Garrett McLaughlin, MS, ATC, CSCS, ART

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‘In the Spotlight’ with Leah Oakley

April 17, 2019 · by Garrett McLaughlin

In this edition of ‘In the Spotlight,’ let’s talk with Leah Oakley. Leah is very a motivated, hardworking, and interesting woman to work with… That’s because she competes in dog agility competitions regionally, as well as nationally.

Dog agility was somewhat new to me when I first met Leah. Once you understand the sport, it makes you realize how demanding it really is, as it consists of: quick accelerations, immediate stops, change of direction, balance, stability, and reactiveness.

Leah and I have worked together in several different capacities. From therapy and rehabilitation to strength and performance training. The reason for this is because there has to be a proper transition after resolving an injury and returning back 100% to a demanding sport, such as dog agility. I often feel this is the missing link as people are “cleared” when they become pain-free. Luckily, that was when Leah took the next step to continue addressing several underlying limitations and building strength, power, and stability to be successful long-term.

Without further ado, let’s shine the spotlight on…

Leah Oakley

Q: Where are you from?

A: “Nashville, Tennessee.”

Q: If you could live anywhere in the world where would that be? Why?

A: “I’d have a place in both the Smoky Mountains and at the beach so I could have the best of both worlds–both have access to dog agility competitions too.”

Q: What do you do for work?

A: “I am a project manager in the wireless industry, I design knitwear, and have a holistic dog food delivery service.”

Q: When you aren’t working, what are some of your favorite hobbies?

A: “Dog agility, canine conditioning (fitness trainer for dogs), dog training, knitting, spinning, and audio books.”

Q: How did you get involved in dog agility and what are the top reasons you enjoy the sport?

A: “The first time I saw an agility competition, I said, “I am going to do that and I am going to be on TV.” I KNEW this was the sport for me. In 2002, I began training and competing with a rescue Yorkshire Terrier, which is not a traditional agility breed. In 2010, my Yorkie placed first at the AKC Invitational for a Yorkie and 4^th overall for his height. Since then, I now run a Pomeranian and Rat Terrier (both small dogs) and compete with them at regional and national events.

I enjoy the sport because it involves both mental and physical aspects, as well as a bond with your dog…. a team of two. It takes many, many hours to train a dog and is both rewarding for both the dog and the human. I also love the sport as it keeps me fit and helps me stay young and mobile.”

Q: When you first started working with Garrett, what were the goals you wanted to achieve?

A: “I started working with Garrett because I needed Active Release Techniques (ART). As I learned about his program for runners, it was also around the time I began experiencing foot pain. I decided I needed to get involved to reduce my chance of injury and also figure out how to get rid of the foot pain when I run.”

Q: What are the most noticeable improvements you’ve seen so far?

A: “After five months, I now run pain and injury-free!”

Q: Were these improvements easy to achieve? And, tell us a little bit about any struggles along the way.

A: “Nothing worth having is really easy. I constantly struggle with hamstring and hip/glue/piriformis pain, then most recently from last year, foot pain. I truly believe all of these issues are inter-related. I would get the hamstring/glute/piriformis issues resolved and then it would flare up again. I believe the answer is a combination of strength training, wearing the right shoes, and working to align your body.”

Q: What is your favorite part about the sessions?

A: “I really like the videos that Garrett provides of the exercises so you can check in to see how they are supposed to be done correctly. The evaluations are also helpful as it is motivating to see progress and highlight what body areas to focus on.”

Q: Are there certain exercises or drills that you credit to having the biggest impact on your hip and foot pain?

A: “Calf stretches as well as weight loading, such as squats, are really important. Also, I have switched to zero drop heel shoes and am working on changing my gait when running to not heel strike.”

Q: You recently completed a 6-week strength training program after your pain had stabilized. How do you feel that improving strength, stability, and balance has allowed you to see good results?

A: “Strength, stability and balance are all very important. I can tell when I slack off in any of the three areas….something will start aching and telling me I need to get back on it. I recently came back to training after taking a few weeks off and said I needed to do more!”

Q: With the demands of dog agility, is strength training necessary to be successful and resilient?

A: “In dog agility, we do lots of sprinting with fast stops, starts and direction changes….often on unstable surfaces. Strength straining helps you maintain your balance and ability to stay upright. keep going, and not fall when you hit a hole or deep patch of loose dirt. When you are in a competition, staying upright and your dog headed in the right direction can mean the difference in first and second place, or even qualifying.”

Q: What are the most important things you do that physically prepare you for dog agility and sprinting?

A: “It is a combination of strength, core, balance and flexibility. All of which Garrett’s program focuses on. Without any one of these, there might still be issues when running. Working on all of these areas, I can run pain-free and be where I need to successfully get my dog around the course while have fun doing it!”

Q: How do you feel Garrett’s services may differ from other professionals in his field?

