Do You Have An Injury In Your Future?
These seven movement tests are guided by the idea that the root cause of many sports injuries is strength imbalances.
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Take this seven-part test to predict if you have an injury in your future.
Triathletes are constantly analyzing everything from their swim stroke to their running form in hopes of identifying areas for improvement. With small changes, stronger performances are produced.
That thinking is what inspired a couple of physical therapists to develop what is known as the Functional Movement Screen (FMS) nearly two decades ago. The FMS is a series of seven movement tests that are guided by the idea that the root cause of many sports injuries is strength imbalances.
Steve Gonser, physical therapist and chief analyst at RunSmartOnline.com, describes the FMS, saying, “The scoring system provides an objective means to classify athletes and their risk for injuries. Once complete, a clinician can further evaluate and understand the ‘why’ behind a particular FMS component.”
If you’re currently injured or experiencing pain while training, heading to your doctor or physical therapist is your best bet. However, if you’re simply interested in where your deficits lie, you may be able to identify certain issues by trying the FMS exercises.
“Whether it’s a lunge, reach, step-up or squat, I’m always looking to assess two things: Can the individual perform the exercise properly, and with good control?” says Gonser.
While the FMS provides a great starting point for identifying weaknesses, Gonser emphasizes that the best way to evaluate an athlete is always in the act. “Observing an athlete in-sport provides the best insight into how an athlete moves and ultimately compensates,” he says.
How to do it: Get in push-up position, but put your hands out farther so they are in line with your forehead as you lower your body down.
Warning signs: Inability to keep hips and lower back in line as you push up
How to do it: Lie on your back with your arms at your sides and carefully raise your right leg straight as high as you are able over your body. Then try with your left leg.
How to do it: Lie on your back with your arms at your sides and carefully raise your right leg straight as high as you are able over your body. Then try with your left leg.
Warning signs: Bent knee, inability to raise leg close to 90 degrees
How to do it: With the rod held with both hands behind your back across your shoulders, step over a hurdle that is almost knee height. Land on your heel and then return to the original stance.
Warning signs: Poor balance, excessive movement in upper body as you step over hurdle
How to do it: On all fours, bring your right arm and right leg up until they are parallel with the ground. Bring your elbow and knee together under your body and again extend your arm and leg to the original position parallel with the ground.
Warning signs: Poor balance, inability to properly rotate trunk
How to do it: With your thumbs tucked inside your fists, put your hands behind your back with one over the shoulder and the other near your lower back trying to make your hands meet.
Warning signs: Inability to meet hands, rounded back
How to do it: Hold the rod vertically behind your back with one hand near the back of your neck and the other hand near your lower back. Step forward and down into lunge position.
Warning signs: Poor balance, falling forward, toes turned in or out
How to do it: With your feet shoulder-width apart, hold a rod/pole/broomstick above your head with your arms straight. Lower your backside below parallel with your quads and then slowly stand back up.
Warning sign: Knees falling inward, heels coming off the ground
Interested in testing yourself?
If you notice any of the listed warning signs, it may suggest that you have a weakness or tightness that should be addressed. If you’re looking for an expert opinion, PTs, chiropractors and trainers are often well versed in running these tests and can most accurately give you a numerical score to reflect your overall performance.