Breanna Guettler PT, DPT
In the world of physical therapy and athletic performance, understanding how your body moves is crucial to optimizing performance and preventing injury. This is where a Functional Movement Screen (FMS) becomes invaluable. For those leading active lifestyles, particularly women engaged in CrossFit and similar activities, an FMS can be the key to unlocking your potential and maintaining a healthy, injury-free routine.
What is a Functional Movement Screen?
A Functional Movement Screen is a systematic assessment used to evaluate movement patterns and identify limitations or asymmetries in the body. Developed by physical therapist Gray Cook and athletic trainer Lee Burton, the FMS consists of a series of seven fundamental movement patterns that require a balance of mobility and stability. These patterns include:
- Deep Squat
- Hurdle Step
- In-line Lunge
- Shoulder Mobility
- Active Straight Leg Raise
- Trunk Stability Push-up
- Rotary Stability
Each movement is scored on a scale, with specific criteria used to identify any dysfunctions or compensations in the way your body moves. This assessment helps physical therapists and trainers understand how well your body performs basic functional movements, which are essential for more complex activities in your workout regimen.
What Does a Functional Movement Screen Involve?
During an FMS, a physical therapist will guide you through each of the seven movement patterns, observing and scoring your performance. The aim is to identify any imbalances, weaknesses, or areas of restricted mobility that could potentially lead to injury or limit your athletic performance.
The process typically involves:
- Observation and Scoring: Each movement is assessed and scored based on specific criteria. The scores help identify areas of concern that need attention.
- Analysis: The therapist analyzes the scores to understand how your body functions as a whole. This analysis helps pinpoint where corrective exercises or interventions may be necessary.
- Feedback: You will receive feedback on your performance, including any limitations or dysfunctions observed during the screen.
Understanding the Connection: Body Form and Function
The saying “form dictates function” is particularly true when it comes to movement and physical activity. The structure of your body—its alignment, flexibility, strength, and balance—directly influences how you perform different movements. Each person’s body is unique, with distinct physical characteristics that can affect their movement patterns. This uniqueness highlights the importance of understanding your body’s specific form to optimize function.
How Body Form Influences Movement
- Alignment and Posture: Proper alignment of joints and bones is crucial for efficient movement. Misalignments can lead to compensatory patterns that increase the risk of injury. For example, poor spinal alignment can affect your squat depth and stability, impacting overall performance.
- Flexibility and Mobility: Flexibility in muscles and joints allows for a full range of motion, which is essential for performing exercises correctly. Restricted mobility can hinder movement efficiency and lead to strain or injury during high-intensity activities like CrossFit.
- Strength and Stability: Balanced strength across muscle groups ensures stability and control during movements. Imbalances can cause compensatory actions, where stronger muscles overwork to make up for weaker ones, potentially leading to dysfunction and injury.
The Importance of Professional Guidance
Given the highly individual nature of functional movement patterns, it is essential to consult with professionals such as physical therapists and trainers who specialize in movement analysis. Here’s why their expertise is invaluable:
- Personalized Assessment: Professionals have the tools and knowledge to conduct comprehensive assessments of your body form and movement patterns. This personalized analysis is crucial for identifying specific issues that may not be apparent to the untrained eye.
- Expert Guidance: Professionals can develop targeted interventions that address your unique needs. They provide corrective exercises and movement strategies tailored to your body, ensuring that you receive the most effective care.
- Preventive Strategies: By understanding your body’s form and function, professionals can help you implement preventive measures that minimize the risk of injury. Their insights are key to maintaining a sustainable and healthy active lifestyle.
- Continual Support: Working with a professional provides ongoing support and adjustments to your plan as your body adapts and changes. This ensures that your approach evolves with your progress, keeping you on the path to success.
Creating a Custom Plan of Care
Once the FMS is completed, your physical therapist will use the results to create a personalized plan of care. This plan is designed to address the specific needs identified during the screen, ensuring that interventions are targeted and effective.
- Corrective Exercises: The therapist will develop a program of corrective exercises aimed at improving any identified limitations or asymmetries. These exercises are designed to enhance mobility, stability, and overall movement efficiency.
- Progressive Training: As you improve, the plan will evolve to include more challenging exercises and activities, helping you continue to progress towards your fitness goals.
- Ongoing Assessment: Regular reassessments will be conducted to monitor your progress and make necessary adjustments to your plan, ensuring that you continue to improve and prevent future injuries.
Why is a Functional Movement Screen Vital for Active Lifestyles?
For individuals leading active lifestyles, especially those engaged in high-intensity activities like CrossFit, an FMS is vital for several reasons:
- Injury Prevention: By identifying and correcting dysfunctional movement patterns, the FMS helps reduce the risk of injury, allowing you to train consistently and effectively.
- Enhanced Performance: Improving movement efficiency translates to better athletic performance. With optimized movement patterns, you can achieve greater strength, speed, and endurance.
- Personalized Approach: The FMS provides a clear picture of your unique movement capabilities, allowing for a tailored approach that addresses your specific needs and goals.
- Long-term Health: By focusing on functional movement, you’re investing in your long-term health and wellness. Proper movement patterns help prevent wear and tear on the body, reducing the risk of chronic injuries.
In conclusion, a Functional Movement Screen is an essential tool for anyone looking to optimize their movement and achieve their fitness goals. By understanding and addressing the way your body moves, you can enhance performance, reduce injury risk, and maintain a healthy, active lifestyle. Incorporating the expertise of professionals into your fitness journey not only enhances your performance but also safeguards your long-term health. By recognizing how your unique body form dictates function, you can work towards achieving your fitness goals with confidence and efficiency.
