Why is Joint Stability Important?

So many times, we are focused on our tightness as the root of our problems.  However, a very important principle of joint mechanics is stability and stiffness.  I have been around quite a few hyper-mobile people through my work in Yoga and Pilates. It is often that they deal with the most pain.  In the FIS TV app, we are focusing on stability in the month of October, as it relates to bracing and non-moving.

Joint Mobility is defined as the degree to which a joint can move before being restricted by surrounding tissues (ligaments/tendons/muscles etc.) or before we are out of contact surfaces of the involved bones.  Mobility is the range of uninhibited movement around a joint.  Muscles move bone, and are assisted by ligaments and tendons.  

Joint Stability is defined as the ability to maintain or control joint movement or position. Stability is achieved by the coordinating actions of surrounding tissues and the neuromuscular system. Muscles hold bones still, and are assisted by ligaments and tendons. 

Joint mobility and stability are critical for optimal performance in any physical activity.  All joints have an end to their ability to move.  When we move too far, it can lead to pain and strain on surrounding structures, such as ligaments, muscles, and tendons. As you learn about your body through exercise, there will always be a balance between joint mobility and stability.  We want to maintain our mobility, but we also must train our muscles to provide the body with a stable foundation when moving.

Weak muscles and ligamentous laxity or "looseness" around joints is a recipe for disaster.  Although we cannot directly strengthen ligaments, we must work to keep our muscles strong and pick the right exercises.  Some activities are higher risk than others.  For instance if we choose a sport that requires more motion than we anatomically have, like a vigorous swing in a heavy golf club, we can further weaken the muscles surrounding the joints and strain our connective tissue, possibly causing permanent damage.

Conversely, when we do not train our available range of motion, we become more limited for the same reason.  Joints need to move.  Bones and muscles need force.  When we do not train in a variety of positions, motions and force applications, joint stiffness can result in joint degeneration over time, manifesting as pain, loss of function, and reduced endurance.

Preventing this is why mobility and stability are so important. Having an appropriate balance between joint mobility and stability allows for fluid movement and proper posture, reducing the risk of injury.