News: Short Daily Mobility Routines Reduce Injury Risk — New Study

A randomized controlled trial published this week found that recreational athletes who performed a short daily mobility routine had a significantly lower rate of soft-tissue injuries over a 12-month period compared with controls who continued their usual training.

"Consistent, brief movement practice appears to be protective when integrated into regular training," said lead researcher Dr. Amelia Sorensen.

Study overview

The multi-center study enrolled 1,200 recreational athletes across team and individual sports. Participants were randomized to either a 10-minute daily mobility routine designed to address hips, thoracic spine, and shoulders, or a control group that continued typical warm-ups and training practices. The mobility routine required no equipment and included dynamic hip opens, thoracic rotations, ankle mobility drills, and loaded carries twice weekly.

Key findings

• Participants in the mobility group experienced a 28% lower incidence of soft-tissue injuries requiring time-loss from sport.
• Adherence averaged 84% during the first 6 months, dropping to 69% by month 12 — yet benefits persisted.
• Secondary outcomes showed small improvements in squat depth and overhead reach in the mobility group.

Why this matters

Injury prevention strategies often focus on strength training and load management. This trial suggests that brief, daily mobility work can be a low-cost, high-adherence measure that reduces injury risk independent of other interventions.

Expert commentary

Strength coach and physiologist Dr. Mark Ellis commented: "Mobility routines likely work because they maintain joint range, promote tissue tolerance, and reduce compensatory movement patterns under load. The key is consistency and quality of execution."

Limitations

The trial relied on self-reporting for some injury data and had varied sport-specific exposures. While the reduction in injuries is significant, implementing specific sport conditioning alongside mobility offers the best protection.

Practical implications

Coaches and athletes should consider adding a short mobility routine to daily practices. The protocol used in the study is freely available and emphasizes movement quality and minimal barrier to adherence.

Takeaway

This study reinforces a simple truth: small, consistent investments in movement quality have measurable benefits. Daily mobility is a low-effort, high-return tool in an athlete's toolbox.