Mobility Matters
“Being able to access the mobility you have is more important than gaining access to mobility you can’t access.”
Theme Overview
To maintain mobility is to maintain independence. There are many factors that influence how every fire fighter moves while working, playing or navigating life’s daily activities, one of which is our joint mobility. In other words, on any given day, the way we walk, get of bed, put on our pants, etc. will be influenced by how much joint range of motion we have available (passive) and how much were access (active) through the coordinated contraction of our muscles. If you’ve ever sprained your ankle, injured your shoulder or tweaked your back, you likely experienced the consequences of having limited range first hand, may have needed the support of family and friends to navigate the most basic activities of daily living. Investing a few minutes in your mobility today will save months and perhaps years in the future.
Resources
A series of resources are being made available to support the ‘Mobility Matters’ theme. These include articles, posters, training videos, podcasts. Specific details and links for each can be found below.
Articles
All IGNITE articles, including those listed below can be found at https://performanceredefined.ca/ignite-articles
- The case for mobility. “There are many factors that influence how each of us moves while working, playing or navigating life’s daily activities, one of which is our joint mobility. In other words, on any given day, the way we walk, get of bed, put on our pants, etc. will be influenced by how much joint range of motion we have (passive) and access (active) through the coordinated contraction of our muscles…”
- Establishing a comprehensive and practical understanding of mobility for fire fighters. “In contrast to passive mobility, the active mobility about a given joint, can be viewed as the ability to actively access (by activating your muscles) the range of motion you currently have available (i.e. your passive mobility)…”
- The link between mobility and injury, performance and quality of life. “Every fire fighter knows that lifting boxes, people, or equipment can be hard on the back. At any time, approximately 25-30% of fire fighters are likely to have back pain, while up to 85% should expect to report discomfort at some point during their career. However, rarely is a fire fighter’s mobility discussed within this context, despite evidence showing that limiting ankle mobility can increase the low back load by 23%…”
- Building a daily movement practice. “Every fire fighter knows that lifting boxes, people, or equipment can be hard on the back. At any time, approximately 25-30% of fire fighters are likely to have back pain, while up to 85% should expect to report discomfort at some point during their career. However, rarely is a fire fighter’s mobility discussed within this context, despite evidence showing that limiting ankle mobility can increase the low back load by 23%…”
Posters
All IGNITE posters, including those listed below can be found at https://performanceredefined.ca/ignite-graphics
- ‘Movement Hygiene’ infographic. A 1-page poster that highlights the link between limited mobility and elevated injury risk. Three mobility screens (ankle, hip and shoulder) are shown that can be completed by anyone at home with no equipment. An electronic copy of the poster can be accessed HERE.
- ‘Mobility Screen’ Poster. A 1-page poster that outlines mobility screens to identify passive and active ankle dorsiflexion, hip flexion and shoulder flexion needs. Two criteria are listed for each test to assist with the interpretation of any findings. An electronic copy of the poster can be accessed HERE.
- ‘Mobility Exercise’ Poster. A 1-page poster that outlines 4 considerations for mobility-focused exercise programs – increase passive mobility, improve activity mobility, reinforce active mobility, accommodate passive and active mobility. An electronic copy of the poster can be accessed HERE.
Training Videos
All IGNITE training videos, including those listed below can be found at the following link https://performanceredefined.ca/ignite-training
- ‘The Case for Mobility.‘ We all need mobility. On any given day, the way we walk, get of bed, put on our pants, etc. will be influenced by how much joint range of motion we have available (passive) and how much we can access (active) through the coordinated contraction of our muscles. Having limited mobility will impede quality of life and may limit our independence. This video was filmed during the delivery of the International Association of Fire Fighters’ Wellness-Fitness Assessment Workshop. It highlights the role that mobility plays in our lives and provides an overview of a framework that can be used to establish an individual’s unique mobility needs. The presentation was delivered in July 2018 in Springfield, Missouri to their local fire department.
Podcast
All IGNITE podcast episodes, including those listed below can be found at https://performanceredefined.ca/ignite-podcast
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EP006 – A Conceptual and Practical Introduction to Mobility for the Fire Fighter. Most fire fighters have come across the term “mobility” being used as a reference to an individuals ability to move; whether freely, or in a restricted way. This is a good starting point, however mobility can be better defined conceptually and practically for the fire fighter, and this is what we aimed to achieve in this episode. Along with defining important terms under the umbrella of mobility such as passive mobility, active mobility, and control, we discuss how movement can be impacted (positively or negatively) by someone’s mobility. Our objective was to produce a comprehensive mobility primer for fire fighters, so they can appreciate WHY mobility is important within the large context of fire fighter health and wellness.
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EP007 – Matching a Fire Fighter’s Mobility with their Demands. Many factors that increase fire fighters’ risks are non-modifiable, because they can’t be changed (are “part” of the job), or change so slowly that they aren’t within a fire fighter’s control. Some factors however, such as mobility, are modifiable within meaningful limits, and can yield strong positive effects to a fire fighter’s health and longevity. In this episode, we pick up where we left off in EP006, and discuss the various interventions that can help address the mobility needs of fire fighters . Throughout the conversation we build on the big conceptual “rocks” of mobility, and emphasize the importance of using sound reasoning and judgment when embarking on improving mobility capacity.
Exercise Programs
All IGNITE exercise programs that were released on Kinduct throughout the month can can be found at https://performanceredefined.ca/ignite-exercise
