7 Things to Combat Movement Dysfunction

What’s up movers!  Thanks for joining me today.

Today’s topic takes the right mindset, so I’d like to start out with a story to set the tone.

Most of the courses I teach are hands-on, application based, where its all about learning concepts and putting them into action to get a “the science-comes-alive-and really works” feel. 

I was introducing some Olympic movements in my Strength & Conditioning course.  This module was focused on the Power Clean, and were at ground zero, with progressions over the next few weeks.  When we’re talking foundation, we always start with the pattern and limitations with those patterns. 

One of my students told me that he’s been cleaning since high school and felt solid.  He didn’t need to do the boring pattern stuff.  So naturally, I asked to see it.  There were several things going on when I observed his movement, but the one that really stood out was his lack of mobility at the shoulder and scapulothoracic joint, which prevented him from efficiency front racking the barbell.  Instead, his elbows were pointed down, and was essentially reverse bicep curling the bar, forcing the lower back to maintain the load.  You don’t have to be an Olympic lifter to see that that position isn’t ideal, will put undo stress on the back, and limit how heavy you can go.  I suggested at the minimum he do some mobilization at the shoulder and scapula, but he said he “was good”.  So, for the next few weeks, he just kept loading and cleaning.  And cleaning, and cleaning, and cleaning.

I had another student who had never tried these movements before but was motivated to feel comfortable with them.  She told me that whatever she needed to do to improve, she’d do.  She was open, and spend the next few weeks mobilizing the joints and improving patterns.  AKA-the boring stuff.

At the end of the module, the first student came up and was visibly frustrated.  “Pete, I’ve been working and working on this, but I cannot get past this weight.  I have trained heavy, and pushed it, but I can’t seem to do any better.”

Just as I was going to go Professor mode, the second student walked up to a loaded barbell, pulled the clean and racked it.  For a beginner, it was beautiful, and she was so excited.  Seriously, it was just like a movie.  The first student looked in amazement and asked, “how’d she do that?!”.

I simply responded, “She addressed the things holding her back.

When you start with the things that support and allow the body to move as it should, improved outcomes tend to follow.”

It was a great lesson, and it brings to mind a great quote; “Pride is the mask of one’s own faults.”

For us to develop as optimally as possible, we have to drop the notion that we’ve have nothing to work on, and we’re beyond the “basic stuff.”

I don’t care how advanced you are, or how developed, or how long you been training- there’s always an area that we can improve.  That doesn’t mean don’t enjoy your hard work.  If you’ve been working for years on your squat pattern, then heck yeah, be proud of it!  But the best individuals are always finding things to critique and improve, so they can level up.  It means being open, acknowledging that we all have some movement dysfunction, and work to minimize it or improve it. 

That’s what we are chatting about today. Movement dysfunction.  It sounds horrible, like something you contract and something you’d be aware of immediately, like the flu.

But movement dysfunction is stealthy and cunning, and if we are not aware of our movement patterns, it may jump out when we least expect it.

Here’s a visual.

I want you to imagine something.  Imagine walking somewhere, when suddenly, you notice a rock in your shoe, pressing on the inside of your heel.  It’s uncomfortable, but you don’t have time to take off your shoe and remove it, so what do you do?  You slightly twist your foot, and walk on the outside of your foot, diminishing the discomfort felt by stepping on the rock.  Now, imagine if you never removed the rock.  Over time, this new way of walking would become your “new normal,” and you would not notice that you were walking differently. 

Here is the state that most of us are in: walking with the proverbial rock in our shoe, unaware that this small issue is causing more substantial movement quality discrepancies.  Without our knowledge, we have adjusted, contorted, and overloaded our movements, and the body compensates.

Your back problems may have nothing to do with your back; it very well could be the position of your feet while you walk, or the angle of your hips.

Your tight shoulders could be due to the stress at your job, or it could be due to overactive anterior chain tissue chronically pulling your shoulders forward. 

