. This is of obvious benefit to any military or law enforcement member.
Flexibility Issues Increased flexibility is an added side benefit of joint mobility. Flexibility is directly linked to the minds perception of safe movement. If moving a joint through the full range of motion causes pain, the body will automatically try to restrict that movement. But as your body reverses the damage done, the perception changes and you will experience greater flexibility. How convenient!
The Drills There are many drills you can use in your joint mobility routine. Many of these are outlined in my new video, "Joint Mobility For Military Fitness" along with military specific applications. Your other two best sources are the book and video Super Joints by Pavel Tsatsouline. They are required reading and viewing! These resources will give you the tools you need to build a dynamite routine to maintain healthy joints.
Other Applications A great way to wind down for the night is to do a joint mobility complex followed by a flexibility routine from Relax Into Stretch also by Pavel Tsatsouline. I perform the JM complex slowly and smoothly and then relax deeply as you stretch. You will sleep like a baby!
If during the day you feel a particular joint 'acting up', simply do one of the drills that targets it. For operators, you can never do enough Squats and Cossack stretches through out the day.
If you find yourself on a long flight, there is ample space on the airplane to do some joint mobility drills. The stewardess will understand and you will feel better for it. I try to get up every hour and do something during the flight. You will thank me the next time you find yourself on an 18-hour flight to the Middle East.
Comrades, do not go quietly into the night! Fight back and win with joint mobility! Good Luck!
SSgt Nate Morrison, RKC Sr. has been a member of USAF Pararescue for ten years. He is a veteran of Operation Northern Watch, Operation Southern Watch, Operation Enduring Freedom, Operation Iraqi Freedom, and several other contingency operations around the world. His web site offers many excellent articles and The Kettlebell Starter video/DVD.
Disclaimer: Opinions expressed here may not be in agreement with those of Dragon Door Publications, Inc., Power by Pavel, Inc. and Tactical Strength, Inc., and their employees including Pavel Tsatsouline. The above parties are not responsible in any manner whatsoever for any injury or health condition that may occur through following the opinions expressed here. Consult with your physician before starting any exercise program.
