In this post, we discuss using resistance training for range of motion limitations, and why it’s an overlooked benefit.
When you think about resistance training, you probably picture people performing heavy lifts such as the bench press or squat.
Resistance training can be used in an entirely different way, however: to restore range of motion.
There are many reasons why we might find restrictions at certain joints. In cases where the muscular system is responsible, these broadly fit into two categories: either underuse or overuse.
Underuse as a cause of range of motion restrictions
This presumes you have certain ranges of joint motion that remain unexplored, and are therefore rarely challenged.
A common example of this is shoulder flexion. We may go for days without moving our arms over our heads, certainly while lifting a meaningful load.
We’re then surprised how difficult it is to place our bags in the overhead compartment when boarding aeroplanes.
Another example is the inability to fully straighten the knee. This typically shows up as tension in the knee flexors (hamstrings), but the cause is usually not exploring this range of motion with resistance — something that rarely happens in everyday life.
Left unaddressed, the nervous system simply stops trusting that end range is safe to use, and the restriction becomes self-reinforcing: the less you explore it, the less available it becomes.
Overuse as a cause of range of motion limitations
This is the opposite cause of restrictions in range of motion. I see this a lot with the golfers I train. After multiple high-force swings, right-handed golfers will typically lose the ability to rotate their torsos to the left.
This is due to overload of the muscles that produce this motion — the swing itself is a repeated, high-force left trunk rotation for right-handed golfers.
The nervous system inhibits these overloaded muscles as a protective response, temporarily reducing their ability to contract. It’s a safety measure to prevent tissue damage, rather than actual tissue damage itself.
This will usually show up as a restriction in left trunk rotation, with accompanying feelings of tension on the right side of the trunk.
The solution
The solution to both these situations is restoring the ability of muscles to contract into the restricted range. This is best done with isometric holds in a position approaching the restriction, or by moving into the limited position with a light load.
In both cases, you’re restoring range by rebuilding the nervous system’s trust that the position is safe to produce force in. In the overuse example, it’s worth noting that this may only be achieved after a period of rest.
Summary
If you’ve ever wondered why a joint feels limited despite being structurally sound, it’s worth asking which of these two categories you fall into — and experimenting to see if targeted loading can be used to restore motion.
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