How can you identify areas of your body that are prone to injury with functional testing?

1 What is functional testing?

Functional testing is a method of evaluating your movement quality and efficiency, by observing how you perform specific tasks that challenge your joints, muscles, and nervous system. Functional testing can reveal any limitations, asymmetries, or compensations that may affect your performance and increase your injury risk. For example, if you have tight hips, you may not be able to squat properly, which can lead to lower back pain or knee problems. Functional testing can help you identify these issues and correct them before they become worse.

2 How to perform functional testing?

There are many different types of functional tests to choose from, depending on your goals and needs. The overhead squat test evaluates ankle, knee, hip, and shoulder mobility, as well as core stability and posture. To perform it, stand with feet shoulder-width apart and raise arms overhead, keeping them in line with ears. Squat down as low as possible while keeping heels on ground, knees tracking over toes, and arms straight. The single-leg balance test assesses balance and stability, as well as ankle, knee, and hip strength and alignment. Stand on one leg and lift the other off the ground while bending it slightly at the knee. Hold the position without touching the ground or losing balance. Lastly, the plank test measures core strength and endurance by getting into a plank position with elbows under shoulders and body in a straight line from head to toe. Engage core muscles and squeeze glutes while holding the position without sagging or arching back. Record time and note any signs of fatigue or weakness.

3 How to interpret functional testing results?

Once you have performed the functional tests, you can use the results to identify areas of your body that are prone to injury, and that need more focus and improvement. For example, if you have trouble with the overhead squat test, you may have poor mobility in your hips, shoulders, or ankles, which can limit your range of motion and force you to compensate with other muscles or joints. If you have difficulty with the single-leg balance test, you may have weak or unstable ankles, knees, or hips, which can affect your stability and alignment and cause pain or inflammation. If you have a low score on the plank test, you may have a weak core, which can compromise your posture and spinal health and make you more susceptible to injury.

5 How to incorporate functional testing into your routine?

Functional testing is not only useful for identifying areas of your body that are prone to injury, but also for monitoring your progress and adjusting your training accordingly. You can perform functional testing every 4-6 weeks, or whenever you feel that your movement quality or performance has changed. By doing so, you can track your improvements, celebrate your achievements, and identify any new or recurring issues that may need attention. Functional testing can also help you choose the most appropriate and effective functional exercises for your goals and needs, and to avoid overloading or undertraining any part of your body.

6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?