5 Ways You Can Improve Range of Motion

5 Ways You Can Improve Range of Motion

Range of motion is how far a joint can move comfortably. Gradual activity, appropriate strengthening and stretching may help, but sudden or persistent restriction should be assessed rather than forced.

Stiffness may follow inactivity, injury, arthritis or other conditions. Pain can also change how you move, so the right approach depends on the cause and the activities you want to regain.

Instead of dealing with poor range of motion and the pain it can bring, here are a few different ideas for getting back to proper movement.

1. Manage muscle tension. If you feel stressed, a few minutes of relaxed breathing may make movement more comfortable. Stress management can support coping, but it does not replace assessment of a painful or swollen joint.

2. Use gentle, targeted stretching. Warm up with easy movement first, and stretch only within a comfortable range. Do not bounce or force an injured joint; an exercise professional can help choose suitable stretches and strengthening work.

3. Stay regularly active and hydrated. Short movement breaks and gradual increases in activity can help you avoid long periods in one position. Drink fluids appropriate to your health needs; extra water alone does not correct restricted movement.

4. Consider massage for temporary comfort. Some people find it helps tight or sore muscles. Benefits vary, and massage does not replace rehabilitation or evaluation after injury.

5. Have persistent limitations assessed. An examination can help identify why movement is limited and set measurable goals. Depending on the findings, care may include exercise, selected manual therapy or medical referral.

Seek emergency assessment for deformity, inability to bear weight after injury, or new significant weakness or numbness. Major swelling or a hot joint with fever needs urgent same-day medical care. Stop an exercise that causes sharp pain, dizziness or worsening neurological symptoms.

For restricted or painful movement, explore our chiropractic care information or contact Haywood Spine and Nerve Center in Waynesville at (828) 456-5700. Use the form for general questions only.

Further reading: NIAMS sports-injury recovery guidance.