Functional Movement and Injury Prevention –
In the fitness world, the buzz around functional training is more than just a trend—it’s a shift toward smarter, safer, and more purposeful movement. We sat down with a certified functional training expert to explore how functional movement enhances performance, reduces injury risk, and promotes longevity in fitness. Whether you’re an athlete, a weekend warrior, or just starting your fitness journey, this interview provides actionable advice you can use today.
Meet the Expert: Coach Vanan Nadarajan, Certified Functional Movement Specialist
With over 2 decades of experience in injury rehab and performance training, Coach Vanan helps clients move better and stay injury-free through science-based functional fitness strategies. From athletes to office workers, his mission is simple: build strength where it matters most—in real life.
Q&A: Functional Training & Injury Prevention
Q1: What is functional training, and how does it differ from traditional training?
Functional training focuses on exercises that mimic real-life movements. It trains multiple muscle groups to work together—just like they do when you lift groceries, climb stairs, or pivot during sports. Unlike isolated gym machines, functional training improves coordination, balance, core strength, and mobility all at once.
Q2: Why is functional movement important in injury prevention?
Injuries often happen because of poor movement patterns—think of lifting with your back or poor posture from sitting too long. Functional movement retrains your body to move the way it was designed to. It strengthens stabilizing muscles, improves joint mobility, and reinforces proper alignment, reducing your risk of common injuries like sprains, strains, and lower back pain.
Q3: Who can benefit from functional training?
Everyone! Athletes use it to boost sports performance. Older adults use it to stay mobile and prevent falls. Office workers use it to combat poor posture. Functional training is scalable—it can be tailored for beginners, rehab patients, or elite competitors. The key is personalized programming.
Q4: What are the foundational movements in functional training?
Squat
Lunge
Hinge (e.g., deadlift)
Push
Pull
Rotation
Gait (walk/run patterns)
Training these movements helps develop a balanced, injury-resistant body.
Q5: What are some go-to exercises for improving functional movement?
Kettlebell Swings – Great for hip power and posterior chain strength
Turkish Get-Ups – Enhances shoulder stability and total body control
Farmer’s Carries – Builds core stability and grip strength
Split Squats – Improves unilateral leg strength
Plank Variations – Teaches proper spinal alignment and core control
Always pair exercises with proper assessment and progression.
Q6: How does functional training support injury rehab?
After injury, many people rush back to heavy lifting or cardio. Functional training allows a gradual return to movement that rebuilds strength, coordination, and neuromuscular control. It focuses on addressing muscle imbalances, correcting asymmetries, and regaining mobility—all crucial for safe recovery and long-term resilience.
Q7: How often should someone do functional training?
For general fitness, 2–3 times a week is a great start. For athletes or rehab clients, I may increase frequency with more targeted sessions. Consistency matters more than intensity at first. The goal is to master the movement before adding load or speed.
Bonus Tips: How to Integrate Functional Training Into Your Routine
Warm Up With Mobility Drills: Improve joint range of motion before every session
Use Unilateral Movements: Like single-leg RDLs to correct imbalances
Train Barefoot or in Flat Shoes: Improve proprioception and foot strength
Incorporate Core in Every Session: A stable core equals safer movement
Track Your Movement Quality: Use Functional Movement Screen (FMS) or similar tools
Conclusion
Functional training is not just about looking fit—it’s about moving well and living pain-free. By prioritizing foundational movements and joint health, you future-proof your body for everything from sports to everyday life.
If you’re looking to improve your athletic performance, bounce back from injury, or simply feel stronger in daily tasks, consider working with a certified functional movement specialist. It’s an investment in long-term health and injury prevention.
