My email last week about the joint-by-joint approach to mobility seemed to get a great response, so this week I have another for you that is similar in fashion.
One organization that I have taken a lot of continuing education courses with is called Functional Movement Systems, and they are well known for an assessment they have developed called the Functional Movement Screen, or FMS.
This organization has a ton of great material, and I learned a lot from studying under them for years.
One piece that stands out in my mind is their quadrant system for evaluating functional vs. dysfunctional movement, and painful vs. non-painful movement. Like many organizations, they tweak and adapt their terminology over time, so the graphic below may not use their current or exact terms, but should give you the general idea:
A quick definition of terms:
“Functional” basically means that you possess full range-of-motion (ROM) at a joint without needing to compensate elsewhere in the body, and restricted function or dysfunction would mean you do not possess full ROM
Note that this could be used either when referencing a fairly isolated movement, like lifting your arm over your head, or it could be for a more compound movement like an overhead squat
Painful vs. non-painful I suspect is pretty obvious
Clearly, you want to be in the top left quadrant as much as possible (F / NP).
The bottom left quadrant (RF / NP) is something we can usually help with – this might mean you are lacking mobility and/or strength somewhere, but generally speaking nothing “hurts.”
The bottom right quadrant (RF / P) is clearly not ideal. However, one thing it has going for it is that troubleshooting is usually easy. When you have both pain and restricted function it gives more clues when trying to figure out what is going on.
The trickiest one is actually the top right quadrant (F / P). You appear to have full ROM and your form appears to be correct, or at least pretty close to correct, but something still is causing you pain. Please understand this is NOT something that your trainer (including me) should be the one helping you with. This typically takes a specialized skill set and typically warrants visiting your physical therapist, chiropractor, doctor, etc.
