Benefits of Whole Body Vibration (WBV)

GForce WBVWhether you are an avid runner, soccer mom or weekend warrior – everyone is trying their best in today’s fast pace world to maintain optimal health and fitness through breakthrough technology and exercises. Current fads include dry needling, cupping, tabata/HITT workouts and most recently Whole Body Vibration therapy (WBV). Now WBV isn’t exactly new, but is resurfacing as an effective treatment to increase bone density and maintain/restore muscle strength. Vibration therapy has been used for thousands of years and was first well acknowledged in 2002 when NASA implemented vibration therapy to fight muscle atrophy (wasting) and bone density loss with their astronauts on space missions. Recent research has found that WBV is beneficial for seasoned athletes, pulmonary patients (COPD), neurologic diagnosis (CP and Parkinson’s disease), as well as the aging patient.

Treatments usually consist of the patient holding a static position(s) for 3-10 minutes. The main principle behind WBV is that a patient is exposed to 3D vibrations while standing/lying on the vibrating platform. The rapid vibrations force muscles to contract to maintain your position which ultimately provides a form of exercise. The vibrations stimulate muscle spindles and alpha motor neurons causing relaxation/contraction of muscles to enhance neuromuscular learning. Weight bearing along with vibratory perturbations will help to stimulate bone growth to avoid or reduce the effects of osteoporosis and loss of bone density in community dwelling adults. Significant improvements in gait speed and balance were also noted due to WBV mimicking natural perturbations during ambulation.

Benefits of WBV:

  • Increased bone density
  • Increased muscle and tendon strength
  • Improved muscle performance (power and coordination)
  • Increased flexibility
  • Improved circulation
  • Increased body awareness
  • Improve walking/functional balance
  • Pain reduction
  • Decreased inflammation
  • Decreased spasticity
  • Improved lymphatic drainage

Contraindications:

  • Acute injuries
  • Unhealed/recent fractures
  • Recent arthroplasty (joint replacement)
  • Cancer
  • Kidney/Gall stones
  • Pregnant women

WBV is a newly accepted form of treatment, and research has proven that WBV can be beneficial to a variety of diagnoses and populations. If you are interested in learning more about WBV or starting a WBV therapy program, ask your trusted Synergy physical therapist or check out the ‘Synergy Recovery Room’ for more details and other therapy options.

Kayla Roof, SPT

Student Physical Therapist

Synergy Manual Physical Therapy – South Office

 

 

 

 

 

 

Leg Compression for Athletes Recovery

Athletes who undergo rigorous training often cause damage to their muscles and joints in which impacts further training and success. This damage can cause exercise-induced inflammation, repetitive stress and trauma to the muscles. Symptoms include soreness, swelling, and tenderness, in part secondary to local increased lactic acid resulting in decreased range of motion. Therefore, quick recovery is crucial for athletes to regain and strive for optimal performance in their sport. For athletes striving for optimal recovery and performance, mechanical compression has gained popularity, initially in the 2010 Olympics. Several research papers have shown usage of intermittent pneumatic compression may benefit recovery in athletes.

Physiology and Mechanism of Action synergy-3

Post exercise, the venous return is significantly reduced thus allowing for the build up of carbon dioxide, lactic acid and metabolic waste. The goal of compression is to massage and squeeze your muscles intermittently for a period of time. Research has shown this can decrease swelling and pain, enhance lymphatic return, and increase blood flow. This restore strength and endurance 10 times faster compared to rest alone. Compression is used to help flush out the lactic acid that can of build up after intense training. The use of intermittent pneumatic compression can help promote healing of the tissues by reabsorption of interstitial tissue and reducing metabolic waste. Proper recovery following exercise is important to repair the transitory and long- term impairments created by the stress of training and competition. Following rehydration, correcting the metabolic disturbances and restoring glycogen stores are paramount for recovery of exhaustive exercise. Theoretically, pneumatic compression can reduce the space available for swelling, hemorrhage and hematoma formation as well as providing mechanical support.

