The Joint-by-Joint Approach: How Each Joint’s Role Impacts Whole-Body Health & How to Prevent Joint Pain

The Joint-by-Joint model breaks down the body into a series of joints that alternate between needs for mobility and stability

The human body is an interconnected system where each joint has a specific role, either for mobility (moving fluidly) or stability (providing support). When any one joint isn’t performing its intended role, it can cause a ripple effect of dysfunction throughout the body, often leading to pain or discomfort in seemingly unrelated areas. This idea forms the core of the Joint-by-Joint Approach, a model developed by strength and conditioning experts like Mike Boyle and Gray Cook. By understanding how each joint is supposed to function, we can better address pain, prevent injury, and support whole-body health.

The Joint-by-Joint Model: A System of Mobility and Stability

The Joint-by-Joint model breaks down the body into a series of joints that alternate between needs for mobility and stability:

1. Ankles – Mobility: The ankle joint requires flexibility to support movements like walking, running, and squatting. Limited mobility in the ankles can often lead to compensations in the knees, causing knee pain over time (Boyle and Cook, 2023).

2. Knees – Stability: The knees are meant to provide stability. When they lose stability, it can result in excessive movement that leads to pain or injury. Often, knee issues can be traced back to a lack of mobility in the ankles or hips, which forces the knees to compensate (American Academy of Orthopaedic Surgeons, 2023).

3. Hips – Mobility: The hips are a large, ball-and-socket joint designed for a wide range of movement. When hip mobility is restricted, it can place added stress on the lower back and knees, leading to discomfort in these areas. Hip mobility is essential for activities like bending, lifting, and even proper walking posture (Harvard Health, 2023).

4. Lower Back – Stability: The lower back, or lumbar spine, is designed to be stable. When it becomes too mobile due to issues in the hips or core stability, it often results in lower back pain. Supporting core strength and hip mobility can often alleviate discomfort in the lower back (Johns Hopkins Medicine, 2023).

5. Thoracic Spine (Mid-Back) – Mobility: The thoracic spine requires mobility to allow for proper rotation and extension, which are important for activities like reaching and twisting. A stiff thoracic spine can contribute to shoulder, neck, or even lower back pain as other areas try to compensate (Mayo Clinic, 2023).

6. Shoulders – Mobility: The shoulder joint is another ball-and-socket joint that needs a good range of motion. Limited shoulder mobility can lead to compensations in the upper back or neck, resulting in discomfort or tension in these areas.

   
   

   

   The Joint-by-Joint model empowers you to better understand the interconnectedness of your joints and take control of your health

Common Joint Pain Points and Their Root Causes

The Joint-by-Joint model reveals that pain often originates not at the site of discomfort but from dysfunctions in nearby joints. Here are some common pain points and how they relate to joint imbalances:

• Knee Pain: If you experience knee pain, it could actually stem from restricted ankle or hip mobility. Limited ankle flexibility can force the knee to overcompensate, leading to strain and pain in the knee joint. Improving ankle and hip mobility can often provide relief for knee issues (Boyle and Cook, 2023; American Academy of Orthopaedic Surgeons, 2023).

• Lower Back Pain: Lower back pain is often caused by a lack of mobility in the hips or mid-back. When these areas are too stiff, the lower back compensates by moving more than it should, resulting in strain. Focusing on improving hip and thoracic spine mobility can reduce the pressure on the lower back and alleviate pain (Johns Hopkins Medicine, 2023).

• Shoulder or Neck Pain: Restricted thoracic spine mobility or poor shoulder mechanics can contribute to tension and discomfort in the neck and shoulders. By enhancing mobility in the thoracic spine and ensuring the shoulder has proper movement, the neck and upper back can function without unnecessary strain.

  
  

How to Apply the Joint-by-Joint Approach to Your Routine

1. Identify Mobility and Stability Needs: Assess whether certain joints feel restricted (mobility issues) or lack control (stability issues). For instance, if your hips feel tight, it could indicate a need to focus on hip mobility exercises, like hip rotations or leg swings.

   
   

2. Incorporate Targeted Mobility and Stability Exercises: Choose exercises specific to each joint’s role. For example:

   • Ankles: Ankle circles or calf stretches can improve mobility.

   • Knees: Stability exercises, such as lunges or single-leg balancing, support knee health.

   • Hips: Hip stretches, like the pigeon pose, can enhance hip mobility.

   • Lower Back: Core-strengthening exercises like planks can improve lower back stability.

   • Thoracic Spine: Gentle twists and cat-cow stretches encourage thoracic mobility.

     
     

3. Listen to Your Body and Make Adjustments: Pain can often be a signal that a joint isn’t functioning properly. By paying attention to discomfort and adjusting your routine to include joint-specific exercises, you can often address issues before they become chronic.

   
   

Building Whole-Body Health with the Joint-by-Joint Approach

The Joint-by-Joint model empowers you to better understand the interconnectedness of your joints and take control of your health by addressing potential imbalances. By focusing on the specific needs of each joint, you can prevent injuries, reduce pain, and support whole-body wellness.

Reference List

American Academy of Orthopaedic Surgeons, 2023. Understanding Knee Pain and Its Root Causes. Available at: https://www.aaos.org

Boyle, M. and Cook, G., 2023. The Joint-by-Joint Approach to Functional Health. Available at: https://www.functionalhealth.com 

Harvard Health, 2023. The Role of Hip Mobility in Lower Back Health. Available at: https://www.health.harvard.edu 

Johns Hopkins Medicine, 2023. How Lumbar Spine Stability Reduces Back Pain. Available at: https://www.hopkinsmedicine.org 

Mayo Clinic, 2023. Thoracic Spine Mobility and Upper Body Health. Available at: https://www.mayoclinic.org