Move Well, Move Often; The Importance of Movement Screening.

The ability to perform competent movement patterns may be a critical component in the promotion of physical activity and health across an individuals’ lifespan. For example, there is much research observing the strong association between foundational movement competence and levels of physical activity (Lubens, et al. 2010), health related fitness (Cattuzza, et al. 2016) and weight status (Lubens, et al. 2010); indicating the numerous health benefits of moving well.

It is important to acknowledge that similar movement patterns occur across a variety of sporting activities and daily living. For example, the squat movement pattern is used when jumping and landing within a number of sporting activities as well as manual handling tasks or sitting and standing within everyday life. Additionally, the lunge movement pattern can be likened to sprinting and running in sport as well as climbing stairs, walking and running in everyday life.

Movement dysfunction is often overlooked by the asymptomatic population. Individuals that are performing high level activities despite being inefficient in their fundamental movements are attempting to add fitness to dysfunction; with many people training around issues or simply not working on their weakness’ at all.

Research suggests that individuals that continue to train whilst using unsatisfactory movement patterns may be more prone to injury (Cook, et al. 2014). Therefore, basic movement patterns need to be screened in order to identify areas of movement dysfunction that could potentially lead to injury or performance barriers (Robertson, 2013).

Screening movement patterns exposes fundamental weak links within an individuals’ movement repertoire. A weak link can be described as a physical or functional limitation. In order to identify the weak link, the bodys fundamental movement patterns should be considered (Cook, et al. 2014). If a weak link is not identified then the body will use compensatory movement patterns causing inefficient movement, a decrease in performance and increased risk of injury. Therefore, screening an individuals’ fundamental movements prior to beginning a strength and conditioning or rehabilatative program is imperative. Consequently, the goal would then be to individualise each work out program based on a persons’ weak link (Cook, et al. 2014). Box 1 further highlights the several ways in which movement screening can improve the way individuals train and rehabilitate (Cook, et al. 2014).

A popular tool used amongst strength and conditioning coaches to assess fundamental movement patterns is the Functional Movement Screen (FMS). The FMS is a useful screening tool to evaluate asymmetries, dysfunction and pain within a movement pattern. It consists of seven fundamental movement patterns assessed observationally and scored using a standardised criteria. The movements are designed to place the individual into extreme positions where weakness’ and imbalances become noticeable if appropriate stability and mobility is not utilised. A score of 0-3 is obtained from the performance of the seven dynamic movements tested:

• Deep Squat

• Hurdle Step

• In-Line Lunge

• Shoulder Mobility

• Active Straight Leg Raise

• Trunk Stability Push-Up

• Rotary Stability

A score of zero is awarded if there is pain experienced at anytime during movement, a two is awarded if the movement pattern can be performed but must compensate in some way to complete the movement and a three is given if the movement can be completed correctly without any compensation.

The best score that can be achieved is twenty-one however, the screen is not about attaining the highest possible score, its focus should be on whether an individual can move above an established minimum standard. The screen is used to describe or characterise a persons’ movement competency therefore, looking at raw numbers scored for each test is not enough. Instead, attention should be directed towards asymmetries and any zero scores, with specific corrective exercises being shown to be successful in reducing asymmetries and movement dysfunction (Campa et al, 2018).

The scores of untrained, healthy, young and active individuals tend to range from 14-16 points indicating that this population is slightly above the cut off score of 14 which is thought to be indicative of compensatory movement patterns, increased risk of injury and reduced performance.

It is important to recognise that if a person does score well on the FMS they still may be at a risk of injury due to several factors including lower body landing mechanics, strength endurance or power deficits. The FMS cannotpredict injury but it can give the practitioner information on the fundamental movement competency of an individual which will provide a starting point from which an individualised exercise program can be assembled from.

So, unlock your potential, get screened and start moving better today!

References

Lubans DR, Morgan PJ, Cliff DP, Barnett LM, Okely AD. Fundamental movement skills in children and adolescents: review of associated healthbenefits. Sports Med. 2010;40(12):1019–35. https://doi.org/10.2165/11536850-000000000-00000.

Cattuzzo MT, Henrique RDS, Re ́ AHN, de Oliveira IS, Melo BM, Moura MDS, et al. Motor competence and health related physcial fitness in youth: a systematic review. J Sci Med Sport. 2016;19(2):123–9. https://doi.org/10.1016/j.jsams.2014.12.004.

Robertson MA. Testing the validity of the Halverson Development Sequence for skipping, Research quarterly for exercise and sport 2013;84(2):198-205

Cook G, Burton L, Hoogenboom BJ, Voight M. Functional movement screening: the use of fundamental movements as an assessment of function- part 1. Int J Sports Phys Ther. 2014;9(3):396-409.

Campa, F., Spiga, F., & Toselli, S. (2019). The Effect of a 20-Week Corrective Exercise Program on Functional Movement Patterns in Youth Elite Male Soccer Players. Journal of Sport Rehabilitation, 28(7), 746–751. doi: 10.1123/jsr.2018-0039