Range of Motion & Flexibility Exercises
by Melinda Burris

This article explains what range of motion (ROM) is and why flexibility and range of motion go hand in hand. How and why the body depends on proper ROM in your joints and why increased flexibility and ROM are vital to success in hurdling are also discussed. Specific drills and instructions for properly completing them to increase these skills are also included.

What Range of Motion Is and Why It Matters

Range of motion (ROM) refers to the distance a joint can move and the ability to flex or extend that joint in a certain direction. Our bodies rely on ROM to do the most basic daily tasks, things like all the joint movements required to get dressed, sit, stand, and each movement we make as we go about life. ¹ Our joints are built to flex and straighten, which is how we learn to coordinate our earliest movements. Because we use ROM constantly, we rarely give it a thought and thus, tend to take it for granted.

[am4show not_have=’g5;’]

[/am4show][am4guest]

[/am4guest][am4show have=’g5;’]

Good ROM in the hips, knees, and ankles is necessary to allow individuals to move freely and do the simplest of mobility tasks such as walking, stepping up and over a curb, or making their way up and down stairs without difficulty or aid.¹ Hurdlers require exceptional ROM and strength, particularly throughout the hip joints to successfully clear the hurdles and increase other necessary skills like core strength, balance, coordination, and spatial awareness so they can glide over the hurdles with proper spacing and stride length to complete all the body is being asked to do in such a short amount of time.  Ensuring mobility is why ROM and flexibility training are essential to any hurdler’s workout routine.²

Things That Negatively Impact Flexibility & Range of Motion

• ‍Muscle Tightness and Flexibility

Performing a series of range of motion exercises and regular stretching before and after workouts or competitions will keep your muscles limber. Failure to adequately exercise and stretch the muscles can result in pain and stiffness and because the affected joint has “shortened” and lost the ability to reach maximum ROM. Maintaining muscle flexibility is paramount to sustaining the full ROM hurdlers require.¹

• Natural Body Structure and Composition

Because people are unique, body structure and composition vary, which means some individuals naturally have a higher level of flexibility, are more coordinated, and are capable of increased ROM. Things like bone structure and muscle mass can determine a person’s ability to perform certain joint movements such as gliding, rolling, or sliding, and can limit their ROM. Your build and bone structure are key details to consider when setting your flexibility and ROM goals.

• How Common Injuries Affect ROM

Hurdlers demand a lot from their bodies, and this puts them at increased risk of incurring injuries that can affect their ROM. Common injuries such as strained or even torn ligaments can cause instability in the joint because it can’t rely on the damaged ligament for the support it normally provides. Stretched or torn ligaments may actually result in a significant increase in ROM. However, these injuries are frequently painful due to the inflammation of the tissue surrounding the hurt ligament which causes swelling and pain when moving the affected joint.¹ The lesson here is to avoid overuse and take all necessary precautions to avoid injury,

Why Hurdling Requires So Much Flexibility

If you are new to hurdles, the thought of clearing them using the proper number of steps between each can seem overwhelming. Increase your flexibility while doing the following exercises that don’t require the use of hurdles. This approach can help you take your mind off clearing the hurdle and concentrate on the coordination and range of motion you need to master to perform the motions necessary to hurdle.³ Drills like these are also beneficial because it forces you to take a step-by-step approach to the art of hurdling. Once you find you can correctly execute all the movements required to successfully clear hurdles, it is likely your apprehension will fade as you put it all together!³

Hurdling demands quickness! You must be able to run fast and jump and recover your landing swiftly, so you are in the air for the shortest time possible. Done correctly, clearing a hurdle should look as if you are stepping over it, not jumping it!³ Try the following exercises to increase your flexibility, ROM, and ultimately, your ability to execute the mechanics hurdling requires:

1. Rhythm Drill

When you hurdle, you raise the lead leg before it returns to the ground. Meanwhile, your trail leg does just that—trails a bit behind (hence the name). At first, it can be difficult to remember when each leg should be lifted and lowered. (Eventually, the proper order will become part of your muscle memory and you will do it instinctively.) Practice without a hurdle to focus squarely on your leg movements.³

• Start by slowly jogging in a straight line.
• Use your trail leg to push off the ground, driving the lead leg up as you do so.
• Remember, when the knee of your lead leg is up, shift and move to lift your trail leg knee up.
• The lead leg will lower as you lift your trail leg.
• Land by placing your lead leg down first, then allow your trail leg to fall afterward.

2. Trail Leg Circles

This exercise is especially good for building your flexibility. This drill teaches you to successfully clear hurdles while standing.³

• Locate a box, bench, or other object that is the exact height of the hurdles.
• Take a standing position and place your trail leg nearest to the object.
• Kick your trail leg in a backward motion, then bend the knee.
• Lift the leg up and over the jumping object, remembering to keep your knee bent and your toes pointed toward the shin.
• The object of this exercise is to move your body over the object in a circular motion, starting behind the body and moving forward, using your trail leg.
• If you find the object too difficult to clear, try a lower one and continue using this drill until you have gained the flexibility and ROM needed to clear more challenging heights. Be patient; don’t rush it, and you will make significant gains in your flexibility over time.³

Takeaways

Developing the flexibility and skill required to clear hurdles while keeping a steady stride are essential elements to running hurdles smoothly and quickly—keys to running to win! Confer with your coach to meet you where you are in your experience to create a workout routine that will over time increase your flexibility, your reach, and your finish time.

Remember, joint mobility is not only important for athletic performance; it’s also key to your ability to recover from injuries quickly. Even when you stop competing, maintaining your flexibility and range of motion will enable you to live a healthy lifestyle with a body that still has the ability to stretch and move, doing what you require of it, causing minimal discomfort or pain even as you age!

References:

1. One Step. (6 October 2022). The Importance of Range of Motion.
2. TrackandFieldForever.com (2022). 7 Hurdle Drills for Track Athletes.
3. Halsey, H. (n.d.). Hurdle Training Without Using Hurdles.

[/am4show]