A: “Garrett takes the time to figure out your running style, understand your goals, and puts together a program that will help you achieve them. He is great at breaking things down in a way that is easy to understand, which helps you obtain the results you are looking for.”

Q: Looking ahead, do you have any new goals you are working towards in 2019?

A: “I want to run pain-free and work towards running at the AKC Invitational (the top five of each breed is invited to run) in Orlando, Florida in December. I’d like to be able to improve my running gait and eliminate heel striking to land mid-foot so that I can run longer and pain-free.”

Thank you for reading this ‘In the Spotlight’ segment. And, a big shout out to Leah Oakleyl! Please feel free to comment below with any questions or feedback.

Why You’re Not Seeing Results From Foam Rolling

April 10, 2019 · by Garrett McLaughlin

Article written on April 9th, 2019 at 09:16am | Follow Garrett on Facebook and Instagram |

Foam rolling has grown in popularity over the years and for good reason. It’s prescribed and utilized to combat aches and pains, reduce soreness, and loosen tight and restricted muscles. But, what does the evidence actually show about foam rolling and it’s overall effectiveness?

Before reading further, please realize that I have no problem with foam rolling whatsoever. You will find people in the healthcare/fitness world who love it and sing it’s praises. While others will quickly object to any long-term benefit from using this device.

I typically adopt a research-based perspective but also encourage people to form their own opinion based on their experience. Basically, I know what the research says and am also open minded to the neurophysiological effects that keep people coming back for more.

The Journal of Strength and Conditioning Research completed a fantastic review of literature that looked at the impact of foam rolling on flexibility, athletic performance, delayed onset muscle soreness, and balance. Here is a link to the review of literature. And, below is a summary of the findings…

Acute Effects on Flexibility

12 of 14 studies showed significant increase in acute flexibility.
Self-myofascial release appears to increase flexibility acutely for up to 10-minutes post-treatment.
Did not identify any consistent dose-response effect on flexibility by altering the duration of treatment or number of sets. Reported a tendency for total duration to have a greater effect on flexibility than the total number of sets.
Foam rolling produced non-local effects and increased flexibility on body parts that were not treated directly.
Conclusion: Foam rolling can cause an increase in short-term flexibility that lasts approximately 10-minutes. There is no specific dose-response consensus on how often or how long to foam roll for optimal results. And, foam rolling does not need to be performed on the specific muscle you are addressing since it seems to have a non-local effect on flexibility.

Acute Effects on Athletic Performance

No adverse effect of foam rolling on athletic performance as compared to static stretching.
One study found an improvement in athletic performance following foam rolling.
Conclusion: Foam rolling doesn’t reduce athletic performance (power, velocity) when performed beforehand.

Acute Effects on Delayed Onset Muscle Soreness (DOMS)

3 out of 4 studies report that foam rolling does reduce the perceived sensation of delayed onset muscle soreness.
Most studies concluded that the only reliable method to reduce DOMS is exercise.
Conclusion: Foam rolling does seem to reduce the pain perception related to delayed onset muscle soreness. Although most studies state that exercise is the most reliable method.

Chronic Effects on Flexibility

3 of 5 studies report that foam rolling leads to increased flexibility over long-term periods of time (>2-weeks).
One study concluded that the long-term improvements were comparable to the proprioceptive neuromuscular facilitation (PNF) stretching program.
Conclusion: Foam rolling does show increased flexibility greater than 2-weeks. This effect is similar to PNF stretching protocols.

Chronic Effects on Balance

Rolling with a tennis ball led to increased performance on a balance test in chronic stroke patients.
Unfortunately, there was no control group to determine if rolling was the cause or the normal course of the condition.
Conclusion: Minimal research on non-injured subjects to conclude one way or another, besides it may improve balance in stroke patients.

Other Effects of Foam Rolling

Found to reduce brachial-ankle pulse wave velocity, increase plasma nitric oxide concentration, reduce cortisol levels, and increase high frequency heart rate variability percentage, and reduce low frequency heart rate variability percentage.
Conclusion: Foam rolling may reduce parasympathetic nervous system activity.

Now, with all that being said, it’s obvious more research needs to be done on foam rolling. There is minimal consensus outlining the long-term benefit, how frequent to foam roll, the duration on each area/tissue, how many sets throughout the day, the speed of each repetition, etc. Therefore, much needs to be understood and further researched for us to know more.

One thing we need to take into consideration is that movement, exercise, mobility, balance training, and other active strategies have been shown to provide positive results. That’s why you should place priority on active interventions to move closer to your end-goal. And, if you want to include any type of passive intervention, such as foam rolling or self-myofascial release, do so in conjunction with an active intervention. This combination should provide more reliable long-term results not seen by foam rolling.

