Pete RohlederWhat’s up, movers!
Thanks for tuning in to Part 4 of the Mobilize and Move series. As I’ve stated, these next several episodes are dedicated to going through each phase of the P.U.M.M.P. Process to enhance mobility, so you have a good grasp on the content and can apply it appropriately to your fit your needs.
To quickly recap, “P” stands for Proper Position, and “U” stands for Undo Hypertonic and Shortened Tissue, where we chatted about different techniques to address restricted tissue and improve range of motion.
To optimize our mobility, we can’t only focus on our tissue. We have to consider the role our joints play in poor movement.
The first “M” of the P.U.M.M.P. Process stands for Mitigate Joint Capsule Restriction.
Many people forget that the joint capsule is more than just bone. The joint is surrounded by ligamentous tissue, as well as muscular and fascial tissue. And just like the tissues we discussed in the last episode, the ligamentous, muscular, and fascial tissue surrounding the joint can be tight and rigid and restrict movement.
It often goes back to what’s been a significant focus of my episodes: poor position. Remember, tissue will adapt to position, so if you are putting your joints into sustained, poor positions, the tissue surround the joint will adapt.
We always think of the skeletal system like the picture-perfect models we see in books, but the truth is, most would be surprised at what your bone positions would look like.
For example, think of a house framer. Typically, they move and nail lumber all day with their arms overhead and in front of them. That is a position that is required for their job, and their tissues adapt to that position.
So, most likely, the anterior deltoids, pecs, and upper traps will be hypertonic and shortened. We chatted last time about how to address that tissue. But what do you think is going on at the shoulder joint? Since that tissue is shortened, it will also shift the humerus, the upper arm bone, forward as well, meaning that the humerus’ head will probably sit at the anterior aspect of the glenoid fossa. This means that the bone will not be in the center of the joint but towards the front. Since that is a chronic position, the tissue surrounding the joint capsule will adapt as well, making the joints tight.
That’s just one of a dozen examples, but hopefully, you get the message: that our joints need to be addressed as well.
One of the best things you can do to address joint restriction is to create space. How do we do that?
We can use a banded distraction technique.
This is one of my absolute favorite ways to address joint restriction because it’s so dynamic and effective. Usually, the joints we focus on are the ankles, hips, shoulders, and wrists. This has been performed in physical therapy clinics forever, usually as a manual technique. These techniques are a version of that. Keep in mind; this is not taking the place of a skilled therapist and manual distraction techniques. They are invaluable, so if you are having some significant issues, please seek them out. But what I will cover can give you some strategies to address your restricted tissue and joints due to poor position.
In essence, you are using the tension of a heavy band to pull the joint surfaces apart. This is a form of traction, in a way. Another way to think of it is using the band to “wedge” space between the bones of the joint.
Now, before you start protesting and say that you’ll dislocate your joint, keep a couple of things in mind. First, the joint capsule is extremely tough and can withstand a lot before injury, so you should be fine unless you have a current injury. Secondly, you are only applying enough tension to create an adaptation. Much like stretching- do you go until you feel something snap? Of course not. You move through the stretch to challenge range of motion. The same applies here.
You are accomplishing a couple of things when you distract a joint. A big one is that you allow space for joint synovial fluid to move back into the joint. Think of it like this. W-D 40 is a lubricant and solve-all for many things, but most people will use it on squeaking or tight things, like a door hinge. If you need to get to the pin on a door hinge, what do you do? Usually, you pull on the door a bit as you open and close it to allow space for the D-W 40 to work in and do its thing.
The same goes for joint distraction. Using a band to open up the joint allows the D-W 40, or synovial fluid, to move it and do its job.
Another thing is that it helps re-position your joint. In other words, it can help realign the joint so that you have improved joint mechanics as you address restricted tissue.
This technique can be static, where you use the band to distract a joint, and you hang out in that position to let it do its job. I typically do that when I am working on correcting and recovering. I will put myself in a banded position and hang out there for 1-2 minutes, focusing on relaxing and breathing so the tissue can respond. I will often follow up with a stretch or integrate a movement modality into the banded distraction, focusing on lengthening that shortened tissue. This is called banded flossing. When we talk about banded movements, we are trying to address the tissue and joint mechanics.
For example, I can wrap a band around my right thigh right at the base of my glute and walk forward, so the band is pulling my leg backward. Then I can reach down toward the ground, challenging my end range of motion in my hamstring and glutes while the band pulls the limb back. The band adds another element of addressing stiff tissue because my joint and tissues have to deal with forces that are not typical, enhancing the response.
This is also my go-to for pre-training mobility because I think it is almost a catch-all. I like to integrate a banded distraction with a movement, so I am addressing the joint, I am addressing restricted tissue, and I am moving that tissue through an active range of motion. With both the distraction and the distraction with movement (banded flossing), you’ll want to use a heavy band- they’re called monster bands or Pull up bands, but if you google it, you’ll see what I’m talking about. Anchor the band on something firm and wrap the band around the limb you are addressing. Apply enough tension in the band to pull on your limb and then move to end range of motion.
Now, let me give you some tips here to start implementing this.
#1: Choose the size of the band
There are many different thicknesses of bands, and the thicker the band, the more tension it produces. If you’re new to this, start with a light, thinner band. Further, consider the area you are distracting. The hips have mounds of tissue and may need a thicker band to really get things moving. As I said, choose something sturdy to anchor the band. Those things hurt if they snap you!