Usage

There are three primary treatment options available using compression. A typical treatment lasts no longer than 15-20 minutes.

  1. Pre-workout to benefit in warm up and promote blood flow
  2. Post-workout used to speed up muscle recovery, decrease muscle fatigue and stiffness
  3. Post rehab or injury to reduce edema and stiffness

Using this technique can speed recovery and relieve muscle soreness in a shorter period of time. Although research is limited in this field, the preliminary studies indicate this technique may help improve athlete’s ability to restore strength and endurance faster than rest. If you are interested in using lower extremity pneumatic compression pre or post-race, check out our newly opened Synergy Recovery Room. final-logo500pxYou may also visit our Recovery Room website by clicking on the logo to see other benefits of compression therapy and other services we offer to help take your training to the next level!

 

-Stephanie Kurica, SPT

Student Physical Therapist

Synergy Manual Physical Therapy – South

 

The Ergonomics of RELAXATION

Most people think about ergonomics when they’re at a computer in an office. But what about during other activities that are more for relaxation—like gaming, watching a movie or just checking Facebook on your phone? Ergonomics applies to all the things we use our body for during the day—not just when you’re in the office at a desk. Here are some tips for activities that most of us do at some point during the day.

Checking your Phone

You may have heard the term “tech neck” or “text neck.” Well, it’s for real folks. Don’t bend your head over to view your phone or tablet. Instead move the device up into the viewing range OF YOUR EYES. That may mean propping a pillow under your elbows in order to maintain the viewing height for prolonged periods while in a seated position. Or just raising your hand to the level of your face in order to view the screen. And remember, your eyeballs can move! So, you can look down at your phone just by MOVING YOUR EYES and NOT your head.

Think about it this way: See the graphic below? Dr. Ken Hansraj did some pretty cool research to find out exactly how much pressure there is on the human neck when you bend your head forward to look at your phone. Even just a slight forward movement of the neck to view your phone can exponentially increase the amount of pressure on your spine, discs and muscles. At just 30 degrees of forward neck flexion, you get 40lbs of pressure…that’s equivalent to a 5 gallon jug of water! Check out the infographic from DegreeSearch.org to get an idea of just how much pressure you are putting on your neck.

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text neck copy


Via: DegreeSearch.org <http://degreesearch.org>

Watching TV

If your favorite chair is not ergonomically positioned in front of your TV, you are most likely craning your neck in order to view the show. Maintaining your neck in a rotated position for prolonged periods can cause joint dysfunction and muscle tension and/or imbalance which can lead to neck pain, headaches and even jaw pain. So, when you sit down tonight to watch your favorite flick, think about moving your furniture around to accommodate better viewing angles.

Gaming

Think about the posture of gaming exactly like you would if you were in the office. You must have the control/joystick/keyboard at the right height for your arms. You must have the TV/monitor at the right height for your eyes. And finally you must support your spine in an upright posture.

CRW_1831Kelly BW

copyright 2009 CPTC

Reading a Book

Whether it’s a real book with paper pages or a digital book on your tablet, don’t bend your head down to view the pages (remember the graphic above!). Raise the pages up to your eyes. That may mean propping a pillow under your elbows in order to maintain the viewing height for prolonged periods while in a seated position. If you are lying down or reclining, perhaps bend your knees and support them with a pillow, then prop the book on another pillow on top of your knees.

Internet Surfing

If you spend more than about 15-30 minutes checking email, checking Facebook or hunting for that perfect pair of shoes, you need to arrange for proper ergonomics. If you’re using a tablet or phone, it may be as easy as using pillow to prop the device as described in the “Reading a Book” section above. But if you’re using laptop, you should really consider a docking station at a table or desk so that your neck and arms are at the proper level. Check out the Workrite Ergonomics website for details on proper ergonomics. Don’t slouch, get off the couch! You know who you are if this pic looks familiar!