Watch this video to learn more…

Depending on when you read this article, there may have been further research done to either reinforce what has been found or negate it. Either way, I hope you found this article helpful in some way. Please comment below or reach out directly with more specific questions.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

Self-Assessing Gluteal Function

April 9, 2019 · by Garrett McLaughlin

Article written on April 8th, 2019 at 03:23pm | Follow Garrett on Facebook and Instagram |

The gluteals are comprised of 3 muscles at the posterolateral aspect of the hip. These muscles include the gluteus maximus, gluteus medius, and gluteus minimus. Due to their location and connection between the pelvis, sacrum, and femur, they function in hip extension, abduction, external rotation, and internal rotation. But, they are also important from a stabilization standpoint, as they prevent hip internal rotation and help to align the lower limb during single leg stance and running.

I bet, at one time or another, you have heard how important these muscles are for everyday movements, athletics, and running. But, have you ever performed any type of assessment to truly test their integrity? If not, I have a very simple self-assessment that you can complete in 60-seconds or less. It’s called the hip bridge with straight leg raise.

How to perform the hip bridge with straight leg raise…

Lay on your back with the knees bent and feet flat on the floor
Lift up your hips to assume a hip bridge position
Extend one leg at the knee joint so the thighs remain level but you are supporting from one side
Hold this position for 20-30 seconds
Assess if one of the following things happened:
1. Inability to raise the hips up to the point where the knees, hips, and shoulders are in a straight line
2. The pelvis rotated and the non-weight bearing side dropped closer to the ground
3. The hamstring on the support side became very tight and/or cramped during the test
4. You were unable to hold this position for a minimum of 20-seconds
Now, complete the same assessment on the other side
Record the results and compare left to right

Take a second to watch the following video on how to self-assess the gluteals…

Because the gluteals play a variety of roles around the hip, this self-assessment could have shown you poor stabilization, hamstring dominance, poor neuromuscular control, gluteal weakness, or all of the above. Once you have improved the weak link(s), the next step is to build overall strength, stability, and endurance with a structured and progressive lifting program. This area can never be too strong and resilient!

If you found any issues with the self-assessment outlined in today’s article, I highly recommend reaching out to a knowledgeable healthcare professional who can help you create an action plan to see reliable results. Please click here to contact me directly if you have questions or want to work more closely together to find a solution.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

Do You Have Enough Ankle Dorsiflexion?

April 4, 2019 · by Garrett McLaughlin

Article written on April 4th, 2019 at 08:25am | Follow Garrett on Facebook and Instagram |

Over the years, I have had so many runners ask me for the best stretches to increase range of motion at the quadriceps, hamstrings, lower back, etc. What I try to make them realize is that running is a very mid-range activity. That means it does not require a whole lot of motion at the knees, hips, and spine. Unless we uncover something significant that is limiting their running or affecting their daily life, we usually stay away from a lot of flexibility work in these areas.

With that being said, there are two areas which absolutely need adequate range of motion. Those areas include the great toe and ankle. Once you get into late midstance, the body travels over the foot (ankle dorsiflexion) and is followed by loading into the great toe for push-off (great toe extension). Lacking dorsiflexion and great toe extension can really impede a fluid running cycle and cause early push-off that lacks power and authority.

In today’s article, let’s look more deeply at how to self-assess ankle dorsiflexion. In terms of dorsiflexion, we need to take into consideration the ankle joint capsule, and calf complex (gastrocnemius and soleus). Luckily, this can be done with a simple self-assessment in the comfort of your home. The goal of the self-assessment is to be able to keep the heel on the ground and touch the knee to the wall from the 4-inch mark.

Here’s how to self-assess your ankle dorsiflexion range of motion:

Get a ruler, piece of white tape, and pen.
Place the tape against the wall, running in a perpendicular direction.
Use the ruler and place markings at the following increments from the wall: 1-inch, 2-inch, 3-inch, and 4-inch.
Assume a lunge position with your back knee down on the ground.
Place the toes of your front foot on the 4-inch line and square your body with the wall.
Lunge the knee forward in an attempt to touch the wall, while keeping the heel flat on the floor.
Does the knee touch the wall without the heel lifting up? IF SO, you have adequate ankle dorsiflexion. IF NOT, move closer to the wall inch-by-inch and re-test to determine your ankle range of motion.
Record this measurement.
Complete on the other side.
Record this measurement.

For a more detailed explanation on the importance of ankle dorsiflexion for runners and how to self-assess range of motion, take a second to watch this video…

By now I hope you have taken the time to self-assess your ankle dorsiflexion. Lack of motion here due to stiffness in the calf complex or a restricted ankle joint can be detrimental to your running performance.

In order to improve the limitation which was uncovered by completing the self-assessment, I highly recommend consistent calf stretching exercises and the wall ankle mobility drill. Doing these a minimum of 2-3 times per day is what’s needed for reliable results. After 4-6 weeks of consistent attention, complete the self-assessment again to gauge progress.

