The Importance of Functional Movement Screening (FMS) in Injury Prevention

SHARC OC
Oct 24
4 min read

Functional Movement Screening (FMS) is a standardized assessment designed to evaluate fundamental movement patterns and identify imbalances, weaknesses, or mobility restrictions. Developed by Gray Cook and Dr. Lee Burton, FMS is widely used by sports performance specialists, rehabilitation experts, and healthcare providers to assess movement quality and reduce the risk of injury.

The FMS consists of seven movement tests, each scored on a scale from 0 to 3, to identify asymmetries or limitations in movement:

Deep Squat
Hurdle Step
Inline Lunge
Shoulder Mobility
Active Straight-Leg Raise
Trunk Stability Push-Up
Rotary Stability

By analyzing these movement patterns, FMS provides valuable insights into an individual's biomechanics, helping professionals design targeted corrective exercise programs. Unlike traditional strength or flexibility tests, FMS focuses on how well a person moves, making it a key tool in injury prevention and performance enhancement.

How FMS Helps Prevent Injuries

One of the primary benefits of Functional Movement Screening (FMS) is its ability to identify movement dysfunctions before they lead to injuries. Many injuries—especially in athletes and active individuals—stem from poor movement mechanics, muscular imbalances, and compensatory patterns. By addressing these issues early, FMS helps reduce injury risk and improve overall movement efficiency.

Key Ways FMS Contributes to Injury Prevention:

Detects Weaknesses and Imbalances: FMS highlights asymmetries between the left and right sides of the body, which can increase the likelihood of strains and overuse injuries.
Improves Stability and Mobility: The screening process identifies joint restrictions and core stability deficits, helping to create targeted corrective exercise programs.
Enhances Movement Patterns: Poor movement mechanics can lead to repetitive stress injuries. FMS helps refine movement quality, reducing excess strain on joints and muscles.
Guides Individualized Training Programs: By using FMS scores, practitioners can design personalized workouts that correct dysfunctions and optimize performance.

Since FMS focuses on quality over quantity, it ensures that athletes and fitness enthusiasts build strength and endurance on a solid foundation of proper movement.

Who Can Benefit from FMS?

Functional Movement Screening (FMS) isn’t just for elite athletes—it’s a valuable tool for anyone looking to move better, prevent injuries, and improve overall physical function. Whether you're an athlete, an active individual, or someone recovering from past injuries, FMS can help identify and address movement limitations.

Athletes Looking to Optimize Performance

FMS helps athletes fine-tune their movement patterns, reducing the risk of overuse injuries.
By identifying weak links, FMS ensures that training programs are built on a foundation of stability and mobility.
Many professional sports teams use FMS to assess player readiness and prevent injuries during training and competition.

Active Individuals Recovering from Past Injuries

Old injuries can lead to compensatory movement patterns that increase strain on joints and muscles.
FMS identifies these imbalances and helps create targeted corrective exercise plans to restore optimal function.
Whether you’re returning to sports, fitness activities, or daily movement, FMS helps reduce re-injury risk.

Anyone Experiencing Movement Limitations or Chronic Pain

If you struggle with mobility restrictions, joint pain, or muscular imbalances, FMS can help uncover the root cause.
It’s an excellent tool for individuals looking to maintain an active lifestyle without pain or movement restrictions.

Since FMS is non-invasive and adaptable to different fitness levels, it provides a proactive approach to injury prevention and movement efficiency.

FMS in Sports Performance & Functional Rehabilitation

Functional Movement Screening (FMS) plays a crucial role in both enhancing sports performance and guiding injury rehabilitation. By identifying movement limitations, FMS helps athletes, fitness enthusiasts, and rehab patients develop a foundation of stability, mobility, and strength.

How FMS Guides Personalized Training & Rehab Programs

Customized Exercise Plans: Based on FMS results, practitioners design tailored programs that address weaknesses and optimize movement patterns.
Prevents Training Plateaus: FMS helps athletes avoid stagnation by ensuring they build strength and endurance on a solid movement foundation.
Targets Injury Recovery: For those recovering from injuries, FMS-based rehab exercises restore function while minimizing compensatory movement patterns.

Examples of Corrective Exercises Based on FMS Results

For poor squat mechanics: Hip mobility drills, core stabilization exercises, and ankle flexibility work.
For weak core stability: Planks, dead bugs, and rotary stability drills.
For limited shoulder mobility: Thoracic spine mobility drills and banded shoulder stretches.

FMS ensures that training and rehabilitation programs are intentional, efficient, and structured to prevent future injuries while optimizing physical performance.

Finding FMS Assessments in Irvine, CA

If you're looking to improve movement efficiency, prevent injuries, or optimize your athletic performance, getting a Functional Movement Screening (FMS) assessment from a certified professional is the best place to start. A proper FMS evaluation ensures that movement imbalances and weaknesses are identified and corrected before they lead to injury.

At SHARC, we specialize in FMS-based assessments and personalized movement optimization programs in Irvine, CA. Our team combines FMS with expert chiropractic care, functional rehabilitation, and sports performance training to help you move better, recover faster, and perform at your best.

Why Choose SHARC for FMS?

Certified FMS Practitioners with experience in injury prevention and movement assessment.
Individualized Corrective Exercise Plans designed to address movement dysfunctions.
Comprehensive Care integrating FMS with chiropractic adjustments, soft tissue therapy, and rehab training.
Convenient Location in Irvine, CA, serving athletes and active individuals across Orange County.