6 ways to combat text neck.

Longus coli strengthening:

 

Noodle thoracic spine laying:

CRW_1659Jill BW

copyright 2009 CPTC

 

Pec doorway stretch:

Pec stretch door

copyright 2009 CPTC

 

Supine stability ball:

CRW_1715Ryan BW

copyright 2009 CPTC

 

Theraband Lat pull-downs:

 

Standing theraband row:

 

Blog by:

Kelli Crosby, PT, COMT

Physical Therapist/Owner – South Location

 

Squats: The King of All Exercises

The squat is one of the most popular exercises performed in gyms around the world. Squatting provides core, hip and leg strength along with endurance and injury prevention benefits. It also provides the health benefits of raising metabolic rate and helping to maintain a healthy body weight. Correct form is key when performing squats, whether you are using a weighted barbell or simply using your own body weight for resistance. The lack of proper form while squatting can lead to all sorts of injuries from herniated discs to torn ligaments.

Let’s break down the form needed to execute a safe and effective squat. To start feet should be just wider than shoulder width apart with the toes slightly angled outward. During the repetition the knees should not cave inward and should stay over the feet with the knees never shifting forward past the toes. The back should remain flat throughout the duration of the repetition. To help to ensure this, pull the shoulders back and keep your chest up. If your back begins to round forward while squatting, that is an indicator that you are either using too much weight or need to adjust how low you are squatting and not sink as low. It is also important to maintain a slow and controlled speed throughout the repetition. It is important to make sure to keep your weight on your heels, and not shifting your weight forward over your toes as this adds extra stress to your knees and can result in injury. If you are new to squats it is wise to practice them using just your body weight. And if you are worried about falling, use a sink or counter to hang on to with your hands and have a chair close behind you to catch you.

You can also check out the advice and tips we found on this YouTube video:

Squats are very functional exercises and are used in our daily routines. Whether or not you notice it, we all squat every day. We squat when we stand up out of bed and get up from chairs and couches. Not to mention that we squat when performing activities such as picking up and moving furniture. Along with strengthening muscles, weight bearing exercises like squats also strengthen tendons, ligaments, and bones. Weight bearing exercises also help to prevent osteoporosis.

In addition, squats burn a high number of calories because of the sheer number of muscles that are engaged during the exercise. The benefit of this is an increase in lean muscle mass, which helps to raise your body’s natural daily metabolic rate. This, combined with proper diet, can help to maintain a healthy weight.

As you can see, when the right form, weight and safety procedures are used while squatting, the health benefits from this exercise greatly outnumber the risks that are associated with squats.

 

Peter Hammersmark

Physical Therapist Technician

North Office

 

Exercise for mental health

Mental Health ConceptWe’ve all heard time and time again what the benefits of exercising are: Lower body weight, decreased blood pressure and cholesterol, decreased risk for heart disease and diabetes, improved energy levels, etc etc etc. But did you also know that it helps to improve brain function and decreases your risk for mental health diseases later in life?

According to the World Health Organization (WHO) 15% of the population, or greater than 700 million people, should expect to be diagnosed with a mental health condition after they reach the age of 60. And, a mental health issue later in life can also negatively affect your outcomes from other physical conditions or diseases you may be suffering from. You do not want to forget to take your medications, miss your doctor appointments, or be unable to exercise due to a mental illness. So the time to start improving your physical and mental health is now.

So what type of exercise is good for mental health?

When choosing to exercise for mental health, the studies are still up in the air regarding implementing mentally challenging games to prevent mental illness such as Lumosity. In a recent article posted on the BBC News website, they found little evidence to support the theory that mentally challenging activities such as reading or solving puzzles will help prevent or delay mental diseases. However, this study did show that even a brisk walk a few times a week could help. So along with helping your overall health, exercising has also been proven to help delay or reduce the likelihood of developing mental illnesses later in life. Our advice would be to go with what has been shown to help (exercising) and then add the mental challenging games as a supplement. But we would also suggest speaking with a healthcare professional, which includes your physical therapist, to get an exercise program tailored specifically to you. While a fast walk a few times a week may benefit one person, it may not be challenging enough for the next person to provide the maximal benefit.

