What is FRC?

Markham physiotherapyPhysiotherapistPhysiotherapy

Sep 20

Functional Range Conditioning: Prevention is Key

Learn about this method of improving joint mobility and preventing injuries.

What is functional range conditioning?

Functional Range Conditioning, or FRC, is a system of joint health and mobility training. It was created by Dr. Andreo Spina, a world-renowned strength coach, athlete, and chiropractor. FRC takes a preventative approach to movement and mobility, training the body to move safely and efficiently within its full range of motion. This relatively new system of training has been shown to be an effective way to prevent injuries and improve performance. But how does it work?

FRC Training Methods

The FRC system uses training methods that draw on familiar concepts- such as stretching, motor control training, and strength training- but in a novel way, to improve joint function and prevent injuries.

Static stretching is a traditional method of stretching in which a muscle is gradually lengthened until it reaches a point of tension. Static stretching is typically done after a workout when the muscles are warm and pliable. While static stretching can improve flexibility, it does not necessarily train the nervous system to fire properly or protect the joints from injury.

Dynamic stretching is a more active form of stretching that uses continuous movement to lengthen muscles. Dynamic stretches are often used as part of a warm-up before physical activity. They help prepare the body for activity by increasing blood flow and firing the nervous system. The FRC system's version of dynamic stretching focuses on slow controlled movements to help improve motor control for the body to move safely within its entire range of motion.

Isometrics are a type of strength training in which muscles generate force without changing length. Isometric exercises are often used to rehab injuries because they can be done without putting stress on joints. In the FRC system, isometrics exercises are often used to build strength within end ranges as well as to increase ranges. You will find that training in FRC typically blends stretching, strengthening, and motor control together.

How Can Functional Range Conditioning Help You?

There are two main ways in which functional range conditioning can help you:
1. By preventing injuries
2. By improving your performance

Injury prevention is perhaps the most important benefit of FRC. When you train using FRC principles, you improve your usable motion in terms of range as well as control. Injuries typically happen when your body moves into (or gets forced into) positions or ranges that are beyond your ability to safely guard against injurious forces. The larger your useable range, the less likely you are to suffer from an injury in the first place. And even if you do get injured, your body will be better equipped to heal quickly and completely.

In addition to helping prevent injuries, FRC can also improve your performance. Oftentimes, movement patterns are described as dysfunctional or inefficient due to restrictions or overactive muscles at certain joints. Sometimes the issue is the poor muscle activation or hypermobility at another joint. By improving the active control at each joint, you thereby improve your ability to correctly incorporate it into the movement pattern you want to train whether that be the extra power for your tennis backhand, or the mobility to land your triangle choke more easily, or improving your Malasana.

Who can teach me FRC?

A FRC certified physiotherapist is someone who can teach you FRC. Physiotherapy is the branch of medicine concerned with the assessment and treatment of patients with physical impairments or disabilities. Physiotherapists use a variety of techniques to help their patients regain function and improve their quality of life. If you are interested in learning FRC, a physiotherapist can assess your needs and determine whether FRC is right for you. They can also provide guidance on how to best perform the exercises and help you to progress as you become more comfortable with the technique. Whether you are looking to improve your overall fitness or recover from an injury, a physiotherapist can offer invaluable assistance.

Which injuries can functional range conditioning prevent?

One of the key principles of FRC is that mobility must be trained in all three planes of motion. This ensures that the body is better able to withstand the forces exerted on it during activities like running, jumping, and changing direction. FRC training also focuses on building strength and control throughout a full range of motion. This helps to create a more resilient body that is better able to protect itself against injuries. By following these principles, FRC can help to prevent a wide variety of injuries, including muscle strains, ligament sprains, and tendonitis.

Do you need exercise equipment for FRC exercises?

No, you don't need any special equipment to do the FRC exercises. Just an open space, and some comfortable clothing. You can do mobility exercises anywhere, anytime. And the best part is that they don't take very long. Just a few minutes a day can make a big difference. But if you want to get the most out of your mobility exercises, there are a few things you should keep in mind. First, focus on quality over quantity. Second, make sure you're doing exercises that target all of the major joints in your body. And third, be consistent. The more you do mobility exercises, the greater the benefits will be. So what are you waiting for? Get moving!

Conclusion:

Functional Range Conditioning is a relatively new system of joint health and mobility training that takes a preventative approach to movement and mobility. The FRC system uses three main training methods—static stretching, dynamic stretching, and isometrics—to improve joint function and prevent injuries. By incorporating FRC into your workout routine, you can help keep your joints healthy and reduce your risk of injury.

You can learn FRC from any certified physiotherapist, chiropractor or massage therapist. At Rehab Hero, Tuan Huynh is our FRC specialist and can help to guide you on your mobility program.
CARs is a term used in the FRC system that is short for Controlled Articular Rotations. This means that they involve controlled movement of your joints in order to maintain joint health and improve mobility. CARs can also help to reduce pain and stiffness in your joints when done as instructed by your FRC specialist.
Regressive Angular Isometric Loading (RAILs) and Progressive Angular Isometric Loading (PAILs) are two types of functional range conditioning exercises. They are designed to improve the strength, flexibility, and stability of the joints. RAILs and PAILs are an effective way to improve joint health, body control, and prevent injuries.