FLEXIBILITY I
By Dr. Myles H. Bader
As we age, our joints have a tendency to lose mobility and range of motion, thus reducing our capabilities to perform certain functions and exercises. The importance of having an unrestricted range of motion at every joint level in the body cannot be overemphasized. Clinical experience has shown that when there is a significant decrease in flexibility, there is an associated increase in joint stress related injuries.
The human body functions as a complete unit and each joint must go through a specific range of motion for the body, as a whole, to accomplish its tasks If the body’s range of motion is decreased in a specific joint, there will be a compensation in other joints to take up the slack. In other words, if one area of the body lacks sufficient range of motion, other areas will be forced to increase their relative motion and therefore there will be increased stress into the area
The structures that can limit the range of motion are:
- The bony architecture of the joint.
- The ligaments surrounding the joints.
- The fibrous joint capsule.
- The tendons and muscles that cross the joint.
As we age or reduce our exercise patterns the most common problem is that of decreased flexibility in muscle contraction or what we call muscle tightness. Fortunately, of the above, mentioned factors muscle constrictor is one that we can do most about.
When testing your range of motion, we are concerned with what is considered a free range of motion. This means that the joint will move freely without resistance. The point at which resistance is first felt marks the maximum range of motion in that direction.
Testing
ANKLE INVERSION TEST: The individual should be in a sitting position with the knee flexed and in full plantar flexion and inverted. The assistant places one hand against the lateral aspect of the distal leg for support and control, with the other hand firmly grasping the medial aspect of the forefoot. The assistant then attempts to push the foot out of inversion and note the degree of resistance encountered. Firm resistance against supination should easily be determined. The posterior tibialis is a powerful muscle with strong resistance, even in children.
BALANCE: (stork test) The subject is asked to stand on one leg, place the opposite foot against the side of the weight bearing limb, abduct the arms and close the eyes. Use 10 seconds as your standard for normality. The individual should be able to maintain a standing one-legged Stork Test, for the full 10 seconds, with their eyes closed, without losing balance.
GAIT: Observations of an individual’s walking pattern (although subjective) can yield useful information of the presence of abnormal mechanics. Limps are generally obvious. More subtle interpretations, such as graceful or awkward, nonetheless, have some value.
We pay particular attention to heel strike, noting whether it is heavy or well cushioned indicating good functioning of the shock absorber mechanism. Asymmetry of limb movement and positioning and obvious deviations of trunk movement, from the center of gravity, can be noted. Following injury, it is important to pay attention to recovery of the gait mechanism, under the supervision of a therapist.
SUMMARY: Simple motor screening of individuals can identify functional abnormalities that lead to stress injuries. Stress injuries are common and are always associated with a breakdown of protective mechanisms, normally inherent in healthy posturing gaits.
Factors Affecting Flexibility
The more active an individual is the more flexible they will he, Muscle connective tissue usually shortens from disuse, thus decreasing muscle flexibility or range of motion of a joint.
Performing warm-up exercises increases the temperature of the muscles and joints, increasing their range of motion and ability to perform by 20%.
Due to differences in joint structure women tend to be more flexible than men,
Range of motion and flexibility tend to decline with age due to an increased sedentary lifestyle.
