![]() More often than not in these cases, this is going to lead to a large spike in compensatory muscle recruitment. In some cases because of the nature of loading in a training situation, you may be pushed past your active ROM if you let the weight push you past it, into a loaded stretch. The proper incorporation of stretching or mobility work can be beneficial but should not be used to enable poor training practices. To better prevent injury, you want to improve strength and function over greater ranges of motion by doing full isolated muscle ROM exercises for the muscles around that joint. In the case of stretching however it’s giving you access to these ranges without improving function or strength in them. Stretching does not actually lengthen tissues, but is working against the neuromuscular adaptations that would otherwise be restricting range. Now this is not the fault of the stretching itself, but the fact that you are using a passive modality that allows you to do more active work outside your trainable ROM. One approach I think is possibly more injurious is the implementation of stretching to maintain ROM while continuing to do a lot of volume outside your trainable ROM. So, many individuals can manage this with good programming and technique. If you start losing passive/active ROM you may be over performing movements outside your trainable ROM.įortunately limiting the sport specific ROM to only what is needed for performance and performing more movements in a trainable ROM can help maintain or improve mobility and joint health. This creates more stress on the joints and surrounding tissues, and when done repeatedly can actually lead to neuromuscular adaptations that try to guard the joint by restricting ROM even more. Training outside your active/trainable ROM results in increased compensatory recruitment by muscles that had either a not direct but synergistic, or stabilizing role, forcing them to become force producers in these positions where the primary muscles have lost some of their ability to contribute to the motion. Because of that, it is important to understand that to improve performance in a sport specific range of motion does not require you to do all your training in that ROM, or even use that ROM in all training blocks. There can be consequences to mobility, function and joint/tissue health when these sport motions are outside your active/trainable ROM. These motions are often not isolated muscular motions. This may be more or less than an individual’s active range of motion. ![]() This is a predetermined range of motion that is required as a standardization for a sport or competitive qualification, powerlifting for example.
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