I want to believe that age is just a number, but after 8 hours crammed into an airline seat, my brain isn’t buying it. I feel stiff when I stand. My hips take a moment to fully open and I curl in the middle, like a shrimp. A night’s sleep in my own bed helps improve posture, but low-grade pain in my left knee (not usually the bothersome one) and a stiff right shoulder persisted. Still, I persist, relying on a fast walk up the hill to warm my muscles. I start running. Or scuffling—for 40 long, uncomfortable minutes.
“You’re scuffling like an old lady because you are one.”
The voice pisses me off. She reminds me that, at 61, I’m too old for this trail running thing, too old for strong biceps and great gluts, too old to learn new things and have new adventures. And, in this moment, she is right: I am scuffling.
As with any new exercise, it’s important to work within your capacity. Do these rhythmically, without strain, and within a comfortable range.
Just the day before, I’d been trotting up New Hampshire’s rugged trails with ease. What changed? I’d been active in New Hampshire while running, hiking, kayaking and swimming. I’d pushed, pulled and squatted, moved boats, carried small children and clambered over the granite boulders that pass for trails in the White Mountains. In the process, and quite unintentionally, I moved my neck, thorax, hips and ankles in ways that improved their range of motion. That mobility translated into easier runs, better balance and physical ease throughout my body. Running, weights and plyometrics have made me strong and stable. An airplane trip reminded me how much mobility—or lack of it—influences my running form and efficiency.
What is Mobility?
Mobility is your body’s ability to move freely and easily through a normal range of motion with stability and control. It requires strength, coordination, balance and flexibility. To perform daily tasks safely, you need mobility in the thoracic spine, hips and ankles, and you need to be able to stabilize your core, keep knees aligned and maintain a stable foot.
As we age, mobility declines, a result of decreased joint fluid and reduced elasticity of tendons and muscles (1). Many of us have jobs that contribute to the decline. Sitting or standing for long periods of time, especially in a plane or a car, causes pooling of lymphatic fluid, muscle stiffness, and reduced contractility, all of which negatively impact mobility.
When ankles and hips don’t move through a healthy range, knees and lumbar spine compensate. In the short term, this creates a stiff, inefficient gait, like I experienced the morning after my long flight. Over time though, lack of mobility can lead to chronic pain in the knees or back. Similarly, a stiff thoracic spine—my shrimp posture—restricts arm swing, leading to stiff shoulders, inefficient power transfer and lumbar strain and pain.
Maintaining Mobility
My mobility improved in New Hampshire because I was more active throughout the day, participating in a variety of activities. It was an accidental experiment that reminded me of the value of mobility to my overall fitness, especially now, as my joints and muscles are changing.
Mobility exercises are dynamic, designed to warm muscles and joints, so I’ve folded them into my morning warm-up. As with any new exercise, it’s important to work within your capacity. Do these rhythmically, without strain, and within a comfortable range. Here are five of my favorites (2):
Cat/Cow (mobilizes the thoracic spine): start on your hands and knees, hands shoulder-width apart and knees directly below hips. Begin a long, slow inhale, pulling your naval to your spine as you curve the lower back into a “cow” position. Hold for 2-3 seconds. Exhale, arching your back into a “cat” position. Hold for 2-3 seconds. Do a single set of 15-20 repetitions.
Thread the Needle (mobilizes the thoracic spine): Start on all fours. Raise your right arm up toward the ceiling, following the motion with your head. Smoothly “thread” the right arm down, between your left hand and left knee, as you drop your right shoulder toward the ground. Repeat 10 times on each side, using your breath to expand the chest as you reach for the sky.
Half-Kneeling Hip Flexor Lunge (mobilizes the hip): Place a folded towel or soft pad on the ground. Kneel on your right knee, keeping the knee directly beneath your torso. Place your left leg in front of you, with your knee bent. Keeping your hips level and facing forward, gently rock forward, opening the right hip, then return to center. Do 15-20 repetitions on each side.
Half-Kneeling Adductor Rock (mobilizes the hip and adductors): Start on your hands and knees. Step or slide the right foot out, about 45 degrees from midline. Place hands on the hips and ensure the hips point forward as you shift them to the right, then back to midline. Repeat on the left side. Do 15-20 repetitions on each side.
Ankle Flexion (mobilizes the ankle): Roll a hand towel and place it under the ball of your right foot. Smoothly and rhythmically drive the right knee forward over the toes, then back. Do 20 repetitions on each side.
Flexibility and Foam Rolling
As I worked on mobility, I discovered a few places where muscles were knotted or sticky. This stickiness reduces muscle’s ability to lengthen and decreases flexibility, a key component of mobility. This is where foam rolling comes in. I’m not talking compressive, painful foam rolling, just identifying restricted areas and doing a few minutes of body work to break up adhesions.
I like to do this right before bed. My brain and body are active all day and taking a few minutes before bed to roll signals my muscles it’s time to relax and rest. I start by rolling a lacrosse ball or golf ball under my foot, gently working the plantar fascia. Next, I lay down with the foam roller under my calf and slowly roll the muscles side to side. I roll over, running the roller inside each leg to release the adductors, then the hamstrings and quadriceps and finally, the gluteal muscles. I spend a little extra time on spots that are spicey, as this indicates tissue that isn’t sliding correctly. I’m also careful not to apply too much compression because I want the muscles to relax and release, not trigger flight-or-fight reflexes.
My body is changing and my mobility work needs to adapt. Taking time to warm-up, with the exercises outlined above, increases my running efficiency and reduces injury. I’ve been so pleased with how I feel, I’ve started sprinkling mobility work throughout my day. After a long meeting I’ll mobilize my hips. Later in the day, I’ll run through an ankle flexion drill. A few minutes of foam rolling before bed releases tight muscles and leaves me relaxed and ready for a good night’s sleep.
REFERENCES
Wright, V. J., Schwartzman, J. D., Itinoche, R., & Wittstein, J. (2024). The musculoskeletal syndrome of menopause. Climacteric, 1–7. https://doi.org/10.1080/13697137.2024.2380363
Dicharry, Jay. Running Rewired. Boulder, Velo Press, 2017.