How can you identify common movement dysfunctions that lead to ankle injuries in functional training?

1 What is SFMA?

SFMA is a system of seven movement tests that evaluate your whole body for pain, mobility, and stability. It helps you find the root cause of your movement problems, not just the symptoms. SFMA is based on the principle that the body is interconnected and that a dysfunction in one area can affect another. For example, if you have poor hip mobility, you might compensate by overusing your ankle, which can lead to injury.

2 How to perform SFMA?

You can perform SFMA with the help of a certified practitioner or a trained partner. For this, you will need a tape measure, a dowel rod, and a wall. The seven tests include the Top tier, which is a screening test that checks for pain during basic movements such as bending, squatting, and reaching. If you have pain, it is important to consult a medical professional before continuing. The Cervical spine patterns evaluate your neck mobility and stability in four directions: flexion, extension, rotation, and lateral flexion. The Upper extremity patterns assess your shoulder, elbow, and wrist mobility and stability in two patterns: reaching overhead and behind your back. Additionally, the Multi-segmental flexion test measures your ability to touch your toes without bending your knees or rounding your back. The Multi-segmental extension test checks your ability to extend your spine, hips, and knees while lying on your stomach. The Multi-segmental rotation assesses your ability to rotate your trunk and hips while lying on your back with your knees bent. Lastly, the Single leg stance evaluates your balance and stability on one leg with your eyes open and closed.

3 How to interpret SFMA?

After performing each test, you will score yourself or your partner as either functional (F), dysfunctional (D), painful (P), or non-painful (NP). Functional means you can perform the movement with good quality and range of motion. Dysfunctional means you can perform the movement, but with poor quality or limited range of motion. Painful means you have pain during the movement. Non-painful means you cannot perform the movement at all.

The goal of SFMA is to find the primary dysfunction that is affecting your movement. This is usually the most dysfunctional and painful area. For example, if you have pain and dysfunction in your ankle, but also in your hip, you need to address your hip first, as it might be the cause of your ankle problem.

4 How to correct SFMA?

Once you identify your primary dysfunction, you need to correct it with specific exercises and interventions such as mobility exercises, which increase joint range of motion and tissue flexibility, or stability exercises, which strengthen and control muscles. Additionally, movement retraining can help you perform the SFMA tests with better quality and without pain. It's important to perform these exercises regularly and monitor your progress with the SFMA tests. As you improve your primary dysfunction, it's likely that your secondary dysfunctions will also improve as your body becomes more balanced and efficient.

5 How to prevent SFMA?

In order to protect against movement dysfunctions and ankle injuries in functional training, SFMA should be incorporated into your warm-up, recovery, and assessment routine. Additionally, you should wear proper footwear that supports your arch and heel while allowing your toes to spread. Training on uneven or slippery surfaces should be avoided, as it can lead to ankle twisting or rolling. Balance and agility exercises that challenge stability and proprioception should be included in your training program, while overtraining should be avoided and enough rest and recovery should be given between sessions. In the case of persistent or severe pain or dysfunction in the ankle or any other area, professional advice should be sought.

6 Here’s what else to consider

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