Restore: the hips program

pails – rails: everything you need to know


pails – rails: here’s more of what you need to know

In the previous section called: STEP 2: TRAINING Hip Joint Mobility, you heard an overview of the mobility training area and also watched a detailed video on PAILs and RAILs – what they are, and how you’ll train using this method.

You should now have a general and basic understanding of what PAILs and RAILs are, and how to perform them.

However…have no fear! In this section, we’ll continue our learning! Feel free to come back numerous times to watch these videos, and of course, keep reading.

To quickly review, what are PAILs and RAILs?

“PAILs” or Progressive Angular Isometric Loading: combine stretching with isometric loading/training at progressive articular (joint) angles in order to simultaneously expand ROM as well as strengthen and produce tissue adaptation in the newly acquired ranges.

“RAILs” or Regressive Angular Isometric Loading: combine stretching with isometric loading/training at regressing articular angles in order to strengthen, and induce beneficial tissue adaptations in progressively shorter angles.

The bottom line: The mobility training we are doing with this protocol is essentially strength training.

Mobility training = strength training.

Gaining control at end ranges means improving our strength at those end ranges.

Better control and strength means we can better access these end ranges when it matters the most, during our sports.

Please take a moment to think about this sentence:


This concept is central to all of the work we will do with both CARs and PAILs – RAILs.

Without some kind of message to the cell (force), the cell doesn’t have the impetus to change – to adapt – to improve in some capacity.

Be sure to see the menu to the left and check out this area: BONUS #2: FOLLOW ALONG Videos for Mobility Training

This is where I’ll guide you through a few additional examples of how to approach this training.

So, what’s our take-home message to this point?

KEEP IT SIMPLE, my friend.

Not sure what I mean? You’ll benefit from listening in to this 3 1/2 minute video below!

What to do and where to go NOW??

Head straight to the movement area that represents YOUR greatest area of opportunity. Focus on THAT, first.

Is it the hip flexors? 90/90? Piriformis/Shin Box? Or your groin? Make a decision and then get started training that area…

See you there!