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June 01, 2024 5 min read
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.
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.
There are three main types of range of motion: passive, active, and active-assistive.
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:
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:
Here are some examples of foam rolling exercises that can help to improve range of motion:
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.
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