I wanted to share my thoughts on this topic because I've had a number of my physical training clients ask me: does having better flexibility prevent injury?

The short answer? No. There is lack of evidence that flexibility prevents injury. What CAN help prevent injury, though, is a focus on mobility training!

Mobility and flexibility are often confused as being the same thing and, although they do complement each other, they have entirely separate definitions and they benefit physical performance in different ways.

What is flexibility?

Flexibility refers to the range of motion of your joints. It is the ability of specific muscles, connective tissue, and soft tissue to lengthen and allow for movement in various directions, such as when we are performing static stretches. In other words, it's the passive capacity of your body to bend, stretch, and twist without causing discomfort or injury.

What is mobility?

Mobility, on the other hand, refers to the ability to move freely and easily in different positions and ranges of motion; it is a major component of physical fitness. It includes flexibility but also goes beyond it, as it involves the control and stability of movements. Effective mobility means having the muscle strength, coordination, and control to move your body through various ranges of motion without losing balance or compensating by having to use a different muscle group or other parts of your body. Good range of motion can help you maintain proper form and technique during your exercise routine and avoid faulty movement patterns, a leading cause of injury.

For example, if you have good mobility in your hips you are less likely to compensate with your lower back when doing squats or deadlifts, which can help prevent lower back injuries. Similarly, if you have good mobility in your shoulders, you are less likely to strain your rotator cuff when performing overhead presses or pull-ups.

Imagine a rubber band and a piece of rope. The rubber band represents flexibility, and the rope represents mobility.

The rubber band is very stretchy and can be pulled in different directions, but it doesn't have much control or stability. If you try to move the rubber band quickly or with a lot of force, it may snap or lose its shape. This is similar to having good flexibility without mobility: you may be able to move your joints through a wide range of motion, but you may lack control or stability, which can leave you susceptible to injury.

The rope, on the other hand, is less stretchy but more stable and controllable. It can be moved in different directions, but it maintains its shape and strength. If you try to move the rope quickly or with a lot of force, it may still move, but it will do so in a controlled and stable way. This is similar to having good mobility: you may not be able to move your joints through the same wide range of motion as with flexibility, but you have the strength, control, and stability to move your body safely and effectively through various positions and ranges of motion.

Being hyper flexible without a corresponding degree of mobility can be an injury risk.

Incorporating Mobility Exercises Into Your Workouts

To get started, include some dynamic stretches such as cat-cows, superman snow angels, deep squats and floor scorpions into your warm-up routines. You can also include balance exercises like single-leg squats or lateral lunges. Remember to focus on core engagement and breath control as you move through your exercises. Over time, mobility exercises will help you to develop full range of motion so that you can move with greater ease and feel more confident during your workouts.

Incorporating mobility into your workouts is essential for maintaining proper body mechanics. Mobility exercises also help to increase heart rate, blood flow, improve your range of motion, reduce joint pain and stiffness, and prevent future injuries. Here are my tips for adding mobility and dynamic activity into your workouts:

Conclusion

A focused mobility program that involves dynamic stretching is so important for injury prevention, coordination, and stability. Having good mobility can also help reduce the risk of injury when engaging in activities like strength training or aerobic activity. However, it's important to note that mobility alone may not be enough to prevent injuries. You also need to have proper technique, appropriate loads, and adequate rest and recovery. Therefore, it's important to work with qualified fitness coaches or sports trainers who can help you develop a safe and effective training program that takes into account your individual needs and goals.

Many of us don't realize the long-term consequences of neglecting mobility training. Possessing adequate mobility can make everyday activities like walking, climbing stairs, carrying groceries or any other physical activity easier and safer, especially as we age. From sports athletes to the general population, from young people to older adults, anyone benefits from a mobility program that is executed on a regular basis. Research has shown that people with good mobility are more likely to maintain their physical independence and quality of life because they can perform daily activities without difficulty or assistance. Incorporating mobility training into our fitness routine is not only important for preventing injuries but also for enhancing our overall health and well-being as we age.