Many of the patients that we see have an instability component to their problem. Joint instability is common in the shoulder, low back, knee, and foot/ankle and is a large contributing factor leading to many orthopedic problems. Joints (connections of bone to bone) are supported by ligaments, the main job of the ligaments surrounding our joints is to stabilize the joint and prevent excessive movement. When the ligaments are not doing this job well it causes excessive shearing and compression forces on the cartilage leading to breakdown over time. This also can cause repetitive strain on muscle tissue and tendon leading to myofascial pain (muscle pain) and tendinopathy (inflammation of a tendon). Many people naturally have more hypermobile (lax, unstable) ligaments, this is a variable that we cannot control. In order to combat the problem of instability we have to target the muscles around the joint with motor control, balance, and proprioception type exercises to train the muscles to stabilize the joint properly with desired movement patterns. Below are some example exercises.
Feel free to schedule an free injury screen on our website with Jeff to discuss what’s going on with you!
Upper Extremity Stability Example Exercises:
Body Blade – https://www.youtube.com/watch?v=03_1K433cNQ
External Rotation – https://www.youtube.com/watch?v=zCyDRsCCMzU
Lower Extremity Stability Example Exercises:
Single Leg RDL (“Tipping Bird”) – https://www.youtube.com/watch?v=Ph34fi6wico
BOSU Squat – https://www.youtube.com/watch?v=OVIFNxCp56c