What are other ways to help reduce your risk of mental health diseases?

Vital senior couple in the gymAlong with exercising there are other risk factors that have shown to contribute to developing mental health diseases later in life. In a recent study published in Science Daily found that alongside exercising, the following factors also helped to reduce the chance of developing dementia, one of the most common mental illnesses in the elderly, by 60%:

  1. Cessation of smoking
  2. Keep a low body weight
  3. Consuming a healthy diet
  4. A low alcohol Intake

This study was performed over the course of 35 years using 2,235 men. The number one thing this study found to be the strongest mitigating factor… Exercise! So time to pay attention to what has been proven to work and take a walk, find yourself a personal trainer, or participate in a sport. But as always, we recommend that you see your physician or physical therapist first about participating in a new exercise regimen or sport. Call us today for an evaluation and start to decrease your chances of mental illnesses today!

Michael Phillip, PT

Physical Therapist – South Office

Back Pain Prevention

Chronic low back painIf you suffer from lower back pain you are not alone. As someone who has suffered three episodes of intense LBP within the past ten years, I am among the millions of people who suffer from this condition. It is the number one reason to visit your doctor or miss work, and if you have never experienced LBP you are a in a significant minority. Back pain can range from a dull, constant ache to a sudden, sharp pain that makes it difficult to move. It can start quickly if you fall or lift something too heavy, or it can get worse slowly. Discs that sit between the vertebrae of the spine can rupture or break down. Muscles can strain or tear.

We use our back all day, throughout the day, and it can suffer extraordinary forces through our frequent bad habits while lifting, carrying heavy things, or even during sitting. Even if we think we are using the best posture and mechanics, we still can be setting ourselves up literally for a rude awakening.

So here are the best 8 ways to prevent LBP:

  1. Always warm up before exercise or other strenuous physical activity, including work activities that involve lifting or bending.
  2. Don’t slouch or lean forward when standing or sitting. Your back supports your weight the best when it is in its natural alignment.
  3. At home or work, sit in a chair with good lumbar support and proper position and height for the task.
  4. A pillow or rolled-up towel placed behind the small of your back can provide some lumbar support while sitting at your desk or even for long commutes. (Tip: Roll up a medium sized towel and wrap plastic wrap around it several times to hold it together. It will last longer and can work just as good as a $50 lumbar roll! I have one in my car!)
  5. Wear comfortable, low-heeled shoes if you need to be on your feet for extended periods.
  6. Don’t try to lift objects too heavy for you. Lift with your knees, pull in your stomach strain2a-BBmuscles, and keep your head down and in line with your straight back. Keep the object close to your body. Do not twist when lifting. And ask for help when transferring heavy or odd shaped items.
  7. Limit excessive body weight around the abdomen. Maintain a diet with sufficient daily intake of calcium, phosphorus, and vitamin D, which will help to promote new bone growth.
  8. And last but definitely not least, if you smoke, quit. Smoking reduces blood flow to the lower spine and causes the spinal discs to degenerate at a faster rate.

Recurring back pain is often preventable and can often times become worse if we do not take care of our backs once an initial injury has occurred. If you have suffered a lower back injury, you need to take immediate actions to correct the reason you developed LBP in the first place and take proactive measures to eliminate these factors from occurring in the future.

Your best bet of preventing LBP from becoming chronic or recurring is to visit a physical therapist. Physical therapists are highly trained professionals who are experts in the musculoskeletal system. They can show you things such as weakness in your core muscles you didn’t think you had, faults in your lifting mechanics or posture, and even how the way you run or exercise can cause trips to the ER and years of pain.

