What is a Functional Movement Screen (And Why Should You Get One?)

Whether you’re new to running or a veteran marathon-runner, anyone can benefit from better understand the way their body moves. When you learn your strengths and weaknesses, you can build strategic goals for improving, and learn how to re-train your body and remain injury-free.

One of the best ways to begin this education is with a Functional Movement Screen (FMS). The FMS is a screening tool that was developed to help identify people that might be at risk of injury or have weaknesses that may impact performance. The screening is for those not currently experiencing pain, and evaluates seven fundamental movement patterns. After observing each movement, the FMS provider provides a rating of 0-3, defining how well the patient was able to complete the movement, including the symmetry, mobility, and stability the person demonstrates.

These seven movements are used specifically because they place an individual in extreme positions where movement deficits become noticeable if appropriate stability and mobility are not used. These extreme positions reveal the body’s inability to remain adaptable and durable against the risk of injury.

What are the 7 FMS Movements?

The FMS consists of seven movement patterns which require mobility and stability.

  1. Deep Squat: The Deep Squat pattern challenges total body mechanics and neuromuscular control. In this movement, participants hold a dowel straight overhead, then squat to the floor. It is used to test bilateral, symmetrical, functional mobility and stability of the hips, knees and ankles.

  2. Hurdle Step: The Hurdle Step pattern requires particants to hold a dowel over the back of their shoulders, then step over a hurdle. This is an integral part of locomotion and acceleration. This movement challenges the body’s step and stride mechanics, while testing stability and control in a single-leg stance. The hurdle step requires bilateral mobility and stability of the hips, knees and ankles.

  3. In-line Lunge: The Inline Lunge pattern places the body in a position to simulate stresses during rotation, deceleration and lateral movements. The inline lunge places the lower extremities in a split-stance while the upper extremities are in an opposite or reciprocal pattern, holding a dowel vertically down the back. This test also challenges hip, knee, ankle and foot mobility and stability

  4. Active Straight-leg Raise: The Active Straight-Leg Raise pattern not only identifies the active mobility of the flexed hip, but looks at the core stability within the pattern, as well as the available hip extension of the alternate hip. This movement requires the participant to lie on the ground with legs straight out, then lift one leg up to a 90-degree position. This is not so much a test of hip flexion on one side, as it is an appraisal of the ability to separate the lower extremities in an unloaded position.

  5. Trunk Stability Push-up: The Trunk Stability Push-Up pattern is used as a basic observation of reflex core stabilization, and is not a test or measure of upper body strength. The participant lies face down in push up positio, then must push up to hands and toes. The goal is to initiate movement with the upper extremities in a push up pattern without allowing movement in the spine or hips.

  6. Rotary Stability :The Rotary Stability pattern is complex, requiring proper neuromuscular coordination and energy transfer through the torso. This movement involves the participant on hands and knees, raising the same-side leg and arm, then meeting elbow to knee. he movement demonstrates reflex stabilization and weight shifting in the transverse plane, and it represents the coordinated efforts of mobility and stability observed in fundamental climbing patterns.

  7. Shoulder Mobility: The Shoulder Mobility pattern demonstrates the natural complementary rhythm of the scapular-thoracic region, thoracic spine and rib cage during reciprocal upper-extremity shoulder movements. This movement involves reaching the arms behind the back (one from above and one below), and measuring the distance between the fists. This pattern also observes bilateral shoulder range of motion, combining extension, internal rotation and adduction in one extremity, and flexion, external rotation and abduction of the other.

If an individual has pain during the screen, the score is a zero, and the individual should go through a Selective Functional Movement Assessment (SFMA), which is designed to systematically find the cause of the patient’s pain, not just the source.

Who Should Get A Functional Movement Screen (FMS)?

A Functional Movement Screen is an extremely useful tool for athletes and runners of all levels. Understanding your body’s weaknesses and working to correct them is the best thing you can do to reduce risk of injury. You can continue training for miles and distance, but if your form and stability are incorrect, you could be causing unnecessary strain to your body.

Schedule an FMS from Oregon Running Clinic today for yourself or a runner in your life.

Jen Davis