Why I AVOID STRETCHING & Pre Workout Mobility - Joe Defranco Podcast Interview

Summary

In this discussion, the hosts explore the topic of mobility, challenging conventional methods of improving flexibility and reducing tightness. Eugene shares his personal experience with various mobility techniques, including stretching and SMR, but argues that these methods often offer only temporary relief. He emphasizes the role of the nervous system in tightness and advocates for a more holistic approach, such as incorporating pronation into lower body exercises. The conversation also delves into the importance of retraining muscle groups and incorporating functional movement patterns to improve long-term mobility.

Takeaways

• 😀 Eugene argues that tightness is neurological, not muscular, and traditional mobility work doesn't provide lasting results.
• 😀 Stretching and foam rolling may decrease the sensation of tightness, but they don't address the root cause of mobility limitations.
• 😀 Eugene suggests that mobility work should focus on improving movement patterns and strengthening the muscles around key joints.
• 😀 Joe acknowledges the neurological aspect of tightness but emphasizes the importance of warming up and mobility work, especially for athletes.
• 😀 A balanced approach that addresses both the nervous system and muscular components is essential for effective mobility improvements.
• 😀 Eugene highlights that lack of mobility can be due to an underdeveloped muscle group, such as neglecting hip flexors or tibialis training.
• 😀 Proper squatting technique, like using heel elevation, can improve ankle mobility and shift the focus towards pronation, helping with better movement mechanics.
• 😀 Eugene prefers giving athletes simple, mindless techniques (like heel elevation) that lead to lasting improvements with minimal input required from the coach.
• 😀 Joe reflects on the nuances of coaching cues and acknowledges that while 'knees out' and 'hips back' are often taught, they can create imbalances if overemphasized.
• 😀 Both Eugene and Joe agree that understanding the neurological aspects of tightness is critical to designing effective training and rehabilitation strategies.

Q & A

Why does Eugene believe traditional mobility work, like stretching and SMR, is ineffective for long-term mobility improvement?

Eugene believes that traditional mobility work, like stretching and SMR, only provides temporary relief by desensitizing the neurological sensation of tightness rather than addressing the root cause, which is often neurological. He argues that these passive methods don't create lasting improvements unless they're paired with the correct training and movement patterns.

What is Eugene's primary focus when addressing mobility issues?

Eugene's primary focus is on neuromuscular re-patterning, where he encourages improving movement patterns and strengthening intrinsic muscles. He believes that correcting fundamental movement patterns, such as allowing for more knee forward tracking during squats, is the key to long-term mobility improvement.

How does Eugene suggest improving ankle mobility without relying on traditional methods like stretching?

Eugene recommends using heel elevation in squats as a method to improve ankle mobility. By shifting weight onto the toes and allowing for more pronation, this forces the body to move in a more mobile position, retraining the nervous system to allow for better range of motion without the need for stretching.

Why does Eugene advocate for heel elevation in squats?

Eugene advocates for heel elevation because it forces the lifter to shift their weight forward onto the toes, promoting knee forward displacement and allowing for a more mobile knee and ankle position. This helps retrain movement patterns and improves overall lower-body mobility.

What does Eugene mean by 'neurological efficiency' when discussing tightness in muscles?

Eugene refers to 'neurological efficiency' as the brain's ability to control and stabilize muscles during certain movements. Tightness in muscles, according to Eugene, is often a result of the brain not sensing enough stability in certain ranges of motion, and improving neurological efficiency can help reduce tightness.

What role do intrinsic muscles of the foot and ankle play in mobility?

Intrinsic muscles of the foot and ankle, such as the flexor hallucis longus and peroneals, play a crucial role in dorsiflexion and providing stability during lower-body movements. Eugene believes that these muscles are often neglected, which contributes to mobility restrictions, especially in the ankle.

What does Eugene believe is the main reason for tightness in the calves and hamstrings?

Eugene believes that tightness in the calves and hamstrings is not due to a lack of stretching but because the nervous system doesn't sense stability in those ranges of motion. This can be due to weaknesses or imbalances in the muscles that support these movements, such as the tibialis or intrinsic foot muscles.

How does Joe's perspective differ from Eugene's when it comes to mobility and warm-ups?

Joe recognizes the neurological aspect of mobility but also believes in the value of warm-ups and mobility exercises. He suggests that certain techniques, such as warming up and correcting specific movement issues like knee valgus, can help optimize performance and prevent injury, especially for athletes with particular movement patterns.

What is the importance of correcting postural imbalances in mobility training, according to Joe?

Joe emphasizes the importance of correcting postural imbalances, such as excessive knee valgus or pronation, especially in athletes. By addressing these imbalances, athletes can improve their mobility, strength, and reduce the risk of injury. He believes that small adjustments in movement patterns can make a significant impact.

How does Eugene view the role of stretching in mobility?

Eugene views stretching as a temporary solution to mobility issues, as it only addresses the neurological sensation of tightness rather than addressing the underlying causes. He believes that mobility improvements should come from strengthening and re-patterning movement patterns, not from relying on passive methods like stretching.