Tight Hamstrings? Back Pain? Hip Pain? Morning Stiffness?
Sound Familiar?
Get Moving and Improve YOUR Mobility Today!
Move Freely, Eliminate Stiffness, Perform Better, and Feel your Body’s Best!
Mobility Improvements that LAST!
Free your joints! Get personalized guidance on your body’s mobility needs. Whether you want to squat deeper, run faster, have more flexible hamstrings, or have less body stiffness, we have a Miami mobility program for you! A mobility program will help you prevent injuries, enhance your physical performance, improve your posture, and give you back your freedom of movement for a happier and healthier life!
How We Can Help Improve Your Mobility
Dry Needling
Reduce trigger points restricting the movement of the joints
Winback Therapy
Increase oxygen delivery, mitochondrial production, and cellular metabolism
Joint Mobilization
Improve joint arthrokinematics and restore normal joint function
Therapeutic Exercise
Unique tailored exercises for your specific needs to improve each joint’s motion
“The body will become better at whatever you do, or don’t do.
If you don’t move, your body will make you better at not moving.
If you move, your body will allow more movement.
— Ido Portal
Feel your body's best!
What’s the Difference Between Mobility and Stretching?
- Mobility focuses on improving joint control while stretching focuses on muscle flexibility.
- Mobility involves dynamic movements through the range of motion while stretching is primarily static and holding a muscle in a lengthened position
- Mobility is usually performed in active motion while stretching typically involves holding positions for extended periods (15-60s)
- Mobility focuses on muscular activation for joint mobility while most stretches focus on muscle relaxation
Checkout Our Video to Better Understand Mobility
Click Below to Read The Published Research
Effect of hip joint mobilizations and strength training on pain, physical function and dynamic balance in patients with Knee Osteoarthritis: A randomized controlled trial
TECAR Therapy Associated with High-Intensity Laser Therapy (Hilt) and Manual Therapy in the Treatment of Muscle Disorders: A Literature Review on the Theorised Effects Supporting Their Use
Effectiveness of dry needling for myofascial trigger points associated with neck and shoulder pain: a systematic review and meta-analysis
Click Below to Read The Mobility Articles
Effects of Thoracic Mobilizations and Extension Exercises on Thoraci Alignment and Shoulder Function in Patients with Subacromial Impingement Syndrove A Randomized Controlled Pilot Study
Role of ankle dorsiflexion in sports performance and injury risk: A narrative review
Effects of Hip Mobilization on Pain and Function
for Chronic Low Back Pain Individuals with
Limited Range of Hip Joint Motion
Keep your body moving fluidly!
When a joint can move freely in the body we are moving at our optimum levels. We must allow our joints to move through their full range of motion to avoid injuries, tendonitis, and body stiffness.
Mobility is the foundation for living an independent life without injury. The CDC indicates that close to 14% of American adults have mobility issues impacting their ability to walk and climb stairs. Loss of mobility affects ⅓ to ½ of adults aged 65 and older.
Many factors can affect joint mobility and here at Symmetry PT, we want to help you make sure that you are getting the most benefit from your body.
Causes of Mobility Loss
Stability or Mobility, Let's break it down
Stability Joints:
- Cervical Spine
- Lumbar Spine
- Knees
Mobility Joints:
- Ankles
- Hips
- Thoracic Spine
Physiology of Mobility Limitations
Combat Aging to live a healthier life! As we age we have a 3-5% decline in mean ROM in joints of the hip and knee. Most evident changes that occur as we age are seen in hip adduction (bringing the hip in towards midline), medial rotation (internal rotation), knee flexion (bending the knee), and ankle plantar flexion (pointing the ankle and toe down). This does not include any other factors that could cause a more rapid increase in joint mobility limitations.
Physiologically these limitations are caused by an “increase in collagen cross-linkings due to non-enzymatic glycosylation of collagen with advanced glycation end product formation (AGE).” This causes stiffness of the joint capsule, along with the ligaments and tendons attached.
You can slow this process down with a tailored mobility program!
How our Bodies are laid out for Mobility versus Stability:
Let’s look at the primary function of the various body parts.
Thoracic Spine Mobility
What Thoracic Spine Mobility Helps With?
Thoracic mobility will improve thoracic rotation and extension which will improve participation in
- Overhead reaching/lifting
- Ovrhead throwing in Sports
- Dancing (esp. spins)
Increased thoracic mobility will also take pressure off of your neck, lower back, and hips.
Why You Need Thoracic Spine Mobility?
Limited thoracic mobility will increase the likelihood of:
Shoulder injuries
- Shoulder Impingement
- Labral Tears
- Bursitis Cervical pathologies
- Cervical disc herniation
- Cervical stenosis
- Degenerative disc disease Back pain
- Lumbar disc herniations
- Radiculopathies
- Spondylolisthesis
Hip Mobility
What Hip Mobility Helps With?
Hip mobility will improve participation in daily activities and sports such as
- Squatting
- Sprinting
- Cutting
- Jumping
Why Do You Need Hip Mobility?
Limited hip mobility will lead to an increased likelihood of injuries in the knees and lumbar spine
- Low back pain
- Knee OA
- Ligamentous (ACL, PCL, LCL, MCL) tears
- Meniscus tears
Ankle Mobility
What Ankle Mobility Helps With?
Ankle mobility will improve participation in
- Squatting
- Jumping
- Running
- Power Production
Why Do You Need Ankle Mobility?
Limited ankle mobility can lead to increased risk of knee and hip pathologies such as
- Hip Labral Tears
- Quad/Patellar tendonitis
- Shin Splints
- Achilles Rupture
- Ankle sprains
How Do We IMPROVE Mobility?
