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Functional exercise, prehabilitation, and corrective exercises are growing exponentially and being addressed in everything from Runner’s World, Holistic Health, athletic strength and conditioning programs, and more.
The industry has recognised change is needed in the way we train and address injuries. Injury statistics for new runners are staggering. In 2010, Runner’s World survey results showed 60% of runners reported chronic problems.This trend is also apparent in other sports, in weekend sports enthusiast, and in everyday life as people become increasingly more sedentary.
According to Gray Cook and the Functional Movement Screen (FMS) system.Without an effective unbiased screen, this is like shooting in the dark and hoping to hit the target. Even worse, performing unnecessary corrective exercises can negatively alter movement patterns that don’t need to be changed. If it’s not broke, don’t fix it!
What Is a Screen?
A screen is a test which assesses movement patterns, mobility, and stability. Think of movement patterns as your coordination, whether everything is firing in the correct order, mobility as your range of motion, and stability as your ability to balance or steady yourself. An effective screen will have scoring criteria based on scientific research, such as the Functional Movement Screen.
Corrective strategies must be based on a screen with specific standards. If there is no definitive, measurable test, we cannot ensure the reliability of results to most effectively help clients and ourselves.
Below is a training structure built using both the FMS and National Academy of Sports Medicine Optimal Performance Training (NASM OPT) models.3 This comprehensive program approach allows linear progression through an appropriate corrective and training sequence. The program starts with the fundamental movement requirements and steadily progresses to more advanced training methods.
Corrective Pattern Sequence
1.Mobility – reestablishing functional range of motion using: static, dynamic, active isolated, and proprioceptive neuromuscular facilitation stretching; self-myofascial release – foam roller, lacrosse ball, Theracane, etc.; and range of motion movements
2.Static Stability – using the joint/muscle/movement pattern that stresses the area needing correction by moving other joints and requiring it to remain static
3.Dynamic Stability – moving the joint/muscle/movement patterns through a range of motion requiring dynamic motor control
4.Full Re-patterning of Movement –moving correctly through a full range of motion
5.Strength –loading the movement pattern and developing force output gains
6.Power – applying maximum force quickly
7.Performance –sport/activity-specific training
Good luck, and see you in the next topic about HOW EFFECTIVE CAN SELF-SCREENING BE?
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