At Unity Chiropractic Wellness, located in New York City near Grand Central Terminal, Midtown, Murray Hill, and Midtown East, we see firsthand how movement plays a fundamental role in maintaining long-term mobility and joint health. Many people believe that if they experience joint pain or stiffness, they should rest as much as possible. However, too much rest can be just as harmful as overuse.
This blog post will explore the importance of movement, how it affects joint health, and why integrating the right kind of mobility work can prevent injuries, reduce pain, and support long-term function.
The Modern Problem: Lack of Movement
Modern life has dramatically reduced the amount of movement people do daily. Sitting at desks, commuting in cars, and spending hours in front of screens contribute to a sedentary lifestyle that negatively impacts joint health. Unlike our ancestors, who had to move regularly for survival, we now have to intentionally incorporate movement into our routines to maintain mobility.
One common misconception is that mobility is about stretching alone. But mobility is actually a combination of strength, stability, and controlled movement through a full range of motion. Simply stretching won’t fix joint pain or stiffness—it must be paired with movement and load to maintain health.
Why Movement is the Original Mobility Tool
When people experience pain or stiffness, they often assume they need more flexibility. However, mobility is about active movement rather than passive flexibility. Mobility is the ability of a joint to move through its full range of motion with control.
For example, being able to sit in a deep squat comfortably isn’t just about stretching the muscles around the hips—it’s about training the body to control the movement safely and efficiently.
What Happens When You Don’t Move?
• Loss of synovial fluid production: Movement stimulates the production of synovial fluid, which lubricates the joints and reduces friction.
• Increased stiffness and tightness: Joints that don’t move regularly become stiff, making movement harder and less efficient.
• Decreased tissue resilience: Without movement, ligaments, tendons, and muscles weaken, making them more susceptible to injury.
• Impaired nervous system response: Movement enhances proprioception—the body’s ability to sense position and movement. A lack of movement diminishes this ability, leading to poor coordination and balance.
Common Misconceptions About Rest and Recovery
When dealing with joint pain, many people over-rely on rest, believing that avoiding movement will help them heal. While short-term rest is sometimes necessary (such as in cases of acute injury), extended periods of inactivity can lead to greater dysfunction.
A common search question people might ask is: “Should I rest if I have joint pain?” The answer depends on the nature of the pain, but in most cases, strategic movement is better than complete rest. Joints and connective tissues respond to movement by getting stronger, while prolonged rest can actually weaken them.
Active Recovery vs. Passive Rest
• Passive Rest: Complete inactivity, such as bed rest or avoiding movement entirely. This should only be used in cases of severe injury.
• Active Recovery: Low-impact movements that promote blood flow, mobility, and tissue repair without excessive stress. Walking, controlled mobility exercises, and light resistance work all fall into this category.
How Movement Supports Joint Longevity
At Unity Chiropractic Wellness, we encourage patients to integrate movement into their daily lives to build resilience and longevity. Here’s how movement benefits the body:
1. Movement Nourishes the Joints
Joints don’t receive direct blood flow like muscles do. Instead, they rely on movement to stimulate circulation of synovial fluid, which keeps cartilage healthy and prevents degeneration.
2. Load Training Strengthens Connective Tissues
One of the biggest mistakes people make is avoiding resistance training out of fear that it will damage their joints. In reality, loading the body correctly strengthens the tendons, ligaments, and cartilage. A well-structured training program can help:
• Prevent joint degeneration
• Improve stability
• Enhance movement quality
3. Stability and Mobility Work Together
Some joints, like the hips and shoulders, are meant to be mobile, while others, like the knees and lower back, should be stable. When mobility and stability are not balanced, compensations occur, leading to pain and dysfunction.
For example, if the hips become stiff due to prolonged sitting, the lower back may compensate by becoming too mobile—leading to back pain. Restoring mobility in the hips while strengthening the core and lower back can prevent chronic discomfort and improve function