Even if you do not have current LBP, I think you would agree that taking the time out of your day now is better than experiencing the symptoms in the future.

Remember:

“An ounce of prevention is worth a pound of cure.”  – Benjamin Franklin

Michael Phillip, PT

Physical Therapists – South Office

 

Specialization in Youth Sports: A Dangerous Game.

As an Athletic Trainer that has spent the better part of his career in the professional sports arena I am often times asked by well meaning parents what they can do to help their kid prevent injuries and get better at their chosen sport. They often times are taken by surprise when my answer is to give them the necessary rest and recovery period their bodies need to heal and develop their general athleticism by having them compete in sports or activities that are unrelated to their primary sport.  I am going to speak more directly about baseball because that is where most of my experience has been, but the principles can be applied to any sport you like such as swimming, soccer, volleyball, etc.

Due to many factors, just one of which is the continuing increase in the cost of higher education (I read once that college tuition costs are increasing at about 7% per year), many parents feel that to give their child a shot at a higher education they have to make sure that heir kid gets a full ride athletic scholarship. This leads them feel that they need to specialize and professionalize the child into a single sport at a very early age and focus all of their attention, year round, on that one sport. This has lead to a large increase in the occurrence of overuse and adult type injuries that require surgical intervention to repair, which the young athlete may never recover from. Dr. James Andrews, one of the premier orthopedic surgeons in professional sports and in particular Major League Baseball, stated in an article that half of injuries in youth sports stem from overuse and 30-40% of the Ulnar Collateral ligament reconstruction procedures ( the famous Tommy John procedure) he performs are on high school age kids even down to age 12.  Dr. Andrews recommends that kids take at least 2 months (3-4 months is preferable for overhead sport athletes) away from their primary sport to avoid these types of overuse injuries.

Another pressure that parents unfortunately run into is from the money vultures that have seen this trend of parents willing to do anything to make sure their kid succeeds, and they are more than willing to capitalize on this at the expense of both the well meaning parents and the kids. They get them with the promise of professional type instruction and maybe contacts to get them in front of college coaches and professional scouts. But they demand big dollars and full year round dedication to their program and their pocketbooks. Because of programs like this I often see kids who are competing on multiple teams during the same season.  The problem with this is that all of these teams are training like they are the only team the kid is participating in. A kid might pitch 6 innings for his high school team on Friday and 3 innings for his club team on Saturday then have to pitch at a college showcase on Sunday. Not even fully mature professional pitchers can maintain activity levels like that for very long without breaking down.

The long and short of it is that to avoid injury and give your kid a legitimate chance at achieving their full potential , their training regimen must  incorporate the necessary amount of rest and recovery. For throwers specifically, that means taking the ball away from them for a time. You don’t have to not do anything, but mix it up. Play basketball or soccer, or something. If your child develops as a more rounded athlete, they will make themselves better at their primary sport and probably remain a lot healthier too.

Jeremy Moeller, ATC

Athletic Trainer

Synergy Manual Physical Therapy

North Office (map)
4105 Briargate Parkway
Suite 255
Colorado Springs, CO 80920
phone 719.282.2320
fax 719.282.2330

South Office (map)
600 South 21st Street
Suite 130
Colorado Springs, CO 80904
phone 719.634.1110
fax 719.634.1112

Practical Strength Training and Stretching Tips to Help You Prevent Pain and Injury on the Slopes: Part 2

skiing bannerNow that ski season is nearly over, you may be wondering why we’re posting the second part of this blog.  Well, as PTs we figure it’s never too late to teach folks how to avoid pain and injury—and by now you may have discovered that a full day of skiing or boarding is leaving you with some aches and pains as you start your Monday morning.  So, that makes you a particularly captive audience!  Training (before you ski/board) and Recovery (during the day and before you get in your car to drive home from the mountain) are both important when you’re hitting the slopes.  Here are some tips:

Training

Before and During Ski Season:

Everyone knows that squats and lunges are the key to enduring a full day on the slopes.  But did you know that your quads and gluts aren’t the only muscles that are important to keep strong to ensure an epic day?

