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May 21, 2024 25 mins

Discover a world where the creaks and groans of an aging body are no longer inevitable, and the fear of joint pain is a thing of the past. I'm Kris Harris, and I'm here to guide you through the maze of joint stability and mobility, revealing exercises and tips that promise to revolutionize your approach to physical well-being. Say goodbye to the confusion about how arthritis and the wear-and-tear of time impact your joints, and get ready to embrace a life of fluid, pain-free movement. With a focus on the power of strong ligaments and muscles to resist unwanted movement, and the necessity of joint mobility for ease of motion, this episode is your roadmap to a body that functions at its optimal level, no matter your age.

Move over, mystery and misconceptions about ligaments and tendons; it's time to shine a light on these unsung heroes of our physiology. In a candid exploration, we dissect the vital roles of these structures in joint health, preventing injuries, and enabling powerful movement. We also share actionable insights into how targeted exercises, like eccentric training, can bolster these critical elements. And I don't just preach theory; I lay out the practical steps you can take to harness the benefits of a well-rounded fitness regime. Empower yourself with the knowledge to keep your joints healthy and your body in balance, all while enjoying the journey to achieving a pain-free and dynamic lifestyle.

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Episode Transcript

Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Kris Harris (00:15):
Hello and welcome to this week's episode of the
Kore Kast.
I'm your host, Kris Harris, acertified personal trainer and
Pilates instructor with over 18years of experience working with
my clients to help them ontheir journey towards pain-free
movement.
I want to share some of whatI've learned with you In this
week's episode.
We'll explore the delicatebalance between joint stability

(00:36):
and joint mobility.
These two essential componentsplay a crucial role in achieving
optimal physical function andpreventing discomfort.
We're going to look at some ofthe similarities and differences
between stability and mobility,the roles that they play in the
body.
We'll also discuss the 10 mainjoints in the body and talk
about some exercises that canhelp improve that mobility and

(00:57):
stability around those joints.
We're going to further examinethe role of tendons and
ligaments and the way they helpto strengthen them, including
eccentric exercises.
And finally, we're going tocover some effective ways to
help improve joint health andways to promote joint recovery.
So let's get started.
We're going to explore somecurrent statistics related to

(01:17):
joint stability, mobility andassociated injuries.
Arthritis-related disabilitiesand limitations are the first
injuries, arthritis-relateddisabilities and limitations are
the first.
Arthritis affects a person'soverall function and mobility,
leading to activity limitations.
In the United States,approximately 53.2 million, or
21.2%, of adults aged 18 yearsof age or older have

(01:40):
self-reported doctor-diagnosedarthritis.
Arthritis is a leading cause ofwork disability among US adults
.
Number two is mobility issuesin older adults.
Loss of mobility affectsone-third to one-half of
individuals age 65 and older.
Close to 14% of American adultshave some form of mobility
issue that impacts their abilityto safely walk and climb stairs

(02:02):
.
Number three is risk of injurydue to limited range of motion.
Individuals with limited rangeof motion face increased risk
for injury.
For example, limiteddorsiflexion range of motion in
your ankle movement can lead toa 2.5-fold higher risk of injury
compared to those with averagerange of motion.
Number four is aging andmobility-related losses.

(02:25):
As people age, limb, maximummuscle force and power decreases
33% and 49% respectively.
Maximum oxygen consumptiondecreases by about 40%.
Reaction times more than double.
Visual, vestibular andsomatosensory systems experience
losses.

(02:45):
So, as these statistics show,maintaining joint stability and
mobility are crucial forpreventing injuries and
promoting overall well-being.
Regular exercise, proper careand awareness of limitations
contribute to healthier joints.
Let's talk some more about whatjoint stability and mobility are
.
Joint stability is defined asthe ability of a joint to remain

(03:09):
fixed in a position and resistunwanted movement.
It refers to a joint's capacityto remain fixed and resist
undesired movement, relying onrobust ligaments and muscles
that provide support andmaintain proper posture.
A stable joint strikes adelicate balance it's strong
enough to hold its position, yetflexible enough to allow
movement.

