By: Michael Martinez, PT, DPT
Cross-country season is just around the corner. For runners, that means new goals, fresh shoes, and plenty of miles ahead. But before you start logging workouts, it’s worth asking: Is your body truly ready for the demands of the season?
Many running injuries, like shin splints, IT band pain and stress fractures, don’t happen overnight. They build gradually when your body can’t keep up with training stress. A pre-season movement screen is designed to catch small deficits before they turn into big problems, giving you a stronger, healthier start to your season.
At Evolution Physical Therapy, we use a comprehensive approach that combines several key assessments to determine readiness for the upcoming season.
Functional Movement Screen (FMS)
The FMS evaluates seven foundational movement patterns, including deep squats, lunges, and mobility drills. By scoring these movements, we can identify mobility restrictions, stability deficits, or compensations that could affect your stride efficiency. Correcting these patterns early helps you move more efficiently and with less strain.
Gait Analysis
Your running form is unique to you, but certain mechanics are more efficient and less injury-prone than others. Using video or in-person observation, we assess important components of your gait. Gait analysis helps us pinpoint inefficiencies, like overstriding, excessive side-to-side movement, or asymmetrical loading, that can slow you down or put extra stress on joints and tendons. Small form changes can lead to big improvements in both speed and comfort.
Single Leg Stance Assessment
Running is a series of single-leg landings – thousands every mile. In a single leg stance test, we look at how well you can balance and control your body without shifting, wobbling, or collapsing at the hips. Poor single-leg stability often leads to extra stress on the knees, ankles, and lower back. Strong, stable hips and a steady core allow you to absorb impact better and push off with increased power.
Isolated Strength Assessment
While running builds endurance, it doesn’t always strengthen all the muscles you need for running. We test specific muscle groups individually, such as glutes, quadriceps, hamstrings, calves, and core, to find weaknesses that might be hiding beneath your overall fitness. Even one weak link can cause compensations elsewhere in your body, which may eventually lead to pain or limit performance. By targeting those weak areas with strength work, you set yourself up for a more powerful, efficient stride.
The Takeaway
Think of a pre-season movement screen as a performance check-up for your body. It’s a proactive way to:
- Reduce your risk of overuse injuries
- Improve your running efficiency and form
- Identify and address strength or mobility gaps
- Build a foundation for a faster, stronger season
By addressing small issues before your mileage ramps up, you’re investing in your longevity as a runner. When the season starts, you’ll be ready to train harder, recover faster, and enjoy every mile!
Get Your Pre-Season Screen Scheduled Today
Don’t wait until aches and pains slow you down – start your season with confidence! Our running-specific movement screen is quick, thorough, and tailored to your needs. Whether you’re a high school cross country athlete or a recreational runner, we’ll give you the tools and plan to perform your best.
Call our clinic or book online today to schedule your pre-season screen. Your future self (and your legs) will thank you!
