What is the Functional Movement Screen?
CFSB offers a Functional Movement Screen (FMS) which was developed by Gray Cook and Lee Burton to screen athletes for mobility, motor control and/or stability issues. The following organizations are currently using the screen to help assess professional athletes’ risk for injury: NFL, PGA, NBA, NCAA, & MLB.
The goal of the screen is to reduce compensation and decrease injury risk, by targeting an athlete’s faulty movement patterns and reducing compensations that have been created through dysfunctional training. The screen is made up of 10 tests, looking at how your body moves as a whole. The results of the test will then help develop an individualized program for you to help you work on any weaknesses or imbalances. If you continue to train with dysfunctional movement (i.e. weakness, imbalances, mobility issues, etc.), you will be training in a dysfunctional manner, which will put you at risk for injury and decrease your ability to workout to you highest potential.
You may be thinking that you don’t need to be screened because you don’t have any injuries, but it’s meant to reduce your risk for injury, not help treat them after they occur. This allows you to focus your energy and time on improving as an athlete, rather than focus on nursing an injury for weeks/months. The FMS was created to help athletes of all levels improve. Even the elite! The screen also helps to make sure that you are efficient with your workouts. For example, if you squat with poor form because of tight hips, you will be limiting the amount of weight you can lift or how fast you can do air squats, on top of putting your back, knees and ankles at risk for injury.
Why should you, as a CrossFit athlete, get screened?
The best time to get screened is during On-ramp or Elements in order to fix the dysfunctional movement pattern early! As you begin CrossFit, whether you are a novice athlete, elite, or somewhere in between it’s important to start off fresh and learn about how your body moves. Especially when starting a sport like CrossFit, which tests your body to the extremes of flexibility and strength. The FMS will help you learn about your body and organize what you need to do to make sure that your transition into CrossFit is smoother.
It’s just as important for long-time CrossFitters to get screened. You may have been training with dysfunction due to previous injuries or imbalances. Continuing to train this way will only reinforce the dysfunction and create problems for you later. So you can squat 345lbs….but are you doing it in the most efficient way? Are you stressing your knees/back because you have poor form? Can you maybe lift MORE weight if you correct your dysfunctions? Or get better times?? I think so.
The FMS can help kids as well! There are a lot of changes happening as a child grows, especially with strength and flexibility. When a child starts an exercise program such as CrossFit, or starts participating in competitive sports, it’s important to make sure that they practice good skills while they are still developing. Bad habits that start as a child will continue into adulthood and only put your child at risk for more injury.
How does it work?
The cost is $35/screen for CFSB members and $45/screen for non-members. If this is your first time being screened you get a free follow-up screen! The follow-up screen expires 2 months after your initial screen. The screen takes 30 minutes, including the testing and exercise recommendations. It’s preferred that you do not workout before your screen so that the test results reflect your true functional abilities. I will then e-mail you your recommendations, along with instructional videos. After you have spent some time working on your recommendations you can sign-up for your follow-up screen so that I can re-test you and progress your exercise recommendations as needed. The follow-up times can range from 1 month- 2 months depending on how diligent you are and how much work you needed.
How do you sign-up?
To get started, just e-mail me at Missy@crossfitsouthbay.com and we can find a day/time for you to come into the gym and get screened. I am an FMS certified exercise professional and have already had some great success stories with the athletes at CFSB. I also want to extend the invitation to other CrossFit gyms, as well as non-CrossFitters. The FMS is not specific to one sport/exercise program, and can help people of all ages and fitness levels. So sign-up and find out how you can improve as an athlete & reduce your risk of injury!
Missy Albrecht DPT, CSCS, FMS