Importance of Functional Assessment for Marathon Runners & Triathletes The functional assessment is a series of tests which assess the stability and mobility of the various joints of the body. They will assess whether the athlete has the basic stability and movement competency in order to undertake or continue in intensive training without associated risk of injury. They also assess a runner’s ability to activate important muscles for their sport. The tests we perform at KG Elite Performance include:
– The Overhead Squat
– Core Strength (using a pressure feedback analyzer)
– Pelvic Stability Test
What is the rationale for the tests?
Functional tests such as the one highlighted above provide very useful information regarding an athlete’s strengths and weaknesses. The Overhead Squat in particular assesses mobility limitations around the ankle, knee, hip and shoulder joints. If these limitations are left unaddressed they can severely impact upon performance and increase the risk of injury.
If we use the ankle joint as an example, long distance runners often have muscular imbalances of the lower leg. Quite often a muscle called the posterior tibialis (located underneath the soleus and runs along the inside of the shin bone) can become tight. As this muscle inverts the foot (turns the foot inwards) it results in runners contacting the ground too much on the outside of their foot. This reduces their performance in two ways: firstly it increases their contact times as the foot must roll in further before toeing off and secondly it reduces the amount of force a runner can apply on each contact which reduces their stride length. This can have serious implications during a long distance run.
The functional assessment can be also used to assess for any asymmetries which occur between right and left hand side of the body. At KG Elite Performance we use hip and trunk stability tests to assess for muscular imbalances. Let’s look at the main hip stabilizer, the gluteus medius in some more detail. Its main function is to stabilize the hip when the foot contacts the floor. If this muscle is inactive or placed in a weakened position by its opposing muscle group, it can start to affect a runner’s stride pattern. As a result a certain percentage of the forces applied during contact phase are used to stabilize the hip instead of being used to help propel you forward. Once again this can affect running economy and stride length.
Programming for Functional Training
Once all the flexibility, mobility and stability compensations have been collected from the ankle, knee, hip and shoulder joints an individualized programme is created to address the underlying problems. This really is the true essence of functional training whereby you are trying to return muscles to their normal resting length and in particular have the stabilizing muscles activate accordingly. Once this is achieved, a runner is then physically ready to commence more advanced training without the injury risks. And as runners, staying injury free is one of the keys to success. If you can reduce repetitive strain problems which are commonly seen in long distance running, you can achieve your targets when you begin a block of training.
At KG Elite Performance, we functionally screen our athletes on the initial consultation and then have them return one week later to receive their individualized programmes which address their compensations. We spend this second consultation taking them through their exercises so that they thoroughly understand them. Six weeks after this athletes return for the re-assessment.
KG Elite Performance has assessment clinics at:
Wheelworx Bike and Tri Store, Fonthill Retail Park, Lucan, Co. Dublin.
Belarmine Medical Centre, Belarmine, Stepaside, Dublin 18.
Raw Gym, Portobello, Dublin 8.
Website: www.kg-elite-performance.ie
Contact: 0872901100The tests we perform at KG Elite Performance include:
– The Overhead Squat
– Core Strength (using a pressure feedback analyzer)
– Pelvic Stability Test
What is the rationale for the tests?
Functional tests such as the one highlighted above provide very useful information regarding an athlete’s strengths and weaknesses. The Overhead Squat in particular assesses mobility limitations around the ankle, knee, hip and shoulder joints. If these limitations are left unaddressed they can severely impact upon performance and increase the risk of injury.
If we use the ankle joint as an example, long distance runners often have muscular imbalances of the lower leg. Quite often a muscle called the posterior tibialis (located underneath the soleus and runs along the inside of the shin bone) can become tight. As this muscle inverts the foot (turns the foot inwards) it results in runners contacting the ground too much on the outside of their foot. This reduces their performance in two ways: firstly it increases their contact times as the foot must roll in further before toeing off and secondly it reduces the amount of force a runner can apply on each contact which reduces their stride length. This can have serious implications during a long distance run.
The functional assessment can be also used to assess for any asymmetries which occur between right and left hand side of the body. At KG Elite Performance we use hip and trunk stability tests to assess for muscular imbalances. Let’s look at the main hip stabilizer, the gluteus medius in some more detail. Its main function is to stabilize the hip when the foot contacts the floor. If this muscle is inactive or placed in a weakened position by its opposing muscle group, it can start to affect a runner’s stride pattern. As a result a certain percentage of the forces applied during contact phase are used to stabilize the hip instead of being used to help propel you forward. Once again this can affect running economy and stride length.
Programming for Functional Training
Once all the flexibility, mobility and stability compensations have been collected from the ankle, knee, hip and shoulder joints an individualized programme is created to address the underlying problems. This really is the true essence of functional training whereby you are trying to return muscles to their normal resting length and in particular have the stabilizing muscles activate accordingly. Once this is achieved, a runner is then physically ready to commence more advanced training without the injury risks. And as runners, staying injury free is one of the keys to success. If you can reduce repetitive strain problems which are commonly seen in long distance running, you can achieve your targets when you begin a block of training.
At KG Elite Performance, we functionally screen our athletes on the initial consultation and then have them return one week later to receive their individualized programmes which address their compensations. We spend this second consultation taking them through their exercises so that they thoroughly understand them. Six weeks after this athletes return for the re-assessment.
KG Elite Performance has assessment clinics at:
Wheelworx Bike and Tri Store, Fonthill Retail Park, Lucan, Co. Dublin.
Belarmine Medical Centre, Belarmine, Stepaside, Dublin 18.
Raw Gym, Portobello, Dublin 8.
Website: www.kg-elite-performance.ie
Contact: 0872901100
