What Does Range of Motion Mean & improvement ideas

What Does Range of Motion Mean?

Range of motion (ROM) is the distance and direction that a joint can move. It is measured in degrees and is typically assessed by a physiotherapist/ Personal Trainer or other healthcare professional.

Normal ROM varies from person to person and can be affected by a number of factors, including age, genetics, injury, and disease. As people age, their ROM tends to decrease. This is due to a number of factors, including changes in the structure of the joints and the muscles that control them. Genetics can also play a role in ROM. Some people are simply born with more or less ROM than others. Injury can also affect ROM. When a joint is injured, the muscles and ligaments that control it can be stretched or torn. This can lead to a decrease in ROM. Disease can also affect ROM. Some diseases, such as arthritis, can cause inflammation and stiffness in the joints. This can lead to a decrease in ROM.

Examples of Joint Range of Motion Movements:

What is Shoulder Range of Motion?

Shoulder range of motion refers to the degree of movement that can be achieved in the shoulder joint. This includes flexion, extension, abduction, adduction, internal rotation, and external rotation. Maintaining good shoulder mobility is essential for everyday activities and sports performance.

What is Ankle Range of Motion?

Ankle range of motion refers to the degree of movement that can be achieved at the ankle joint. It involves the ability to flex the foot upward (dorsiflexion) and point the foot downward (plantarflexion). Adequate ankle range of motion is essential for activities such as walking, running, jumping, and squatting.

Why is Ankle Range of Motion Important - Having sufficient ankle range of motion is crucial for maintaining proper biomechanics and preventing injuries. Limited ankle flexibility can lead to compensations in other joints, such as the knees and hips, increasing the risk of strains, sprains, and overuse injuries.

DIFFERENT TYPES OF RANGE OF MOTION

There are three main types of range of motion: passive, active, and active-assistive.

• Passive range of motion (PROM) is the maximum amount of movement that a joint can achieve when it is moved by an outside force. This is usually done by a physical therapist or a machine. PROM is often used to assess the range of motion of a joint after an injury or surgery.

• Active range of motion (AROM) is the maximum amount of movement that a joint can achieve when it is moved by the muscles that control that joint. AROM is often used to assess the range of motion of a joint before and after an exercise program.
• Active-assistive range of motion (AAROM) is the maximum amount of movement that a joint can achieve when it is moved by a combination of the muscles that control that joint and an outside force. AAROM is often used to help people regain range of motion after an injury or surgery.

The range of motion of a joint can be affected by a number of factors, including age, genetics, injury, and disease. As people age, their range of motion tends to decrease. This is due to a number of factors, including changes in the structure of the joints and the muscles that control them. Genetics can also play a role in range of motion. Some people are simply born with more or less range of motion than others. Injury can also affect range of motion. When a joint is injured, the muscles and ligaments that control it can be stretched or torn. This can lead to a decrease in range of motion. Disease can also affect range of motion. Some diseases, such as arthritis, can cause inflammation and stiffness in the joints. This can lead to a decrease in range of motion.

There are a number of things that can be done to improve range of motion. These include:

• Stretching: Stretching can help to increase the flexibility of the muscles and ligaments that control the joints. This can lead to an increase in range of motion.
• Strength training: Using Strength training equipment, such as Dumbbells or Cable Machines, can help to strengthen the muscles that control the joints. This can also lead to an increase in range of motion.
• Massage therapy: Massage therapy can help to break up scar tissue and adhesions in the muscles and fascia. This can also lead to an increase in range of motion.
•  Yoga: is a great way to improve range of motion, flexibility, and strength.
• Water therapy: Water therapy is a low-impact way to exercise and improve range of motion.

Improving RANGE OF MOTION?

Consider Strength & Foam Roller Combination - This is one excellent solution for increasing range of motion. Largely because it doesn’t affect or eliminate your training. The theory for this method is the fact that muscles are surrounded by connective tissue called fascia. The fascia locks a muscle into a tight movement pattern which restricts our R.O.M. This is where Foam Rollers are so effective. Foam rollers help relax the fascia allowing the muscles to move in a greater range.

There are a few ways to increase range of motion. One way is to use a combination of strength training and foam rolling.

Strength training helps to build muscle, which can help to improve range of motion. When muscles are stronger, they are able to contract more forcefully, which can help to stretch the surrounding tissues.

Foam rolling is a type of self-myofascial release that helps to break up adhesions in the fascia, which is the connective tissue that surrounds muscles and other tissues. Adhesions can restrict range of motion, so breaking them up can help to improve flexibility.

To use a combination of strength training and foam rolling to increase range of motion, follow these steps:

1. Warm up your muscles with some light cardio or dynamic stretching.
2. Perform strength training exercises for the muscles that you want to improve range of motion in.
3. Foam roll the muscles that you just worked.
4. Hold each foam rolling position for 30 seconds to 1 minute.
5. Repeat steps 2-4 2-3 times

Here are some examples of foam rolling exercises that can help to improve range of motion:

• IT band: Lie on your side with your foam roller under your thigh. Roll back and forth over the IT band for 30 seconds.
• Quadriceps: Lie on your back with your foam roller under your thigh. Roll back and forth over your quads for 30 seconds.
• Hamstrings: Lie on your stomach with your foam roller under your hamstrings. Roll back and forth over your hamstrings for 30 seconds.
• Calves: Stand with your foam roller under your calves. Roll back and forth over your calves for 30 seconds.

Concluding thoughts

The effect of foam rollers only lasts a short time, which is its only drawback. The importance of strength training comes into play here. After using a foam roller, strengthening the muscles around the joint and enforcing the change in R.O.M. can be accomplished. Just a word of caution—strengthening and rolling unrelated muscles won't fix the issue.

To employ the right combination of exercises, you must first understand where the tension is originating from. As an example if you have a quadricep issue then foam roll on your quad, for instance, if it is tight. Once you've done that, you should strengthen the muscles by squatting deeply to further maintain the change in the muscles.