Functional Movement Screens (FMS) are systematic tools used to assess an individual’s movement patterns and identify limitations or asymmetries. They provide a standardized way to evaluate fundamental movement competencies, helping to pinpoint areas of weakness that could potentially lead to injury or hinder performance. Imagine it as a preventative maintenance check for your body, catching potential problems before they become major issues.
What Exactly is a Functional Movement Screen?
At its core, an FMS is a series of seven movement patterns that require a balance of mobility and stability. These movements are chosen to expose common movement dysfunctions. Each movement is scored based on a standardized grading system, allowing practitioners to identify and address specific areas of concern.
The seven movements included in the Functional Movement Screen are:
- 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 of 0 to 3, where:
- 3: The individual performs the movement perfectly, as prescribed.
- 2: The individual performs the movement with some compensation but is able to complete it.
- 1: The individual is unable to perform the movement properly and demonstrates significant compensation.
- 0: The individual experiences pain during the movement.
The scores from each movement are then added together to give a composite score. This score is used to identify individuals who may be at a higher risk of injury or who may benefit from targeted interventions.
The Deep Squat
This movement assesses bilateral, symmetrical, and functional mobility of the hips, knees, and ankles. It also evaluates torso stability and neuromuscular control.
The Hurdle Step
The Hurdle Step assesses single-leg balance, hip and ankle mobility, and stability. It’s a good indicator of balance and coordination.
The In-Line Lunge
This movement assesses trunk and lower extremity stability, as well as hip and ankle mobility. It’s a challenging test of balance and control.
The Shoulder Mobility
This test assesses shoulder range of motion, specifically internal rotation with adduction and external rotation with abduction. It’s important for overhead activities and general shoulder health.
The Active Straight-Leg Raise
This movement assesses active hamstring and calf flexibility, as well as hip mobility. It’s a good indicator of lower body flexibility and range of motion.
The Trunk Stability Push-Up
This test assesses core stability and upper body strength. It requires the individual to maintain a rigid trunk while performing a push-up.
The Rotary Stability
The Rotary Stability test assesses core stability during asymmetrical movements. It challenges the body’s ability to resist rotation.
Why Use a Functional Movement Screen?
The primary goal of using an FMS is to identify movement dysfunction and asymmetry. By identifying these issues, practitioners can develop targeted interventions to improve movement patterns and reduce the risk of injury.
Here are some key benefits of using a Functional Movement Screen:
- Injury Prevention: By identifying movement limitations and asymmetries, the FMS can help to prevent injuries before they occur.
- Performance Enhancement: Improved movement patterns can lead to increased efficiency and improved performance in sports and other activities.
- Personalized Training Programs: The FMS can help to tailor training programs to address specific needs and limitations.
- Baseline Assessment: The FMS can be used as a baseline assessment to track progress over time.
- Communication Tool: It provides a common language for professionals (trainers, therapists, coaches) to discuss movement quality.
Research suggests that individuals with lower FMS scores are at a higher risk of injury. Addressing these movement limitations can significantly reduce that risk.
Who Can Benefit from a Functional Movement Screen?
The FMS is beneficial for a wide range of individuals, including:
- Athletes of all levels
- Individuals recovering from injuries
- People seeking to improve their overall fitness
- Those with chronic pain
- Individuals in physically demanding occupations
Essentially, anyone who wants to optimize their movement patterns and reduce their risk of injury can benefit from an FMS assessment.
The Role of a Qualified Practitioner
While the FMS may seem straightforward, it’s crucial to have it administered and interpreted by a qualified practitioner. A trained professional can accurately assess your movement patterns, identify underlying issues, and develop a personalized intervention plan. They understand the nuances of each movement and can differentiate between a true limitation and a simple variation in technique.
Attempting to self-administer and interpret the FMS can lead to inaccurate results and potentially ineffective interventions. A qualified practitioner, such as a physical therapist, athletic trainer, or certified FMS professional, possesses the knowledge and experience to provide a comprehensive assessment and develop a tailored program to address your specific needs.
Performing the FMS incorrectly can potentially lead to injury. Always consult with a qualified professional before attempting the screen yourself. They can ensure proper technique and interpretation of the results.
Beyond the Score: Understanding the ‘Why’
The FMS score is just one piece of the puzzle. The real value lies in understanding why an individual scores a certain way. Is it a lack of mobility, stability, or motor control? Identifying the underlying cause of the movement dysfunction is crucial for developing an effective intervention strategy.
For example, if someone scores poorly on the deep squat due to limited ankle dorsiflexion, the intervention should focus on improving ankle mobility. Simply forcing the squat without addressing the underlying limitation could lead to further compensation and potentially increase the risk of injury. A good practitioner will not only identify the poor score but also pinpoint the root cause of the limitation.
Integrating FMS into a Training Program
Once the FMS assessment is complete and any movement limitations are identified, the information can be integrated into a training program. The program should focus on addressing the identified limitations through a combination of mobility exercises, stability exercises, and motor control drills. The specific exercises and drills will vary depending on the individual’s needs and goals.
It’s important to remember that the FMS is just one tool in the toolbox. It should be used in conjunction with other assessments and information to develop a comprehensive training program. The program should be progressive, starting with basic movements and gradually increasing the complexity as the individual improves.
Here’s a general approach to integrating FMS findings into a training program:
- Prioritize Corrective Exercises: Focus on exercises that address the identified limitations. These exercises should be performed regularly and consistently.
- Incorporate Mobility Work: Include mobility exercises to improve range of motion in restricted joints.
- Strengthen Weak Muscles: Target weak muscles that may be contributing to the movement dysfunction.
- Improve Motor Control: Practice exercises that challenge balance and coordination to improve motor control.
- Re-Assess Regularly: Periodically re-assess the individual’s movement patterns to track progress and make adjustments to the program as needed.
Common Misconceptions About the FMS
There are several common misconceptions about the Functional Movement Screen that should be addressed:
- It’s a diagnostic tool: The FMS is not a diagnostic tool. It doesn’t diagnose specific injuries or conditions. It simply identifies movement patterns that may increase the risk of injury.
- A high score guarantees injury prevention: While a higher score generally indicates better movement patterns, it doesn’t guarantee that someone will be injury-free. Other factors, such as training load, nutrition, and sleep, also play a significant role in injury prevention.
- It’s a one-size-fits-all solution: The FMS is just one piece of the puzzle. It should be used in conjunction with other assessments and information to develop a comprehensive training program.
- It’s a replacement for traditional assessments: The FMS is not a replacement for traditional orthopedic or musculoskeletal assessments. It’s a complementary tool that can provide valuable information about movement patterns.
Understanding these misconceptions is crucial for using the FMS effectively and avoiding misinterpretations.
The Future of Functional Movement Screening
The field of functional movement screening is constantly evolving. Researchers are continuing to investigate the validity and reliability of the FMS, as well as its effectiveness in predicting and preventing injuries. There is also growing interest in using technology, such as motion capture and wearable sensors, to enhance the accuracy and efficiency of movement assessments.
As our understanding of movement patterns and their relationship to injury risk continues to grow, the FMS is likely to become an even more valuable tool for practitioners in the fields of sports medicine, rehabilitation, and fitness.
The FMS is a dynamic tool. Ongoing research helps refine the screening process and improve its ability to predict and prevent injuries effectively. Staying up-to-date with the latest findings is crucial for practitioners.