(03:29):
Stable joints provide a solidfoundation for movement,
preventing excessive motion thatcould lead to injury.
Components are strong ligaments, tendons and muscles.
An example is the stability ofthe knee joint.
It relies on well-functioningligaments and surrounding
muscles.
An example is the stability ofthe knee joint.
It relies on well-functioningligaments and surrounding
muscles.
Joint mobility refers to thedegree to which an articulation

(03:51):
or where two bones meet can movefreely through its range of
motion.
For optimal mobility, ligamentsand muscles must be
sufficiently strong tofacilitate movement without
hindering it.
Too much rigidity can lead torestricted motion, while
excessive flexibility may causeinstability.
Mobile joints allow fluidmovement, enabling activities

(04:16):
like bending, twisting andreaching.
Components include healthyjoint capsules, synovial fluid
and well-balanced musclessupporting the joint mobility.
For example, shoulder mobilityallows you to raise your arm
overhead or rotate it freely.
Both joint stability andmobility are essential for
overall joint health.
They contribute to pain-freemovement and functional
abilities.
Imbalances in either can leadto discomfort, injury or reduced

(04:38):
performance.
Stability emphasizes controland resistance to movement.
Mobility will emphasize therange of motion.
Stability involves ligaments,tendons and muscle strength,
while mobility involves jointcapsules, synovial fluid and
muscle flexibility.
Unstable joints are prone toinjury and restricted mobility

(05:00):
can lead to stiffness anddiscomfort.
Joint stability and mobility areinterconnected.
Striving for a harmoniousbalance ensures healthy,
functional joints.
So why do mobility andstability matter?
Performance enhancement is one.
Optimal joint mobility andstability are crucial for any
physical activity.

(05:20):
They allow efficient movementpatterns, reducing the risk of
injury.
Another reason is painprevention.
An unhealthy range of motion,whether overextension or
restricted movement, can strainsurrounding structures example
ligaments, muscles or tendonsand lead to pain and balance and
function.
Achieving a balance betweenmobility and stability provides

(05:43):
a stable foundation for movement.
It prevents hypermobility,which is ligamentous laxity and
stiffness.
Let's explore the criticaljoints and their roles.
Our mobility joints include theankle, the hip, the thoracic
spine, the shoulder and thewrist, and our stability joints
are at the foot, knee, lumbarspine, cervical spine and elbow.

(06:05):
Some exercises that you can dofor joint stability and joint
mobility include stabilityexercises.
One of them is rotator crossstrengthening, which is a
shoulder stability exercise.
You can perform exercises likestanding banded, external and
internal rotation to stabilize ashoulder joint.
Core strengthening or lumbarstability engaging in things

(06:28):
like planks, bird dogs andbridges to support the lumbar
spine Quadriceps.
Strengthening that's for kneestability Exercises like leg
extensions and squats helpstabilize the knee joint and
foot arch strengthening.
For foot stability Toe curlsand calf raises enhance foot
stability.
Some mobility exercises includefor hip mobility, practicing

(06:51):
hip circles, leg swings anddynamic lunges.
For thoracic spine mobilityperform cat-cow stretches and
thoracic rotations.
For ankle mobility anklecircles, calf stretches and
dorsiflexion exercises promoteankle mobility.
Wrist mobility wrist circlesand loaded flexions and

(07:12):
extensions maintain wristmobility.
Next, we're going to discusssome tips for optimal joint
health Individual assessment,understanding your body's unique
needs.
While some joints may requiremore stability, while others
need greater mobility.
Functional training Incorporatefunctional movements that
challenge both stability andmobility.

(07:32):
Regular stretching Stretchtight muscles to improve
mobility.
Strength training Strengthenmuscles around joints to enhance
stability.
Mindful movement Pay attentionto your form during exercises
and seek professional guidance.
Consult a physical therapist ortrainer for personalized advice

(07:53):
.
Like I mentioned before, jointstability and mobility are
intertwined.
You want to strive forequilibrium and your body will
thank you with improvedperformance and reduced risk of
injury.
Assessing joint stability andmobility is really essential for
maintaining overall health andpreventing injuries.
We're going to explore somepractical tests that you can
perform at home to evaluate yourjoints.

