How to Get a Mobility Assessment

To get a mobility assessment, you can use tools like LegLike, which offers a monthly assessment as part of its subscription services. Alternatively, consult a healthcare professional for an in-person evaluation. A mobility assessment evaluates how well you can move your joints and perform physical activities, helping identify areas for improvement or rehabilitation. Here’s how to proceed with your mobility assessment effectively.

What is a mobility assessment?

A mobility assessment is a systematic evaluation of your ability to move different joints and perform specific physical activities. It aims to identify limitations and assess movement quality, which can help inform rehabilitation or training programs. A typical assessment includes screening the hip, knee, ankle, and balance, providing a comprehensive overview of your mobility status.

How to do a mobility assessment?

You can perform a mobility assessment either independently or with a professional. For a self-guided assessment, follow this simple template:

1. Hip Mobility: Perform a hip flexion test by standing on one leg and lifting the other knee toward your chest. Aim to lift it to at least 90 degrees.
2. Knee Mobility: Try a squat. Ensure your knees track over your toes without pain. A proper squat should allow you to go below parallel.
3. Ankle Mobility: Test ankle dorsiflexion by kneeling and trying to touch your knee to the wall without lifting your heel. Ideally, you should be within 10 cm of the wall.
4. Balance: Stand on one leg for 30 seconds. If you can do this without difficulty, your balance is generally adequate. If not, further evaluation may be needed.

This template provides a basic framework for assessing your mobility. Regular assessments can track your progress over time.

What is involved in a mobility assessment?

A comprehensive mobility assessment typically involves several components:

• Movement Quality Evaluation: Assess how well you perform functional movements and identify any compensatory patterns.
• Joint Range of Motion Measurement: Measure the active and passive range of motion around key joints like the hips, knees, and ankles.
• Balance Testing: Evaluate static and dynamic balance through various tests, such as the single-leg stand or tandem walk.
• Functional Movement Screening: Use standardized tests like the Functional Movement Screen (FMS) to identify weaknesses or imbalances.

For instance, if your hip flexion is limited to 70 degrees, it may indicate tightness or weakness in the hip flexors, and targeted interventions can be designed accordingly.

Related: What is Involved in a Mobility Assessment?

How is PIP mobility assessed?

Personal Independence Payment (PIP) mobility assessments evaluate an individual’s ability to move and navigate through daily life. This assessment usually covers:

• Walking Ability: Evaluated through distance covered and the need for assistance or aids.
• Planning and Following Journeys: Assessed to determine if help is needed to travel safely due to mobility issues.
• Consideration of Pain or Discomfort: Must be taken into account, as difficulties due to pain may affect mobility.

A common benchmark for PIP eligibility is the ability to walk longer than 20 meters without assistance. If you struggle with this, it may affect your claim.

How can LegLike assist with mobility assessments?

LegLike provides a convenient platform for mobility assessments through its app. Users can take advantage of:

• Monthly Mobility Assessment: Available through the free tier, allowing one assessment per month to help track movement quality.
• Exercise Library: Access to over 50 movements that target strength, mobility, and rehab, tailored for various lower-body regions.
• Progress Tracking: Monitor your improvements over time, adjusting your training plans based on mobility assessments.

This data-driven approach ensures that users can make informed decisions about their mobility and training programs, enhancing their overall physical performance.

Worked Example: Mobility Assessment in Action

Let’s consider a practical example of a mobility assessment using LegLike.

1. User Profile: A 30-year-old male athlete who plays basketball.
2. Mobility Assessment Results:
   • Hip Flexion: 80 degrees (below the ideal 90 degrees).
   • Knee Squat Depth: Able to squat just below parallel without pain.
   • Ankle Dorsiflexion: Can touch the wall from 12 cm away (needs improvement).
   • Balance Test: Can stand on one leg for 25 seconds (needs improvement).
3. Action Plan: Based on these results, the user can create a targeted workout plan through LegLike that focuses on hip flexor stretching, ankle mobility exercises, and balance training to improve overall performance.
4. Progress Tracking: After one month, the user retests and finds hip flexion improved to 90 degrees, squat depth improved, and balance increased to 30 seconds. This shows the effectiveness of consistent training and assessment.

Warm-Up Sequence for Mobility Assessment

Before performing your mobility assessment, it’s important to warm up properly. Here’s a simple warm-up routine you can follow:

1. Dynamic Leg Swings: 10 swings forward and backward for each leg.
2. Hip Circles: 10 circles in each direction for each hip.
3. Ankle Rolls: 10 rolls in each direction for both ankles.
4. Bodyweight Squats: 10 repetitions to prepare your knees and hips.
5. Single Leg Balance: 30 seconds on each leg to activate balance muscles.

Common Mistakes in Mobility Assessments

1. Not Warming Up: Skipping the warm-up can lead to inaccurate results and increased risk of injury.
2. Rushing Through Tests: Performing tests too quickly may result in poor form and unreliable assessments.
3. Ignoring Pain Signals: Pushing through pain can worsen existing injuries and lead to long-term issues.
4. Inconsistent Testing Conditions: Performing assessments in different environments (e.g., different surfaces) can lead to varying results.
5. Neglecting Follow-Up Assessments: Failing to reassess may hinder progress tracking and adjustments to your program.

Conclusion

Getting a mobility assessment is a crucial step in understanding your physical capabilities and limitations. Whether you choose to assess yourself or consult a professional, understanding your mobility can lead to improved performance and injury prevention. Tools like LegLike can offer additional guidance and support to help you achieve your mobility goals effectively.

Regular assessments and targeted training can make a significant difference in your mobility and overall quality of life.

Related: What is Involved in a Mobility Assessment?

Related: LegLike Blog Mobility Assessment Techniques

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Want to see how this works in practice? Try LegLike — AI-guided lower-body workouts, mobility assessment and rehab plans in one app.