Crossfit MobilityWOD - Am I Adequately Prepared for It?

In 2005, the first CrossFit training program was held in San Francisco, which also included collaboration with physical therapists. Over the course of several years, a significant increase was observed in the number of participants with a long history of multiple injuries and discomforts. Several thousand individuals, from athletes to amateurs, participated in the training. Over the course of several years, significant progress was observed in the participants' mobility. Based on these observations, it was concluded that 98 percent of orthopedic injuries could be prevented if participants only had a full understanding of the mechanics of movement and the simple tools needed to improve these mechanics. As a result, Kelly Starret, a physical therapist, began training thousands of trainers and athletes in the US and abroad in mobility and movement in 2008.

So what is the practice of Mobility WOD? Mobility is nothing more than the application of a static stretching technique and the use of tools such as rollers, lacrosse balls, and bands or rubbers. Static stretching is a series of physical exercises that involve stretching muscles to lengthen and loosen them, as well as improving the blood flow in the motor system and increasing its mobility. In the case of the Mobility technique, however, the strain on tendons and ligaments is greater, and the movements originate from outside the bones and joints. In addition to static stretching, massage is also applied on rollers, which can also be PVC pipes. Rolling is a very important element of Mobility, as it is a kind of self-massage that works on tired muscles, fascia and tendons. The use of this type of massage increases blood flow in tissues, making them better nourished. As a result, it leads to faster regeneration after training and allows us to carry out the next training sessions according to the plan and achieve systematic progress. Thanks to this practice, we also get rid of stiffness and muscle tension, which reduces the risk of injury. Rollers can be used both before and after training. Massage can also be performed with a ball or two balls, connected with a band. Most often, you can find tennis balls in boxes, less often lacrosse balls. The difference between massage with a roller and a ball is that the ball has a stronger and more localized effect. With a ball, we also massage muscles, not just tendons or the point where they attach to the bones. However, it is important to use common sense here, as we can achieve the opposite effect by causing ourselves pain and damaging tissue. Balls are excellent for massaging specific painful areas and sometimes also for improving the mobility of a specific joint.

One of the body parts that is most susceptible to muscle injuries is the lower leg. Large loads, which are usually due to an incorrect posture while walking, increase the risk of injuries. In case of an injury to the biceps femoris muscle, we can immobilize the arm and function relatively normally, but in case of an injury to the lower leg, the situation looks worse. Considering that our lifestyle requires constant movement, both on foot and by car, we constantly use the muscles of the lower leg, which significantly hinders the regeneration process of the muscles. Therefore, in order to ensure proper functioning of the muscles, we should stretch both the soleus and the gastrocnemius muscles. During the execution of stretching exercises on MobilityWOD courses, we have full control over the force with which we stretch the muscles, making this a very safe solution and it is difficult to injure oneself. Stretching should be performed both before and after exertion, and even during exertion, e.g. during a rest break. Stretching exercises performed before exertion prepare the muscles for exertion and reduce the number of micro-injuries that occur during intense exertion. Stretching the muscles also increases the number of active motor units in the abdomen, allowing them to generate more force.

As one can observe, stretching exercises do not have to be monotonous and can bring us significant benefits. However, to achieve this, they must be performed consciously and with due attention. Excessive intensity can lead to damage to the musculoskeletal structures, which can effectively exclude us from further training for several weeks, months, or even years. Therefore, it is worth acquiring practical knowledge during MobilityWOD sessions to master the correct technique under the guidance of an instructor. Without practice, theory is ineffective.