Niggles, Stiffness and Joint Mobility

Whether you're an elite athlete pushing the boundaries of physical performance or someone embarking on a fitness journey, minor injuries, niggles, and stiffness are common hurdles that can impede progress. However, the solution may be simpler than you think. By dedicating just a small amount of time each day to targeted mobility exercises or strengthening supporting muscle groups, you can not only alleviate these issues but also enhance overall performance and prevent future injuries.

Whether it's addressing tight hip flexors, strengthening stabilizing muscles around the knees, or improving range of motion in the shoulders, consistent attention to these areas can make a significant difference in your athletic pursuits, regardless of your current fitness level.

4 AREAS to fix your sh*t:

ISSUE - SHOULDER PAIN

Likely to be: shoulder impingment, bursitis, or rotator cuff injury.

Fixes:

• Strengthening exercises - face pulls, cuban rotations, iron angels and YTW’s help to strengthen surrounding muscles.

• Banded shoulder and upper back mobility

• Ongoing sharp pain needs to be assessed by a doctor.

ISSUE - LOWER BACK PAIN

Likely to be: tight or immobile hip flexors, lack of glute strength, compression or disc issues

Fixes:

• Strengthening exercises - booty band clam shells, single leg work like lunges, and bulgarian split squats. Planks for 2min +

• Mobility of the hips using a band, pigeon stretch, trigger ball into hip flexors.

• Bar hangs to help decompress the spine

• Shooting pain or persistent pain needs to be assessed by a doctor.

ISSUE - TIGHT HIPS

Likely to be: weak hip flexors, weak glute muscles, hip joint impingement

Fixes:

• Strengthening exercises - seated leg raises, slow 90/90s and banded marching. Booty band work for glutes.

• Pigeon stretching, KB hip shifters and trigger ball into hip flexors

• Ongoing sharp pain needs to be assessed by a doctor.

ISSUE - KNEE PAIN (and/or fluid in the joint)

Likely to be: ankle immobility, weak glutes, squat technique flaw or too much impact (from running and jumping)

Fixes:

• Strengthening exercises - booty band work for glutes. Limit range of motion for any squatting movements

• Wall sit for 2mins a day to strengthen knee tendons, reduce impact but not running or jumping for a week or more. Mobile ankles before squatting.

• Ongoing sharp pain needs to be assessed by a doctor.

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