PAILs & RAILs stands for: 

Progressive & Regressive angular isometric loading. 

PAILs & RAILs use strength training techniques (like isometrics) while stretching to increase and strengthen larger ranges of active, usable motion. PAILs & RAILs can be used to prime the body before exercise, to prevent injury and promote proper muscle unit activation/ stabilization principles, but it can also be used as a method to effectively rehab joints rehabilitation 

“If you master tension….you master range” (Dr. Spina) 

Tension is arguably the most important concept behind stretching. For PAILs stretch procedures you slowly build up the isometric tension (PAILs contraction) by progressively ramping up contraction; But be cautious! Because the contracting tissues are more elongated in this position, ramping up the tension too quickly will result in injury.

This law speaks to the fact that the activation of the muscles surrounding the intended stretch will aid in strength/ tension development. In other words, allow the isometric contraction to ‘radiate’ or ‘spill’ outwards to include muscles surrounding the target structure. The more the surrounding musculature are used, the better the effects of the isometric contraction, and the deeper the ‘relaxed stretch’ is when contraction stops. This includes contracting the core/ abdominal musculature, and trapping air in the base of the ‘gut’ to produce intra-abdominal pressure (IAP) or ‘Bracing the core’ ’

Since PAILs & RAILs are a very complex movement system and requires a lot of intent behind each movement, I’ll keep the concept very easy to digest.

 PAILs is when you use a passive force (an immovable object such as a strap/ wall/ floor) to move or ‘Progress’ your joint into the furthest edge of its stretch (your end range); Then, once you’re at the ‘basement’ of your passive stretch, you introduce an active force (isometrics) into that immovable object at 70-100% TOTAL capacity.. 

RAILs is when you introduce a regressive isometric contraction at your end range by trying to ‘lift away’ or ‘regress’ from forces pulling you into that stretch and actively trying to own that range of motion. Your body will ‘allow’ you 10-15 degrees more passive/active range due to the law of specificity (the body adapts to the demands placed upon it)

Here is a glimpse of how to apply PAILs & RAILs to a soleus stretch in a combat position 

ANKLE PAILs/ RAILs 

• PASSIVE STRETCH – keep knee in line with toes and drive it towards the floor while the foot remains flat on the ground, heel stays in contact with the floor 

• PAILs – Plantar flex or ‘’gas pedal’’ forefoot into floor 
• RAILs – Keep knee stationary and attempt to dorsi flex or ‘’peel’’ your forefoot off the floor. Continue to drive the knee forward & ‘’close the gap” between your foot and shin

PAILs & RAILs can be an invaluable tool in your tool belt when it comes to mobility, but how about rehabilitation? When referring to the principle of Progressive Adaptation, isometric loading can place the body in an environment where the production of new, healthy tissues can be produced via the influence PAILs/RAILs has on the cellular process.

PAILs & RAILs sets can aid in the rehabilitation process by:

• Promoting new protein production and tissue growth (Principle of Progressive Adaptation)
• Influence fibroblastic deposition of new collagen fibers 
• Prevent post injury neuromuscular inhibition
• Maintain/increase muscular strength and function
• Maintain/ increase range of motion/ strength in newly acquired range of motion  

Imagine the possibilities for movement expression when followed on a regular basis! 

This is purely for educational purposes and should not be taken as medical advice.If you want to learn more about PAILs/RAILs and want to ensure that you perform them correctly,  please reach out to me directly via email or another FRC/FRA certified professional directly. DO NOT PUSH THROUGH PAIN.  If you decide you want to try PAILs/RAILs and feel pain of any kind, stop and call your PT/ Ortho.