(08:15):
Number one is shoulder mobility.
The test stand with your armsrelaxed at your sides.
Lift both arms straight out tothe sides, aiming for a 180
degree angle.
Your results if you have normalflexibility, you can
comfortably reach to 180 degrees.
Potential causes of limitedmobility might be tight chest
muscles, such as your pectoralis, major and minor or weak upper

(08:39):
back muscles, such as yourrhomboids and trapezius, and
this is often due to oureveryday lives.
We're at our computers, we'reon our phones.
We have that forward head andshoulder.
Number two is thoracic spinemobility or upper back.
The test is to sit or standwith your hands clasped behind
your head.
Rotate your upper body to theleft and right.

(09:00):
Results are normal flexibilityyou can rotate your upper body
smoothly without discomfort.
Potential causes of limitedmobility may be stiffness in the
thoracic spine or weak obliquemuscles.
Hip mobility the test for thislie on your back with your legs
extended.
Bend one knee and pull ittowards your chest.

(09:20):
Results are if you have normalflexibility, you can comfortably
bring your knee close to yourchest.
Potential causes of limitedmobility can be tight hip
flexors or weak gluteal muscles.
Ankle mobility the test forthis is standing facing a wall,
placing one foot about fourinches away from the wall.
Bend your knee and try to touchthe wall with your knee without

(09:41):
lifting your heel.
Results if you had normalflexibility, you can touch the
wall with your knee withoutlifting your heel.
Results if you had normalflexibility, you can touch the
wall with your knee whilekeeping your heel down.
Potential causes of limitedmobility can be restricted ankle
dorsiflexion or tight calfmuscles.
Resources for improvementShoulder mobility exercises
include doorway stretches, wallangels or shoulder dislocations

(10:04):
with a resistance band, and thatjust means holding that band
and bringing the arms up.
Thoracic spine mobilityexercises those include cat-cow
stretches, thoracic rotations orfoam rolling of the upper back.
Some hip mobility exercisesinclude hip flexor stretches,
pigeon pose or leg swings, andankle mobility includes ankle

(10:26):
circles, calf stretches or towelscrunches.
It's always important toremember that consistency is key
.
Regularly perform these testsand exercises to maintain a
balance between joint stabilityand mobility.
If you notice any persistentlimitations, consider consulting
a physical therapist forpersonalized guidance.
We're going to talk a little bitabout tendons and ligaments

(10:48):
next.
Ligaments play a crucial rolein maintaining joint health.
Let's explore their anatomy,function and how they contribute
to overall well-being.
Ligaments are bands of tissuethat connect bones, joints and
organs holding them in place.
You have over 900 ligamentsthroughout your body, primarily
located in your arms and legs.
They come in various shapes andsizes.

(11:10):
Some look like ropes, cords orbands, while others may be wider
or even shaped like arches.
Ligaments can be pink, yellowor white.
Ligaments serve severalcritical functions, for example
joint movement they allow jointsto move in the intended
directions.
Bone stability Ligaments holdbones together, preventing

(11:31):
excessive movement.
Twist prevention they ensurethat joints don't twist
unnaturally.
Muscle and bone stabilizationLigaments stabilize muscles and
bones, maintaining properalignment.
Joint strength they contributeto joint strength.
Dislocation preventionLigaments prevent bones from
dislocating.
For example, your knee has fourligaments that prevent

(11:54):
side-to-side or backwardmovement.
Ligaments also hold the uterusin place within a woman's pelvis
and connect organs like theliver, intestine and stomach.
Injuries and sprains Ligamentscan be stretched or torn,
resulting in a condition knownas a sprain.
Sprains often occur due tosudden falls, twists or impacts.
Common areas for ligamentinjuries include the ankle, knee

