Healthier Lifestyle is a well-established fact that it is composed of nutrition, hydration, exercise, and rest. These four pillars of health individually contribute towards the healthiest of us. Among the four pillars, exercise draws a different attention due to its noticeable impact on bodily strength and immunity. When we talk about building strength through exercises, the different muscles, joints, ligaments, tendons etc. of our body undergo tremendous compressive and tensile forces which eventually make our body stronger. Despite having positive results of exercises, it can be detrimental to someone if it is not properly performed or the acted forces (compressive or tensile) are not equally distributed due to the muscles imbalances or lack of mobility, flexibility etc. Counting on this point, it is valuable to know the muscles imbalances or the status of mobility, flexibility of our body before pursuing an exercise programme. Finding these issues not only help us to get stronger but also eliminate the risks of injuries. In this regard, the complete process for Injury Risk Assessment (IRA) is introduced which based on the scientifically accepted 7 movement patterns. Along with the movement patterns four clearing tests complete the IRA, which are mentioned below.
Deep Squat (DS): This test is performed to check the symmetrical full range of motion of the ankles, knees and hips of the client. This movement demands high level of mobility and control of the lower body.
Knee Raise (KR): This test is performed to check the efficiency in transferring force powerfully through double leg stance to follow through onto a single leg stance.
In-line Lunge (IL): This test is performed to check the efficiency in counterbalancing of upper and lower extremities which uniquely demand the spine stabilization. Moreover, it is done to uncover mobility and stability compensations of hip, knee, ankle and foot.
Ankle Clearing Test: This test is performed to check the mobility of the ankle and also to check any pain present in the ankle.
Shoulder Mobility (SM): This test is performed to check the coordination of the thoracic spine, scapula and control of the shoulder and upper limb.
Shoulder Clearing Test: This test is performed to check any pain present in the shoulders.
Active Straight Leg Raise (ASLR): This test is performed to check the appropriate stabilization of pelvis and lumbar spine while performing a reciprocal lower body pattern.
Trunk Stability Push-up (TSP): This test is performed to check the stability in the reactive sagittal plane which emphasizes on ability to resist extension forces which may take the trunk out of alignment and transferring forces from the lower body to upper body.
Extension Clearing Test: This test is performed to check any pain present during extension.
Rotary Stability Test (RS): This core stability and timing movement pattern looks at the body’s central stability and how well the body adjusts to changes using both the left and right side. The change in the base of support when lifting an arm and leg provides a unique challenge and requires the body to activate core stability and timing to maintain balance and control. In our human developmental milestones, we use this position on our hands and knees to crawl, coordinate limbs for locomotion, and for transitioning to upright positions. As kids, we learn to climb, run, and bound by exploring and expressing this ability.
Flexion Clearing Test: This test is performed to observe a pain response during flexion.
The abovementioned seven movement patterns are scored from 0-3 points individually, with the sum creating a total score ranging from 0-21. Based on the result, an individual is suggested for corrective exercises specific to the movement patterns where the client is not able to score a perfect 3 point or considerable 2 points. The corrective exercises for each specific movement patterns are mentioned below.