These are just a few examples, but hopefully this has sent you down the rabbit hole a bit.

So what does this mean?  It means that habitual poor movement can lead to permanent poor movement patterns, which throws the body into imbalance and overcompensation, leading to reduced movement quality, discomfort, and possibly injury.

How did we get here, and how do we fix it? 

Here lies the problem with most fitness or performance programs. I wish I could give you a list of exercises to fix movement problems, but it goes far beyond that.  We know what exercises to use to develop muscles or how to develop certain traits, like strength.  We understand how overload, rep ranges, volume, etc. yields development, and we even know great cues to help, like “drive your knees out during your squat.”  These are great, but the truth is, most don’t understand how the body achieves those outcomes, and further, how to influence the physiological response so that the training and the cues remain ingrained, and not just temporary.

If we really want to improve movement or increase efficiency from our efforts, we need to have a basic understanding of what to influence and what to tap into so the body responds and adapts.

So let’s define movement dysfunction and what influences it, so we know what we are really dealing with here.

There are so many things that contribute to movement dysfunction, but to keep it simple and straightforward, dysfunction is a deviation from the norm.  Its still operating, but it’s less than optimal.  I like to say that movement dysfunction really is a breakdown in communication between the interacting and integrated systems contributing to movement. 

It’s best to start with a simple visual representation to set the stage.

Think of a computer.

A computer is made up of two primary components: hardware and software.  The hardware is the physical aspects that make up the machine; the monitor, the hard drive, and Random-Access Memory (RAM) for example.  These connect via the motherboard (or main circuit board), which allows communication between the essential electrical components of the computer system³.  Hardware would be useless without software, however.  Software refers to the programs that enable the hardware components of the computer to fulfill their tasks.  The software gives the commands and instructions; the hardware carries it out.

In this simplified example, the hardware, such as the monitor and hard drive, represents the physical body: muscles, bones, joints, and ligaments.  The motherboard, which is still hardware, represents the nervous system, as its role is to connect and allow communication between different parts of the body.  Motor Programs represent software, as these instruct the hardware (the body) to carry out specific functions; more specifically, movements.

Motor Programs

Let’s focus on motor programs.  So, they are like software of a computer system, which gives commands and instructions for the hardware to carry out.  In a computer, the software is stored on the hard drive, where it can access it when it’s time to act. 

A motor program is an abstract representation of a movement plan, stored in memory that contains all motor commands required to carry out an intended action. 

Our experiences influence motor programs.  When we move, we all have experiences that pertain to that movement and direct our decisions.  For example, shooting a basketball requires us to move the ball up in the air 10 feet to reach the rim.  If not, the ball will not go into the hoop.  These rules govern our actions. Every time you attempt that movement, you learn something that allows you to develop a more fine-tuned response.

The more complex the task, the more time is needed to organize and execute the motor plan.  However, the more the motor program is used or practiced, the easier it becomes to employ.  The brain likes automatic; if a movement can be organized and set into motion through auto-pilot to save storage space, it won’t think twice.  Think of anything you’ve learned to do.  Most likely, the beginning was difficult, but the more you practiced, the easier it got.

Let give you another visual. 

I’m a Kansas boy, so the example I use to drive this point home is the visual of a tall wheat field. 

Think of a field, with a dirt road created by tire tracks down the middle of it.  Since the farmer has driven over it time and time again, that road is well established.  This road represents the established neural pathway, or the pattern of movement.  It’s easy to traverse because it has been used consistently.  Any movement that is easy or routine is like this road.

What if I want to make a new road?  If one time I decide to take a new path through the field, will that path still be there tomorrow?  Not likely. You might see some damaged wheat, but no clear road.  If I want to create a new way, that path must be taken repeatedly and slowly at first, until it becomes established.

Think of a new movement you are trying to perform or one you are trying to correct.  You have an established road, and you’ve worked to create a new one.  What happens if you stop traveling down this new road?  That’s right- you start going down the old way again because it’s more established.  A movement pattern must be reinforced if you want to improve it.  Further, we must be conscious of our efforts, or we may end up on the old road again.