(12:16):
, wrist, back, neck, thumb andfingers.
Symptoms of a sprain mayinclude bruising, swelling, pain
, a loose feeling in the jointand weakness.
Healthcare providers classifysprains based on severity
Example grade 1 for mild,overstretched or slightly torn
ligaments.
Maintaining ligament health.
To keep your ligamentshealthier and safer, be cautious

(12:39):
.
Avoid sudden movements orexcessive force.
Strengthen muscles.
Strong muscles provideadditional support to ligaments.
Stretch and warm up.
Proper warm up and stretchingreduce the risk of injury and
seek medical attention.
If you suspect a sprain,consult a healthcare
professional for evaluation andappropriate care.
Remember that ligaments areunsung heroes that hold our

(13:02):
bodies together, allowingmovement while maintaining
stability.
Treat them kindly and they'llsupport you throughout your life
.
Strengthening ligaments isessential for maintaining joint
health and preventing injuries.
Some exercises you can do tohelp enhance ligament strength
include eccentric training.
Eccentric exercises focus onlengthening the muscle while
under tension.

(13:22):
These movements areparticularly effective for
strengthening tendons andligaments.
Examples include eccentric heelraises Stand on the edge of a
step with your heels hanging off.
Slowly lower your heels belowthe step level and then raise
them back up.
Another is single leg squats.
Performing squats on one legEmphasize the lowering phase.

(13:43):
Single leg deadlifts Hinge atyour hips while balancing on one
leg.
Lowering a weight, a dumbbellor a kettlebell toward the
ground.
Compound strength training isanother way.
These engage multiple musclegroups indirectly benefiting
ligaments.
Examples include squatsstrengthening quadriceps,
hamstrings and glutes,indirectly supporting knee and

(14:05):
hip ligaments.
The bench press engages thechest, shoulders and triceps
indirectly benefiting shoulderand elbow ligaments, and
deadlifts they work the entireposterior chain, including the
lower back and hamstrings,stretching and flexibility,
while not directly strengtheningligaments.
Maintaining flexibility iscrucial.

(14:26):
Regular stretching helpsprevent stiffness and promotes
overall joint health, andaerobic exercise and cardio
Engage in activities likewalking, cycling or swimming.
Aerobic workouts improve bloodcirculation, which indirectly
supports ligament health.
Remember to start gradually andconsult a fitness professional
if you have any specificconcerns or limitations.

(14:48):
Strengthening ligaments takestime, consistency and a balanced
approach to overall fitness.
Tendons also play a crucialrole in maintaining joint health
.
We're going to explore some oftheir anatomy, function and how
they contribute to overallwell-being.
Tendons are strong, flexibletissue bands that connect
muscles to bones.
They allow your bones to moveas your muscles tighten and

(15:10):
relax.
Your body contains thousands oftendons, extending from your
head down to your toes.
The Achilles tendon connectingyour calf muscle to your heel
bone, is the largest tendon inyour body.
Tendons are highly resistant totearing but lack stretchiness,
making them susceptible toinjury when strained.
The function of tendons whenyou contract or squeeze your

(15:32):
muscle, the attached tendonpulls the bone, causing movement
.
Tendons essentially work aslevers facilitating bone
movement as muscles contract andexpand.
They are stiffer than musclesand possess great strength.
For instance, the flexortendons in your foot can handle
more than eight times your bodyweight.
Where are tendons located?

(15:53):
They're found throughout yourbody, connecting muscles to
bones and various joints, suchas your elbow, knee, heel,
shoulder and wrist.
Tendons consist mainly ofcollagen, one of the most
abundant proteins in your body.
Collagen fibers are flexible,strong and resistant to damage.
A tendon structure resembles afiber optic cable or rope with a

(16:14):
small collagen fiber bundledtogether.
These bundles reinforce thetendon, providing strength.
Tendons contain endotendin,which is connective tissue that
allows bundles to glide againsteach other, and epitendin, which
is thin connective tissuesurrounding the entire tendon.
In summary, again, tendons areessential for movement,
stability and preventing muscleinjury.

