Mobility exercises work to reduce the potential imbalances, the body develops over time, ultimately helping to diminish the risk of injury. Overall, having a healthy ROM in all the joints of your body means your body is free to move and adjust to its position in the most efficient way (Ilano, 2020). Mobility training is the process of improving mobility in all joints. Therefore, it can be inferred that a key component to avoiding injuries is improving ROM. Having mobile joints is important to maintain pain-free, unimpeded, fluid, and independent movement (Gummelt, 2015). It is a highly adaptable aspect of fitness and the benefits of mobility training are applicable at any age. In fact, the ability to move a joint through its complete ROM is arguably the most underrated aspect, a track and field athlete will explore when training to enhance their performance. Mobility is defined as the joint’s ability to travel without any kind of constraint or pain, targeting the full ROM. Dynamic stretching also increases body temperature and promotes blood circulation (Fletcher & Jones, 2004), hence providing further benefit in the preparation for physical activity and/or sport. , relating to common movements common in the sport. ![]() However, contemporarily, dynamic stretching techniques are used more often by athletes as they can be sports specific, i.e. ![]() In addition, to improve techniques that are sports specific, the combination of passive and static-active stretching exercises has been shown to provide larger changes in ROM (Samson et al., 2012). When it comes to flexibility and mobility exercises, stretching is commonly used to effect an increase in ROM (Behm et al., 2015). ![]() Performing hip flexibility and mobility exercises can often reduce the risk of these injuries from happening. Finally, the gluteal muscles should also be impinged in their function, the hamstrings would need to compensate, which may lead to hamstring injury. Furthermore, the range of motion (ROM) of the hip would also be restricted, requiring the pelvis to posteriorly tilt to achieve the desired ROM, likely resulting in low back pain (Roach et al., 2015). Muscle imbalance in the hip often causes knee and hip pain, due to the hip flexors and quadriceps overworking in order to compensate for weaker, imbalanced muscles. When an athlete’s hips are shown to be tight or even immobile, muscle imbalance may occur and eventually lead to injury. These results suggest that a higher proportion of injured athletes exist among non-contact sports, contrary to popular belief. Research conducted by (Lee et al., 2017) and (Lee & Lee, 2018) with the Perak SUKMA athletes revealed that of the 405 non-contact-sport athletes observed, 135 reported injuries, whereas of 533 contact-sport athletes only 105 claimed some form of injury. However, research indicates that the opposite is in fact the case. In general, sports injuries are more commonly associated with contact sports (such as hockey, rugby, football) as opposed to non-contact. After proximately 6 weeks, the ROM of the hip will be expected to improve significantly. Conclusion: This paper sought to outline the importance of hip mobility and flexibility, in particular for non-contact-sport athletes (such as those in track and field), and their effects on athletic performance and injury prevention. The exercises are to be performed 3 × per week with at least 24 hours break in-between to achieve optimum results. Methods: 9 Hip Mobility and 6 Hip Flexibility exercises are described in this paper. Excellent hip extension improves the ability to assist the hip in developing power. Enhanced ROM can improve motor performance, skill execution, and even prevent injury. ![]() The hip mobility and flexibility exercises illustrated here are designed to significantly improve the range of motion (ROM) of the hips. Muscle imbalance in the hip often causes knee and hip pain, due to the hip flexors and quadriceps overworking in order to compensate for weaker muscles. When athlete’s hips are stiff and inflexible, muscle imbalance may occur and increase the risk of injury. It also seeks to explain the underlying importance of hip flexibility and mobility. Introduction: The objective of this paper is to demonstrate techniques on how to improve hip flexibility and mobility, especially for track and field athletes.
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