That also means tapping into the neuromuscular pathways and clearing the debris that may be hindering the establishment of the path.

When we have these hiccups in the road, the body will adapt.  These adaptations can pile up, and they can start to disrupt the whole system.  It’s like knocking over dominos- if you knock one over and don’t stop it before it continues, the whole set up is ruined.  We begin to have altered soft tissue relationships, which alters the force-coupled relationships at joints.  Those can influence the neuromuscular pathways, which can decrease movement efficiency.  You have a decrease in efficiency, you have a decrease in performance, tissue breakdown, joint pain, and possible injury.

Here’s why all this stuff matters. 

Your body will adapt to the positions you put it in.  Think of a ballet dancer- most have a tendency to stand with the hips externally rotated and feet turned out.  Great for the art of dance, not so great for hip capsules and the surrounding soft tissue.  That’s intential, and it’s a sacrifice they make for their craft.  What about all the movements we perform daily without a second thought?  Taking a step further, how about all the loaded movements we perform in the gym without considering the quality?

The more a motor program is used, the more refined it becomes, and the more natural it feels.  However, if a movement is performed incorrectly with poor form and quality, then that poor-quality movement pattern becomes recorded in the program. 

It will become natural in a sense, and the individual will lose the awareness that the movement is faulty.  Injury can cause this condition, but in most cases, it is caused by factors that disrupt the movement system.  It leads to overcompensations, forcing the body to make up for imbalances throughout the body.  

These imbalances and overcompensations decrease movement quality and rob the body of potential, whether that be strength, speed, functionality, or development.  Further, since the body is imbalanced, aches, pains, and discomforts become more likely and often lead to injury.  

We need to regain our control- specifically, motor control.  To move efficiently movements need to be organized and muscle contribution needs to be synchronized appropriately.  If we can influence the neuromuscular system by clearing the cobwebs to improve mechanics and regain range of joint and muscular contribution, we tip the scales towards balance. 

So what are the things we can do to mitigate this?  Here are 7 things we can do.

1. Keep Spinal Mechanics in Check

All day, and in everything you do.  The spine is like the base of a pyramid.  If we have faults at the base, it’s going to decrease the integrity up the structure. Further, we will see a decrease in force production and an increase in injury risk when we lose spinal integrity.  By consciously keeping engaging the intrinsic core stabilizers and keeping the shoulder stacked over your hips, you decrease the faulty habits from occurring and set yourself up for success.

2. Stop Sitting

Sitting wreaks havoc on our system.  Depending on the research you read, Americans site for 6.5-10 hours a day.  Have you ever thought what the tissues in your body are doing when you sit, slumped in an office chair or lounged on a sofa? 

In addition to other health issues, tissues will mechanically adapt to the positions you put them in.  If you are seated, the anterior hip compartment gets mechanically shortened.  The longer you stay like that, the more the tissues adapt to that position.  This can cause the hips to anteriorly rotate, leading to a whole host of problems. 

If you are lounged on a couch, muscles are not forced to engage and can lose tone, or active neural response.  Like I mentioned early, if a muscle is not used often, its signal can dampen.  These are just examples, but an easy fix is to stop sitting.  Make it a goal to stand up every 20-30 minutes. 

3. Technique, Technique, Technique

One of the best things you can do to prevent movement dysfunction is to move the right way.  If you are performing exercises or movements that are structurally sound and organized properly, you can prevent dysfunction from occurring. 

Several times, improving how one of my clients or students performed a movement removed several of the discrepancies they were experiencing.  This goes back to motor control.  If we are disorganized, we may see dysfunction creep up. 

For example, I find that many people cannot execute the hinge pattern.  I commonly hear people say that deadlifting and squatting are the same thing.  Though they share commonalities regarding the posterior chain, those are different patterns that are organized, loaded, and executed differently, so if you attempt to deadlift with a faulty pattern, dysfunction may appear.  Take the time to learn proper techniques, especially for compound movements.  I’d start with those most primal of patterns, such as squatting, twisting, lunging, and hinging.    