(16:35):
Again, treating them wellthrough balanced exercise
routines and proper care willhelp.
Strengthening tendons isessential.
Like we talked about, someeffective exercises can really
be valuable to enhance tendonstrength.
Again, we talk about thoseeccentric exercises.
They focus on lengthening themuscle while under tension.
Those eccentric exercises theyfocus on lengthening the muscle

(16:58):
while under tension.
Those eccentric heel raisesthat we talked about before,
single leg squats and single legdeadlifts are all applicable
for your tendon strengthening aswell.
Compound strengthening withthose squats, bench presses and
deadlifts are great as well, sothey will also work on
strengthening the ligaments andtendons.
High volume and frequencytraining Move often and

(17:18):
incorporate a wide variety ofmovements.
Lighter weights with higherrepetitions keep blood flowing
to the tendons and maintaintheir health.
Remember to start gradually,maintain proper form and listen
to your body.
Consistency and a balancedapproach to exercise can
contribute to that strongertendon and overall joint
integrity.
We're going to talk a littlebit more about eccentric

(17:39):
training.
It focuses again, like wetalked about, that lengthening
phase of muscle contraction.
So we want to do a little bitof research here to talk about
some practical ways toincorporate eccentric training.
Slow eccentric movements Duringresistance exercises, such as
squats, lunges or bicep curls,emphasize the lowering phase.
Take more time to lower theweight than to lift it.

(18:02):
For example, in your squat,lower yourself down slowly about
three to four seconds and thenrise back up In your bicep curl
again.
Lower that dumbbell slowlyafter curling it up.
Another way is negative reps.
Negative reps involveperforming only the eccentric
portion of the exercise.
Use a heavier weight than usualand focus on control lowering,

(18:23):
for example, pull-ups jumping tothe bar and then slowly
lowering yourself down.
Another way is isometric holdswith eccentric releases, so this
combines isometric or staticholds with eccentric movements.
Hold the position for a fewseconds and then slowly release.
An example would be plank.
Hold the plank position for 10seconds, then lower your body

(18:44):
down slowly.
You can incorporate eccentricvariations, modifying existing
exercises to emphasize eccentricwork, for example, push-ups,
lowering yourself down slowlythat's your eccentric phase and
then pushing back up.
Or leg presses, focusing on thelowering phase of the leg press

(19:05):
.
Machine.
Frequency and volume is anotherway to add variety.
Include eccentric exercises inyour routine two to three times
a week.
Start with two to three sets ofeight to ten repetitions for
each exercise and, as always,that proper form, lighter
weights and gradually increasingintensity.
Eccentric training can enhancestrength, improve muscle balance

(19:26):
and contribute to overall jointhealth.
Eccentric training can beintense, but there are
strategies to minimize musclesoreness and maximize its
benefits.
Here's some things that you cando Gradual progression.
Start with lighter weights andgradually increase the load.
Avoid sudden jumps in intensityto prevent excessive muscle
damage.
Make sure to warm up thoroughly.

(19:47):
Spend 5 to 10 minutes doingdynamic stretches and light
cardio.
Warm muscles are less prone tosoreness.
Proper form Maintaining goodform during eccentric exercises.
Focus on controlled movementrather than speed.
Hydration Stay hydrated before,during and after your workout.
Proper hydration supportsmuscle function and recovery.

(20:08):
Cool down After your workout.
Cool down with static stretches.
This helps reduce muscletension and soreness.
Rest and recovery Allow adequatetime for recovery between
eccentric sessions.
Muscle repair and adapt duringthe rest.
Nutrition consume protein-richfoods to aid muscle repair.

(20:28):
Include antioxidants fromfruits and vegetables to reduce
inflammation.
And, as always, listen to yourbody.
If soreness persists, considerlight activity like walking to
promote blood flow and avoidovertraining.
Balancing eccentric work withother types of exercises
Remember that a little sorenessis normal, but excessive pain or
discomfort may indicateovertraining.