#2: Identify where to place the band
Typically, there are two primary places for the band. The first is just above or below the joint. This has a significant effect on the joint itself because the band’s force is pulling right at the joint articulation and will really separate the joint surfaces. The second would be to wrap the band at the end of the limb, so the ankle or the wrist, and pull the entire limb, focusing on the major joint. This forces all the joints along the limb, along with the tissues, to respond to the distraction. So if I wrapped the band around my hand and allowed it to pull my arm out, I would still be distracting the shoulder, but all the tissue and the elbow and wrist would be affected by this technique. This can encourage tissue and joint response along the entire chain.
#3: Choose the direction the band distracts.
This depends on what your overall goal is. If you are extremely confident in your joints’ positions, you can be very specific with the direction of the distraction. This applies more to you professionals out there, as you should be able to evaluate movement and identify pattern discrepancies.
For example, if you sit all day, there’s a high likelihood that the femur has shifted to the posterior or back part of the acetabulum (the socket the head of the femur sits in). Knowing that will limit hip extension, you’d want to distract the femur forward as you address tissue, so you are helping the joint return to an optimal position.
But, what if you are new at this, or you are a little rusty on movement mechanics? Are you just out of luck?
What I would recommend is focusing on addressing the tissue. Typically, you will distract in one of these directions: anteriorly, posteriorly, or laterally. An anterior distraction pulls the bone forward, a posterior distraction will pull the bone backward, and a lateral distraction will pull the bone out away from the joint. From there, you can modify the angles of pull to produce different force vectors at different angles.
Remember, the goal is to provide space between the joint surfaces, realign the joint position, and improve tissue response. Try all the directions and notice what speaks to you. Is one more restricted compared to the others? Which one enhances your end range of motion the most? Which one do you feel challenges your tissue restrictions the best? Now, what if you aren’t feeling much? Then congrats! You may have a good position and an adequate range of motion, so again, your body will tell you if the technique is effective.
#4: Distract in positions you want to achieve
Try to move your body into the movement patterns you want to achieve. I could just lie down and let the band laterally distract my hip, which I sometimes do when I am focused on opening up the joint. But if I am preparing to train, I will mimic the positions I will be in under load. So, I can still laterally distract the hip, but I will work myself into a bodyweight squat and address the joint and tissue in that position.
#5: Add movement
Once you’re in a position that challenges the joint and the tissue, add movement. This is a great time to get more bang for your buck and address that restricted tissue. Try working different angles by rotating your body or the limb to see what kind of feedback your body is providing. Oscillate the limb or slightly rock at end range of motion to lengthen the tissue. Throw in a contract-relax technique. Any of those can significantly improve your mobility and joint response.
So here’s one of the sequences I use.
I do a lot of distraction and banded flossing on my ankles. Many people, including myself, have poor dorsiflexion patterns due to hypertonic plantar flexors.
I use a medium band because A) the joint is smaller, and I do not need a huge band to accomplish the distraction and B) the thickness of the band can interfere with the movement itself, so I use a thinner band so I can focus on my movement with the distraction.
For my ankle, I like to place the band right above the ankle, so it will address the articulation between the talus, tibia, and fibula, the bones that make up the ankle.
I like the distraction to pull posteriorly, as it challenges my tibia’s ability to glide over my talus, as it should with adequate dorsiflexion. I start with a passive position, with my foot up on a wedge (calf stretches) while I am posteriorly distracting the ankle. I’ll hang out there for a minute, or more if that’s my only part of the sequence. If I am preparing to train, I will then move into positions I will train, such as a lunge position.
From there, I can work angles and find restrictions. While keeping my foot wedged at the toes and my back knee on the ground, I’ll lean into the stretch while my ankle is distracted. I like to oscillate to push the tissue, and I also like to change angles by changing my foot positions to see if I can catch any restricted areas. I’ll try turning my foot out and then turn it in to see if I catch anything. I usually do this for another 2 minutes.
If you have some tight ankles, give that a try and let me know how it goes!
Takeaway
Ok, here’s an easy takeaway to you started on this. Pick a joint that you think feels restricted, and spend a minute distracting in each primary direction. Take note of what position seemed to feel the best and enhance your mobility the most.
Most people have tight hips, so let’s start there. Distract laterally, then pull to the front, and then pull to the back. Practice having a braced, stable spine, and let the band do its work. After a minute in each direction, stop and move that leg and compare it to the other leg. Note how it feels. For many of you, you’ll become a believer! Sometimes doing is believing!
Once you find one that feels the best, add some movement to it to really improve your tissue function. I think the easiest is contract-relax. Distract, move into a position where you feel the tissue stretch, then contract, hold for 5 seconds, then relax and move further into the stretch. After a few rounds of that, stop and move, and compare how you feel to the other leg. I think you’ll be blown away.
We are making some progress! You have the first phase, “P,” which is Proper Position and “U,” Undo Hypertonic and Shortened Tissue, and now, the first “M,” which is Mitigate Joint Capsule Restriction.
These three alone will improve your mobility and function, but why stop there? Let’s attack our movement restrictions from all angles!
So next time, I’ll chat about the fourth phase of the P.U.M.M.P. process. If you like this content, please let me know by subscribing to the podcast. It’s an easy way to tell me that you’re digging this stuff!
As always, thanks so much for spending some time tuning in to the show. I really appreciate you! I look forward to chatting with you soon.
Take care, y’all, and remember, wherever you are, keep moving.
Pete Rohleder