  1. Hamstring to Quad ratio:  Don’t neglect your hammies.  Research suggests that the hamstrings should be at least 50-80% as strong as the quads.  Skiing and boarding will naturally work your quads, so during ski season it’s important to continue to strengthen your hamstrings.
    1. Hamstring Curls on a Swiss Ball (see YouTube video)
    2. Hamstring Curls with a cable or theraband  (see YouTube video)
    3. Straight Leg Dead Lifts  (see YouTube video)
  2. Spine and Pelvis Stability:  Abdominals support spine and pelvis.  Latissimus Dorsi support spine and shoulders.  Skiing and boarding will naturally work your gluts, so during ski season it’s important to continue to strengthen your abs and lats.
    1. Swiss Ball Crunch (see YouTube video)
    2. Lat Pull Downs

Grasp tubing with arms wider than shoulder width.  Lean back slightly.  Depress shoulder blades.  Then pull elbows toward waist.

Recovery

During and Après Ski

If you can squeeze a few moments of stretching into your day (while in a lift line or when you’re taking a hot cocoa break) your body will feel much better by the time you get to the last chair.  And since most of us drive (at least a few miles) to get to the slopes, it’s also important to loosen up before you get in the car to drive home.

Kelli Crosby, PT, COMPT

Owner

Synergy Manual Physical Therapy – South Office

North Office (map)
4105 Briargate Parkway
Suite 255
Colorado Springs, CO 80920
phone 719.282.2320
fax 719.282.2330

South Office (map)
600 South 21st Street
Suite 130
Colorado Springs, CO 80904
phone 719.634.1110
fax 719.634.1112

Practical Self-Care Tips to Help You Prevent Pain and Injury on the Slopes: Part 1

Everyone knows that squats and lunges are great exercises to help you handle the steep and deep.  But did you know that preventing injury on the slopes starts in your bedroom?  Keep reading to find out the three things I teach my patients to prevent pain on the slopes—or even while doing yard work—these tips will help you prevent pain before it begins.

1. Preventing pain on the slopes starts…in the bedroom

The things you do to your body while you sleep at night, determine how your body performs the next day.  If you sleep in a twisted position all night long, it’s not hard to imagine why your back fails you during your 4th run on a powder day.  Sleep position is a common topic at our clinic because it can impact everything from neck pain and headaches to low back and buttock pain.  Here are some things to consider when you hit the sack:

If you are a stomach sleeper:

In order to breathe you must twist your neck to one side.  This is not an ideal position for your neck for a prolonged period (imagine sitting at a desk all day in that position—definitely a violation of ergonomic principles).  So, my usual tip to patients is to try to sleep on your sides or back, if at all possible.

If you are a back sleeper:

Make sure your neck is supported with a pillow that is not too thick or too thin, in order to maintain neutral alignment of the spine.  Try putting a pillow under your knees if your back bothers you in this position.

If you are a side sleeper:

Don’t sleep in a twisted position like the photo on the left below.  Also, the pillow choice advice above applies here too.

2. Preventing pain on the slopes starts…in your chair

We treat so many desk jockeys at our clinic it’s no wonder that when the weekend includes 6-8 hours of skiing (and sometimes falling), Monday arrives with pain.  Even if you don’t sit at a desk for a living, you most likely sit for prolonged periods using a handheld device—gaming, facebook, checking email, etc.  It is absolutely necessary to undo what you’ve done all week, such as prolonged sitting or slouching (ahem), if you want to reduce pain on the weekend and be ready for a powder day.

