If you’re a CrossFit athlete, especially a female pushing for stronger lifts and better performance, you’ve probably heard about the importance of both mobility and stability. But what do these terms actually mean, and why should you care about them when you’re going for that next PR or crushing a WOD?
Let’s break it down in a way that makes sense, so you can start using both mobility and stability to get stronger, feel better, and avoid injuries, especially in relation to your pelvic health.
Learn about the importance of pelvic health in female CrossFit athletes in the blog post here.
What is Mobility?
Mobility is your body’s ability to move a joint through its full range of motion with control. It’s not just about being flexible or how far you can stretch, but more about being able to move freely and confidently. Think of it as being able to hit the positions you need in your lifts without forcing your body into weird or uncomfortable angles.
For example, if you’re doing an overhead squat, having good mobility in your hips, shoulders, and ankles lets you sink deeper into the squat without tipping forward or compensating in your back. When you have better mobility, you can perform lifts with better form, which leads to stronger lifts and reduced aches and pains.
Why Mobility Matters for Female CrossFit Athletes
As a female CrossFit athlete, you’re constantly moving in different ways—lifting, jumping, running, squatting. Without good mobility, you’re limited in how far you can go with your form. And when your form breaks down, you’re more likely to compensate with other parts of your body, which can lead to injury.
Take your squat, for example. If you don’t have enough ankle or hip mobility, you might not be able to get deep enough into the movement or might feel your back rounding. This not only limits your power but can also increase your risk for things like knee pain, low back pain, and pelvic dysfunction over time.
What is Stability?
Stability is your body’s ability to control movement and hold proper form against outside forces—like gravity or a heavy barbell. It’s about keeping your joints steady and your muscles engaged so you don’t wobble or lose control during a lift.
Think about a heavy clean or deadlift. Stability is what allows you to keep your spine aligned and core braced while you move the weight. It’s also what keeps your shoulders safe during presses or overhead work.
The Importance of Stability for Lifts
When you’re lifting, especially with heavy weights or high reps, stability is key to keeping everything moving safely. It’s not enough to just get into a good position (that’s where mobility comes in)—you also need to hold that position and control the movement through the entire lift.
Let’s say you have great shoulder mobility and can easily get into an overhead press position. If you don’t have good shoulder stability you might start to compensate with your back or elbows, which can lead to injury down the line. Stability helps protect your joints and keeps your form solid, even as the weights get heavier.
The Relationship Between Mobility and Stability
The best lifts happen when you have both good mobility and stability. They work hand-in-hand to help you get into the right positions and stay there with control, especially when you’re adding weight or increasing intensity.
Take the overhead squat again. You need the mobility to get your hips, ankles, and shoulders into a deep squat position, but you also need the stability to keep the bar steady overhead and your core braced so you don’t tip forward or lose balance.
How a Pelvic Health Physical Therapist Can Help
Here’s where a pelvic health physical therapist comes into the picture. Many female CrossFit athletes deal with issues like pelvic floor dysfunction, low back pain, or instability in their core, which can all affect their lifts. A pelvic health PT can help you improve both your mobility and stability, especially in areas you might not think about—like your pelvic floor.
Your pelvic floor is a key part of your core and plays a huge role in how you stabilize during heavy lifts. Weakness or tightness in the pelvic floor can lead to problems like leaking during lifts, difficulty bracing, or even pain in the hips or low back. By addressing these issues, a pelvic health PT can help you optimize your inner core stability, which will translate into better performance and reduced injury risk during CrossFit movements.
They can also help you improve mobility in areas that might be impacted by pelvic floor dysfunction. For example, if you have tightness in your hips or lower back, it could be related to pelvic floor tension or imbalances. A pelvic health PT can guide you through targeted mobility work that focuses on these deeper issues, helping you move better and lift more effectively.
You can learn more about common pelvic health dysfunctions in female CrossFit athletes in the blog post here.
Conclusion
Mobility helps you move well and stability helps you move safely. As a female CrossFit athlete, both are essential for getting stronger and protecting your body and pelvic floor. When you prioritize both, you’ll begin to see improvements in how you perform and feel—both in your daily WODs and when you’re pushing for new PRs.
If you or someone you know is struggling with peeing their pants, pelvic pain, or back and hip pain during their workouts, reach out! You can book a free consultation call with me here where we will discuss your symptoms, goals, and what your next best steps would be.
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