"No Pain So Much Gain" – RAD Mobility’s Expert Tips to Pain-Free Training

We humans suck at moving. We didn’t originally, but we do now. Our habitual lack of movement has actually changed our physical form. Seen this?

Credit: James Rayneau - WordPress.com

Credit: James Rayneau - WordPress.com

Now we’ve never been the most agile species, but our ancestors definitely moved better, faster and could endure much more physical exertion than we do.

Amongst the 21st century urbanites, if there’s anyone that needs a master class in mobility, it’s us Dubai-folk and there’s no denying it. Do you park as close as possible to the mall entrance? Thought so. It’s not our fault though – we’re all thinking ‘efficiency’, the key to success in a fast-paced city.

What’s happened in the process is that we’ve ended up compromising on our natural ability to move. At Platform, we see people walk through the door everyday, join the sweat-fest, and leave without really achieving their full physical potential.

It’s not for lack of trying – it’s because there’s all this undue tension packed up in their muscles tying them down, crying out for release. The result is pain, mobility restrictions, performance limitations and just an overall drop in awesome.


So last weekend, we brought in the big guns.

The pros from RAD Mobility, a mobility tools and education company that’s literally ‘moving’ the fitness industry worldwide, came down and delivered an action-packed 2-day RAD Mobility workshop.

RAD Mobility is a certification course that’s open to all. You learn about self myofascial release, tools and techniques to enhance mobility, get some serious hands-on learning for pain assessment and treatment, and in turn, learn about performance enhancement to an entirely new level.  

Delivered by Nick Mueller and Roy Choquette, the workshop was attended by conditioning coaches, physiotherapists, yoga instructors and a bunch of Crossfit pros.

Nick Mueller

Nick Mueller

We shot a few questions at the RAD boys after, and put together an exclusive, inside scoop on how focusing on your mobility can help you become the best version of yourself whether you teach, practice, compete or treat.

  • What’s your top mobility tip for the everyday exerciser to train pain-free?

Consistency, consistency, consistency. Can’t say it enough. Find a mobility routine that addresses your problem areas and make it a part of your routine. Really – Every. Single. Day.

Restoring mobility is just that – it’s restoring your body’s ability to move. Certain disciplines of physical activity have particular overuse injuries. For instance, golfers may find rotator cuff and hip overuse injuries are common and problematic, crossfitters often suffer from Achilles Tendonitis and lower back problems.

So tuning into your body, figuring out your pain points, and targeting them with effective mobility tools and techniques every day, consistently, is it – that’s our top tip!


  • When do you ‘persevere’ through the pain, and when should you stop?

With self myofascial release, you definitely want to invoke a mechanical response to bring about improvement and change, but if you (or your clients or patients) are wincing and crying and feel like ‘never doing this again’, then you’re obviously missing the mark. The key lies in understanding the difference between pain and discomfort.

Persevering through the discomfort with the right mobility techniques will open up a window of opportunity right after myofascial release that will allow you to use that newfound mobility and apply it to enhance performance – that’s where the magic lies.

Another important aspect RAD Mobility focuses on is pain assessment. There’s no good in just chasing pain. To really gain control over your body and your performance, it’s important to understand pain and where its coming from, right down to its root.  

In general, an athlete knows when they are injured versus when they hurt. In the heat of competition, athletes often persevere past their physical limit. It just happens.

Understanding mobility can play a big role in restoring function after damage or injury, and potentially pushing the threshold for injury, too.
  • What are the absolute must-practice mobility techniques that you recommend?

Basically, to move optimally no matter what your discipline is, you need adequate full body flexion, multi-segmental extension and multi-segmental rotation – contract, stretch and rotate, put simply.

In our experience, the most common problem areas people struggle with are the thorax, hips and ankles. So if you have 10 minutes a day for your mobility drill, focus on these areas and you’re golden.

Also, try and think about the plane of movement that you ‘live’ in as an athlete. Crossfitters usually move front and back, and ‘live’ in the sagittal plane. Focusing mobility and strength techniques to stabilise in the frontal and transverse planes then, is going to help crossfitters center and strengthen in their competing planes.

Shaikha Al Qassemi, CrossFit coach, competitor since 2013, and an ever-inspiration for women in fitness, said, “I attended the RAD Mobility Certification for two days. I didn’t expect it to be so detailed and precise. I enjoyed every aspect of the material, especially the hands-on practical sections. I’m excited to apply what I’ve learned to my own practice, with my fellow coaches and my clients.”

Next Up: A round-up on the pH Nutrition Seminar that will absolutely transform (or awaken) your inner athlete – Registrations Open!

At Platform, we’re building an amazing community of people, values and true love for CrossFit. No boundaries, no judgment and definitely no limits! Hit us up and come by for your next workout or a cuppa – you’ll leave inspired, no matter what.  

Follow @PlatformFitnessGym on Facebook and Instagram and watch the Platform blog for pro-tips, inspo and much more. 

Written By: Aditi Jajal