Posture 101:

Roll your hips forward to reduce pressure on your buttocks and restore the natural lordosis of the lumbar spine.  Don’t stick your chinforward or let your upper back and shoulders roll forward.  Instead pretend the hair on the crown of your head is being pulled upward toward the ceiling

Ergonomics 101:

For Pete’s sake don’t sit on the couch like this!  A laptop should only be on your lap if you are using it for less than 30 minutes; otherwise you need to create a docking station at a desk or table.  In general: sit up straight, support your low back, get the monitor at eye level, and make sure you are typing with your elbows at a greater than 90° angle.

 

3. Preventing pain on the slopes starts…in the home

Whether you realize it or not you are doing things every single day that make your back a target for injury.  Every time you bend improperly to unload the dishwasher or pick up your socks off the floor you are setting yourself up for pain on the slopes.  Don’t curve your back when you bend forward, instead bend your knees and hips and keep your back straight.

There you have it. Now you know simple things that you can change in your daily routine to keep you from setting youself up for a rough day on the slopes. The best way to keep injury and painfree on the slopes is to make sure that your postures and body mechanics off the slopes are not putting your musculo-skeletal system at risk.  This post is a part 1 in a series of 2 blogs that will help you prevent pain and injuries during your winter weekends on the mountains. Stay tuned to our blog or Facebook page to see the second part of this series on injury prevention. In the meantime, stay safe out there and stop in or call us if you have any questions on prevention or a current injury!

Kelli Crosby, PT, COMPT

Owner

Synergy Manual Physical Therapy – South Office

North Office (map)
4105 Briargate Parkway
Suite 255
Colorado Springs, CO 80920
phone 719.282.2320
fax 719.282.2330

South Office (map)
600 South 21st Street
Suite 130
Colorado Springs, CO 80904
phone 719.634.1110
fax 719.634.1112

Functional Movement Screen: Assessing your injury risk before it happens

You are in great shape. You train hard. And you feel invincible! But even the top elite athletes get injured. Why is this? As most people train or workout we do the exercises or activities that we feel will benefit us the most given our sport or goal that we are trying to achieve. If you are a running you are likely working your legs the most, getting those quads strong, hamstrings loose, and glutes powerful. But we often get tunnel vision when it comes to our training regimes and do not look at our bodies as a whole functional unit. This is when injuries can occur and where a complete functional movement screen (FMS) can help to identify those areas your body is weak or restricted, putting you at risk for an injury down the road.  If you are able to identify and address these limitations early on, it can lead to improved performance and decrease your chances of an injury substantially.

What is a Functional Movement Screen?

A Functional Movement Screen is a patented assessment system that has been used by trainers, coaches, and physical therapists for years to evaluate the injury risk in elite and collegiate athletes. It is a tool and assessment that focuses on key functional movements that will address issues in mobility, stability, and combined movements to give us a look at how your body functions as a whole. On the FMS website they describe their system as:

“FMS is the screening tool used to identify limitations or asymmetries in seven fundamental movement patterns that are key to functional movement quality in individuals with no current pain complaint or known musculoskeletal injury.

These movement patterns are designed to provide observable performance of basic loco motor, manipulative and stabilizing movements by placing an individual in extreme positions where weaknesses and imbalances become noticeable if appropriate mobility and motor control is not utilized.”

What movements does the FMS look at?

The assessment looks at 7 key movements that look at both mobility and stability of the body in a functional way that directly corresponds to everyday and athletic movement patterns. See the picture below for the 7 tests.

For a more in-depth look at the test and movements performed during an FMS test you can click on this link or copy and paste it into your browser: http://www.advanced-fitness-concepts.com/fms.pdf

How do I get assessed using the FMS?

This is typically a screening tool that until now only select trainers and therapists are have been using, and has not been widely used to assess the public. But at Synergy Manual Physical Therapy we have recently brought in and trained our therapists to be able to perform and properly assess individuals using the FMS system at our North office. So to kick off this new service that we will be providing to the Colorado Springs community we will be offering the assessment for FREE at our North office (see below for details). This is a one-time offer that is open to everyone in the community and is beneficial for all age groups and activity levels.