Joint Mobilization and Manipulation
These types of manual therapy techniques are used to improve the range of motion and function of joints by addressing stiffness, pain, and dysfunction. According to Weerasekara et al., “Joint mobilization appears to be beneficial for improving dynamic balance immediately after application.” By improving the movement of the joint and balancing the forces acting on it, joint mobilization can improve stability which will lead to smoother and more coordinated movement.
Mobilization stretches out tissues around a joint, including the capsule and other important connective tissues around the joint.
Nervous system changes are also important effects of mobilizations.
Different grades of joint mobilizations have different effects.
Maitland Classification of Joint Mobilizations:
- Grade I - Small Amplitude, Low-Force movements at the beginning of the range which are aimed at pain relief by reducing muscle guarding and spasm.
- Grade II - Large Amplitude, Low-Force movements within the available range which are aimed at enhancing joint lubrication, reducing pain, and restore mobility
- Grade III - Large Amplitude, High-Force movements toward the limit of the range which are aimed to stretch the joint capsule to increase the range of motion
- Grade IV - Small Amplitude, High-Force movements at the end range which are aimed to reduce pain, improve control at the end of range of motion, and reduce hypertonicity.
- Grade V - High Velocity, Low-Amplitude Thrust (Manipulation) which is aimed to improve joint mechanics and pain relief.
How the kinematics of our Joints work
Joint Mobilizations follow some simple rules based on the arthrokinematics of the joint. All joint mechanics follow the Concave/Convex Rules or roll-and-slide mechanics.
Roll: Rolling occurs when one joint surface contacts new points on the opposing joint surface. For example, in the shoulder joint when you lift your arm to the side (abduction) the head of the humerus rolls upward on the glenoid fossa of the scapula (and the slides inferiorly to allow for continued motion).
Slide: Sliding occurs when the same point on one joint surface comes into contact with new points on the opposing joint surface. For example, in the knee joint, when you extend your leg, the femur slides backward to maintain contact between the tibial condyles.
The roll-and-slide relationship is also known as the concave-convex rule
When a convex surface moves on a concave surface, the roll and slide occur in opposite directions. For example, in the shoulder joint when you move your arm up, the head of the humerus rolls upward but slides downward.
When a concave surface moves on a convex surface, the roll and slide occur in the same direction. For example, in the knee joint when you extend your leg, the tibia rolls and slides forward on the femur.
WE FOLLOW THESE RULES WHEN PUTTING TOGETHER A MOBILITY PROGRAM!
When looking to gain a specific range of motion to increase mobility, we know EXACTLY how to mobilize the joint!
We Mobilize INTO the restriction to GAIN the range of motion your body needs!!
Knowing all of this information is important when a joint is restricted. Our therapists have extensive experience with restoring normal joint mechanics by applying mobilization and manipulation techniques.
How Else Can Physical Therapy Help Gain Mobility Besides Joint Mobilizations?
Dry needling can assist with overall joint mobility and function. The reduction and release of muscular tension will decrease stiffness, and referred pain, and allow for greater freedom of movement around a joint. Dry needling will also improve blood flow and oxygenation which will help flush out toxins, reduce inflammation, and promote tissue healing that enhances joint mobility.
Interested in learning more about Dry Needling Click Here
The Winback uses radiofrequency current to improve the excitability of cells and the rate of exchange of nutrients within the target tissues. The increase in excitability will also increase the internal heat produced within the body, thus allowing the therapists to help realign abnormal collagen fibers and scar tissue.
Winback Tecar therapy:
- Increases vasodilation to circulation and oxygenation
- Decreases vascular compression
- Reduces muscular ischemia
- Release local opioids
- Decreases pain.
Interested in learning more about WinBack Therapy Click Here
Get Relief Now
Move Freely and eliminate hip, back, shoulder, neck, and knee pain. Don’t let the idea of ‘tight hamstrings’ sit you on the sidelines of your Miami sports goals. If you are a Miami athlete looking to improve your performance as a running, lifter, triathlete, or athlete then put your self-care and self-betterment at the forefront. With our published physical therapy mobility treatments the physical therapists at Miami Symmetry Physical Therapy can get you moving again. If you are an athlete in Miami, working a desk job, or just looking to improve your body’s overall health and wellness. We are here to help!
How Can Physical Therapy Help with mobility?
- Long-lasting pain relief
- Mobilization and manipulation of the shoulder, elbow, wrist, spine, hip, knee, and ankle joints have been shown to improve the arthrokinematics within the joints
- Multiple studies have shown to decrease pain and disability through manual techniques such as joint mobilizations
- Dry needling research has proven to be effective at decreasing trigger-point-related dysfunction
- Therapeutic exercise can target muscular imbalances and improve joint stability
You have made it this far... You're obviously interested, get started today!
Citations:
Mulligan mobilizations:
Thoracic mobility for shoulder pain:
Thoracic manipulation versus mobilization in patients with mechanical neck pain: a systematic review
Effects of Thoracic Mobilization
Other:
- Role of ankle dorsiflexion in sports performance and injury risk: A narrative review
- The Effects of Hip Mobilizations on Patient Outcomes: A Critically Appraised Topic in: Journal of Sport Rehabilitation Volume 28 Issue 4 (2019) (humankinetics.com)
Article73.pdf (sciresol.s3.us-east-2.amazonaws.com)
About
Symmetry Physical Therapy is a privately owned one-on-one, patient-centered physical therapy clinic in Downtown Miami/Brickell. Every treatment is with the same Doctor of Physical Therapy for the entire hour. Symmetry’s specialized, dedicated, and passionate team of physical therapists is fully committed to each patient’s success.
10+ Years as a Therapist Owned Physical Therapy Practice