INJURY PROOF YOUR SKILLS WITH STRENGTH & MOBILITY

While gymnastics is a beautiful and dynamic sport, the demands it places on the body can lead to injuries if proper precautions aren’t taken to help prevent them. Gymnasts are prone to overuse injuries of the low back, knees, and ankles, but evidence-based injury prevention exercises can reduce the risks by focusing on three essential areas: upper back mobility, hip strength, and ankle mobility.

1. Upper Back Mobility: The Key to Shoulder Health

Gymnasts rely heavily on their shoulders for skills on bars, beam, and floor. However, poor thoracic spine (upper back) mobility can lead to excessive stress on the shoulders, increasing the risk of overuse injuries.

How to Improve Upper Back Mobility:

Thoracic Extensions: Sit on the floor with a foam roller behind your mid-back, and extend over it while keeping your core engaged.
Thread the Needle: Start on your hands and knees. Raise one arm straight out to your side and reach up toward the ceiling, then rotate to bring it back across your body and rest your shoulder on the floor.
Wall Angels: Sit with your back against a wall and slowly move your arms up and down, trying to keep your arms against the wall while keeping your lower back and rib cage stable.

Improving thoracic mobility allows for better shoulder mechanics, reduces strain on the low back, and improves performance in overhead movements.

2. Hip Strength: The Foundation of Power and Stability

Strong, stable hips help gymnasts generate power and absorb impact safely. Weak or unstable hips can lead to compensations, increasing the risk of knee, ankle, and lower back injuries.

How to Strengthen the Hips:

Single Leg Glute Bridges: Lie on your back, hug one knee into your chest, and lift your hips off the floor. Pause and squeeze your glutes at the top.
Modified Side Plank Leg Lifts: Start in a side plank position on elbow and knee. Straighten your top leg and lift it up and slightly back.
Bulgarian Split Squats: Elevate one foot behind you on a surface and squat down on the front leg, emphasizing slow, controlled movements.

Strengthening the hips ensures better movement mechanics and decreases the likelihood of injury, especially during landings and explosive movements.

3. Ankle Mobility: A Crucial Component for Safe Landings

Limited ankle mobility, particularly in dorsiflexion (bringing the foot towards the shin), can contribute to poor landing mechanics and increase the risk of Achilles tendon injuries, shin splints, and knee issues.

How to Improve Ankle Mobility:

Calf Stretch Against the Wall: Keep your heel down and lean forward to stretch the calf and Achilles tendon.
Ankle Rockers Against the Wall: Stand in a lunge position and gently drive your front knee forward over your toes while keeping the heel down.
Foam Rolling the Calves: Release tightness in the calf muscles to improve mobility.

Better ankle mobility allows gymnasts to land more safely, absorb shock efficiently, and reduce strain on the knees and hips.

At KINISI, we offer gymSAFE certification for professionals trained to administer the gymSAFE Movement Screen—a comprehensive, standardized assessment designed to identify potential injury risks in gymnasts. This movement screen evaluates key biomechanics and movement patterns during gymnastics-specific tasks, allowing trained professionals to spot areas of weakness or improper technique that could lead to injury.

By partnering with KINISI, gymnasts and coaches can access certified specialists who are equipped to conduct these in-depth screenings, helping athletes reduce the risk of injury, improve performance, and enhance overall safety. Our gymSAFE-certified team uses this protocol to provide gymnasts with personalized insights and corrective strategies tailored to their unique needs.

Final Thoughts

Due to the demands required by the sport of gymnastics, preventing overuse injuries requires a proactive approach to mobility, strength, and stability. Three areas that many gymnasts commonly lack are upper back mobility, hip strength, and ankle mobility. By targeting these areas for improvement, gymnasts can enhance their performance and longevity in the sport. Incorporate these exercises into your regular training routine, and if you experience pain or limitations, don’t hesitate to reach out to a physical therapist for personalized guidance.

Stay strong, stay mobile, and keep moving safely!