Do you suffer from limited ankle mobility that’s negatively impacting your performance? Or, a chronic foot, ankle, or knee injury that may be a result of poor mobility? Please click here to reach out directly so we can troubleshoot and get you on track for success.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

Pelvic Position During Single Leg Stance & Running

April 3, 2019 · by Garrett McLaughlin

Article written on April 3rd, 2019 at 11:21am | Follow Garrett on Facebook and Instagram |

The pelvis is an important player that connects the lower extremity and trunk. Therefore, it deserves attention and respect when emphasizing proper biomechanics and movement. This is especially true during running and single leg stance.

The first thing to consider when it comes to positioning of the pelvis is it’s levelness during single leg activities, such as running, walking up/down stairs, strength training, etc. Poor stability and control surrounding the pelvis can present as a positive Trendelenburg Sign. This term refers to a position where the opposite side pelvis, from that which you are standing on, is actually dropped in a lower position (see image below).

When this happens, stability is inadequate and more stress will likely be loaded onto the hip, spine, and lower extremity. Not to mention it is very inefficient and can be a contributor to lower back pain, hip bursitis, gluteus medius tendinopathy, and patellofemoral syndrome.

What can you do about it?

The first step when addressing pelvic control and stability is teaching the pelvis how to be properly positioning during single leg stance. The hip hike walking drill is very neuromuscular and reinforces the ‘opposite side lift’ that should happen when in single leg stance.

One thing to realize with this drill is that is does not need to be exaggerated. The opposite side pelvis should be level with or slightly higher than the stance side. As long as it is doesn’t drop, then you are in a good position for success.

From there, increasing the demand by holding single leg stance is important. Since I’m a huge fan of marching drills, you can simply perform a hip hike followed by a sustained hold in the marching position. This can be performed for a series of repetitions and even loaded with one or two dumbbells to challenge the position. Once loaded, maintain emphasis on position of the pelvis and don’t just stand haphazardly on one leg. The position is what matters!

In the following video, let’s talk about the importance of pelvic position during running and single leg stance. Also, the hip hike walking and hip hike to single leg stance drills will be explained in greater detail.

Now that you have a better understanding of proper pelvic position while in single leg stance, it’s important for you to implement this concept within your strength training program. Exercises that require positional control at the pelvis are lunges, step ups, step downs, single leg squats, etc. So next time you perform any of them, make sure you reinforce the position of the pelvis so strength and stability can be built around it. This will help create the best long-term success and resilience to injury.

Have any questions about this topic or currently struggling with lower back, hip, or knee pain? Contact me so we can evaluate the pelvis and surrounding area to determine the best course of action to become pain-free and/or improve running performance.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

Considerations for Maintaining Optimal Knee Health

March 27, 2019 · by Garrett McLaughlin

Article written on March 27th, 2019 at 03:55pm | Follow Garrett on Facebook and Instagram |

The knees endure tons of stress during running, athletics, lifting weights, and other daily activities. That’s why it’s important to implement the correct approach to optimizing knee health within your strength training and movement program.

In many instances, runners strengthen the muscles surrounding the knee joint in an attempt to resolve a knee injury and/or prevent a future one from occurring. Building strength and resilience is always welcomed since it creates somewhat of a protective shield around the joint. However, from a biomechanics standpoint, the knee joint is greatly influenced by the hip and medial longitudinal arch. Therefore, solely increasing strength is a short sighted approach to reducing pain and improving function.

Like I mentioned previously, the hip and medial longitudinal arch are key players when it comes to proper knee health. Stability and control at these joints ultimately dictate how the knee will be positioned during movement. This is especially true with running and single leg stance.

Poor stabilization at the hip and arch cause what’s commonly known as, valgus collapse. This means the knee joint is tracking inwards and the alignment of the entire lower limb is no longer in a vertical position. The greater the degree of this collapse, the more stress placed on the patellofemoral joint and knee as a whole. It’s important to realize that this is not a knee strength issue but rather a positional issue.

So, what’s the solution?

Assuming structural issues have been ruled out, implement a thorough and progressive corrective/loading program to build stability, control, and alignment in the lower extremity. This should include exercises that target hip/foot activation AND stability and alignment.

Next, improving the knee joint’s ability to withstand higher loads and ground reaction forces with landing-based plyometrics is a must. Teaching proper jumping, landing, and positioning of the joint during loaded activities will build the resilience needed to return to running with better long-term success and less incidence of future injury.

The following video will reinforce several key considerations when targeting optimal knee health…

I hope this article has helped shine some light on the “other” areas which contribute to proper knee health. I highly recommend seeking an evaluation from a qualified healthcare professional so you can be properly diagnosed and put on a daily corrective program. If improving your knee health is a priority, click here to contact me directly so you can work towards achieving a pain-free and healthy lifestyle.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

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