(20:49):
Be mindful and enjoy thebenefits of eccentric training.
And after you engage ineccentric training, it's
essential to prioritize recoveryto minimize muscle soreness and
optimize your gains.
Some effective recoverytechniques include compression
massage therapy.
Consider getting a professionalmassage or using self-massage
tools like foam rollers.

(21:10):
Massage therapy helps reducemuscle tension and promotes
blood flow, aiding recovery.
Compressive garments likesleeves or garments that can
enhance circulation and reducemuscle soreness can be a great
part of the recovery process aswell.
Cold exposure and cryotherapy.
Cold water immersion is one ofthe very popular ways that

(21:31):
people are using for recoverySubmerging your body in cold
water, such as an ice bath, toreduce inflammation and soothe
sore muscles, or cryotherapychambers, which are specialized
chambers that expose your bodyto extremely cold temperatures,
promoting recovery.
Another way is electricalstimulation, that's electrical
muscle stimulation or EMSdevices can enhance blood flow,

(21:54):
reduce muscle soreness and aidrecovery.
Stretching and flexibility work.
Gentle stretching aftereccentric training helps
maintain muscle length andprevent stiffness.
Focus on major muscle groupslike hamstrings, quadriceps and
calves.
Active recovery Engage in lightaerobic activities such as
walking, cycling or swimming topromote blood flow without

(22:15):
overloading the muscles.
Active recovery helps flush outmetabolic waste products and
supports tissue repair.
Hydration and nutrition asalways, stay well hydrated to
support muscle function andrecovery and, as we spoke about
before, consuming protein-richfoods to aid that muscle repair
and growth.
Sleep and rest Prioritizequality sleep, as it is crucial

(22:36):
for tissue repair and overallrecovery, and allow your body
sufficient time to rest and heal.
Remember that individualresponses to recovery techniques
vary.
Listening to your body,experimenting with different
methods and finding what worksbest for you.
Consistent recovery practiceswill help you bounce back
stronger after your eccentrictraining.
As we wrap up this episode onunderstanding joint stability,

(23:00):
we want to take a few keytakeaway points.
Number one is balance is key.
Achieving pain-free movementrequires finding the delicate
balance between joint stabilityand joint mobility.
Think of it as a dance.
The stability provides afoundation, while the mobility
allows graceful movement.
Number two is strengthen andstabilize.
Work on strengthening themuscles around your joints to

(23:21):
enhance stability.
Engage in exercises that targetspecific muscle groups, such as
Pilates, resistance training andbody weight exercises.
Specific muscle groups, such asPilates, resistance training
and bodyweight exercises, alsothinking about the eccentric
exercises that we spoke aboutduring our podcast.
Number three is dynamicmobility.
Don't forget about mobility.
Regularly incorporate dynamicstretches and movements to

(23:42):
maintain joint flexibility.
Yoga, tai Chi and gentlestretching routines are
excellent choices.
Number four is listen to yourbody.
Pay attention to any discomfortor pain during movement.
If something doesn't feel right, consult a professional.
Ignoring warning signs can leadto long-term issues.
And number five educateyourself.
Keep learning about your body.

(24:02):
Understand how different jointsfunction and what they need to
do to thrive.
Knowledge empowers you to makeinformed choices.
Remember that pain-freemovement is a lifelong journey.
Be kind to your body, nurtureit and embrace the joy of fluid,
effortless motion.
Thank you so much for tuning into this episode of the Kore
Kast.
Remember that the power ofknowledge and vigilance can lead

(24:24):
to a healthier you.
Whether you're a seasonedPilates enthusiast or just
starting your fitness journey,embrace the holistic approach,
strengthening your body, mindand balance, and unlock the
potential within you.
If you've enjoyed this episode,please subscribe and follow our
journey.
You can also show your supportby donating at the link provided
in the description to supportthe work that we do behind the

(24:46):
scenes to bring the Kore Kast toyou every week.
Until next time, stay mindful,stay active and keep moving
towards a stronger, moreresilient you.
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