For those that have hung around my social media platforms and seen glimpses of either my own personal training or my Kinstretch classes, you have probably heard or seen me utilizing something called PAILs and RAILs. 

But what in the heck are PAILs and RAILs?

Simply put, PAILs and RAILs are acronyms used to describe isometric contractions that we perform (often in conjunction with stretching) to bridge the gap between passive and active mobility. 

Isometric contractions means we are directing load and effort into a muscle without changing the muscle length or joint angle- AKA you contract but don't actually move. 

PAILs stands for Progressive Angular Isometric Loading. For these isometrics you are contracting the tissue that is currently on stretch and being lengthened. 

RAILs stands for Regressive Angular Isometric Loading where you are contracting the tissue that is shortened. The intent of the these contractions is that they would pull you deeper into the range of motion you are training. 

Purpose of PAILs and RAILs

With proper execution and technique, PAILs and RAILs can be very effective in helping you acquire new ranges of motion while also preparing the tissues to function properly in that range

This is what you can expect: 

• Increased blood flow to the tissues- this can be useful in the rehab setting
• Bypass the stretch reflex which would otherwise limit muscle lengthening during passive stretching
• Improved neural drive which increases motor unit recruitment 
• Increased cortical mapping- your brain becomes more acquainted with the tissues being trained
• Increased resiliency of the tissues being trained- by directing force to the area via PAILs and RAILs your body will sure up that area by laying down new collagen fibers

When and how to use PAILs and RAILs

I use PAILS and RAILS both in the clinical rehab setting as well as for performance training. The goal for each is slightly different, as is the execution. 

In the rehabilitation setting, I may have a client perform PAILs and RAILs for low intensity effort but longer duration holds. Often times, I am providing manual resistance so that I can ensure we are recruiting the proper tissues as well as monitoring effort level. When performed as part of a rehab program, the goal of PAILs and RAILs is initially to increase blood flow and provide some targeted force through the injured tissue (which guides and facilitates the healing process). 

Throughout the rehab process, we may progress intensity, effort, and positioning for PAILs and RAILs to start moving right on the performance spectrum.

In the performance realm, PAILs and RAILs can be very demanding both on the tissues being trained as well as the nervous system. We may ask for max effort on the contractions which is very difficult to do at end ranges of motion. Effort level is also increased by irradiating tension throughout the rest of the body. This may be done by squeezing a yoga block, pushing into the ground, gripping a heavy kettlebell... the options are endless. But the idea is that the more tension you can create throughout your entire body, the more muscle recruitment you will get at your targeted tissues. 

 PAILs and RAILs in action

During Kinstretch classes, this is an example of how we may utilize PAILs and RAILs to improve shoulder internal rotation

1. Scan to find an appropriate stretch for internal rotation. Desired tension should be felt on the backside of the shoulder without closing angle joint pain or pinching on the front side of the shoulder. 
2. Passive stretch for 2 minutes
3. Round 1 of PAILs: While still in the stretch position, slowly ramp up to 50% max effort trying to contract the back side of the shoulder using top hand as assistance. Hold this contraction for 20-30 seconds
4. Round 1 of RAILs: Maintain stretch position and contract the front side of the shoulder while trying to pull shoulder into further into rotation. Hold this contraction for 20-30 seconds. 
5. Spend another 30 seconds passive stretching, trying to sink into a bit more range of motion
6. Round 2 of PAILs: This time we will gradually ramp up the contraction to 100% max effort and then hold for 10 seconds. Focus on full body irradiation (tension). 
7. Round 2 of RAILs: Gradually ramp up to 100% max effort contraction and hold for 10 seconds. Focus on full body irradiation. It is possible your arm will shake or feel like it is going to cramp. 
8. After this we would finish with some other positions or movements to reinforce end range control of the shoulder joint. 

See tutorial below for an example of PAILs/RAILS during a shoulder focused Kinstretch class

My online Kinstretch program, Upgrade Your Joints, will give you all the tools and resources to start training proactively against unwanted pain and injury. The Kinstretch classes are follow along with cueing provided in real time so you can train confidently and know exactly what to focus on. Follow preset programs or pick and choose the classes you want to take and when you want to take them. 

I give you all the proactive training education and advice that I have learned over my 12 years in the health and fitness industry. My ultimate goal is to help you remove physical barriers and limitations to movement so that you can continue in your career, fitness journey, active lifestyle etc...with less risk for injury and pain.

Learn more about Upgrade Your Joints HERE