4. Determine Tissue Restrictions

One of the best ways to determine restrictions is to move.  Specifically, put yourself into positions that challenge the end-range joint motion.  Squat as low as possible, twist your truck as far as you can twist each way, or flex joints are far as they’ll go and see what you notice.  Is there any discomfort or tightness?  Obviously, be cautious as you do this- if pain is present, or if you haven’t moved in a while, ease into those positions, and only go as far as the restrictions allow.

My last three podcast episodes covered my favorite go-to movement assessments to determine restrictions, so check those out if you need some guidance.  The show note’s pages for those episodes have infographics to point out major compensations, and I have a cheatsheet to help you address common restrictions in my vault at moretomovement.com, so check those out if want more insight.

5. Address Joint Mechanics

One of the easiest things you can do to determine if joint mechanics play a role in your dysfunction is to look at your normal, static, standing posture. 

Do your shoulders rotate forward? 

Are you leaning to one side more than the other? 

Are your feet turned in or out? 

This could be indicative that your joints are not in optimal positions for movement.  Further, the joint capsules themselves can be bound up from hypertonic tissue from habitually bad positions. Improving posture is the first step. 

Be conscious to have a stacked posture- shoulder over hips, hips, over ankles.  The next step is to enhance the mobility of the capsule and the surrounding tissue to allow better range of motion during movement.  We’ll chat soon about these techniques.

6. Improve Tissue Compliance

Much like the last one, I’ll be spending a lot of time on techniques and methods to improve muscle balance and function.  This is known as mobilization, and these self-administered techniques are highly effective and often dynamic and can make huge improvements in a relatively short amount of time. 

The focus of these techniques very from releasing hypertonic or overactive tissue to increasing neural response to tissue, increasing its activity. 

7. Level Up Your Lifestyle

Most of us are aware that eating right and training right can improve our system, but what about all the others that are often overlooked?  sleep; hydration; stress management; and recovery to name a few.  Make a conscious effort to find ways to manage all the areas of your life, because they directly impact the state of your body. 

This also means revisiting the Movement Mindset.  This should sound familiar, and I hope it does because it is fundamental in reaching your potential.  The Movement Mindset isn’t a trend, or something you do until you reach your goals, but something that becomes a part of you, and you invest in throughout your life.  It’s multilayered, with a focus on moving forward and avoiding stagnation.

Physically, that means aiming to progress in all aspects that contribute to improved movement and being proactive in addressing barriers in the way of your optimal development.  It means staying present and aware of what you do or don’t do every day.  How often are you moving?  How often do you stand?  How do you stand? Do you stand on one leg more than the other, or do you shift your hips?  What part of your feet you do stand on? Do you use one side of your body more than the other?  Are you looking down at your phone often? It’s about consistently evaluating feedback about your body and making adaptations as necessary. 

Mentally, the Movement Mindset is a focus on working to view setbacks and obstacles as stepping stones to growth, embracing the challenge, and knowing that the struggle is what refines you. 

All 7 of these help us regain motor control and improve tissue response. These can positively influence the neuromuscular system, improve mechanics, and enhance muscular contribution, which all are part of the equation for optimal movement.

Mobilizing tissue may seem easy, but if you aren’t aware of what you are tapping into, you may be coming up short on your results.  Next time, I will chat about how to effectively tap into those physiological responses, so you can optimize tissue response and start seeing huge improvements in your movement. 

Thank you for tuning in today’s episode, and thanks so much for those of you who are embracing this stuff.  If it is helpful to you, please let me know!  I’d love to hear how this is impacting you, or if you have questions that you have, I’d be happy to answer them.  You can find me on Instagram at pete.rohleder or on the contact page at moretomovement.com

I look forward to chatting with you all next time, and until then, remember, wherever you are, keep moving.