Garrett McLaughlin, MS, ATC, CSCS, ART

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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

Strategies to Maximize Posture Late in a Race

March 25, 2019 · by Garrett McLaughlin

Article written on March 25th, 2019 at 08:22am | Follow Garrett on Facebook and Instagram |

Posture is one of those areas which can have a strong impact on running economy and performance. Let’s think about it in a very simplistic way… The better you can maintain a vertical and supported position, the more efficient your lower body can operate with less energy wasted while fighting to keep you upright. This is especially true late in a run or race when breathing is labored and your muscles are fatigued.

Take a second and think back to your last race or long training run… As mileage started to increase and you got tired, what happened to your body position? Most likely you…

Developed more of a hunched over posture
Lost control around the core and possibly felt some lower back irritation
Increased loading into the ground due to poor shock absorption
Had difficulty catching your breath as the run went on
Started to feel heavy legs that were hard to turnover

Do any of those sound familiar? If so, targeting posture in your weekly strength training routine can have a huge impact on your running.

So, what does it take to really maximize your posture as it relates to the demands of distance running?

Posture is a mix of several different characteristics which includes: joint positioning, mobility, flexibility, stability, and endurance. You can certainly target individual attributes and see great results. But, implementing a well-rounded approach while also taking into consideration your specific limitations will create a lasting impact to withstand the high impact of running.

In addition, posture really needs to be viewed from a full-body perspective. Of course what quickly comes to mind is the spine and shoulders. But, I want you to shift your focus to also include the pelvis, hips, rib cage, breathing mechanics, and then those commonly thought about areas up the kinetic chain. This all-encompassing approach will be the difference maker in your running!

In today’s video, I want to share with you a variety of basic strategies to implement when targeting posture:

What I recommend moving forward is to following a systematic approach when targeting posture. In the exact order, this includes:

Hip, spine, and shoulder flexibility/mobility (i.e. hip flexor stretch, prone press-up, and pec stretch)
Diaphragmatic breathing and rib cage control (i.e. hooklying breathing)
Core stability with proper breathing (i.e. supine marching and dead bug)
Shoulder and spine strength/endurance (i.e. band low row, band high row, and dumbbell bent over row)

By following this recipe you will notice a significant improvement in posture when staying consistent for a minimum of 2x/week for 6-8 weeks. With that being said, don’t stop there! Continue building more endurance and resilience by increasing resistance and progressing your exercises as needed. This will create a more bulletproof posture that continues to be supportive as mileage increases.

Thank you for checking out this article today regarding posture for runners. Please comment below or send me a message if I can answer any specific questions for you. If you need help creating a specific strength training routine that supplements your running, I’d love to help!

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

5 Exercises to Build Hamstring Strength & Resilience

March 22, 2019 · by Garrett McLaughlin

Article written on March 11th, 2019 at 09:15am | Follow Garrett on Facebook and Instagram |

The hamstrings are a group of muscles located at the backside of the thigh which are super important for runners. These muscles are most active during late swing phase and initial ground contact to decelerate the limb and provide shock absorption. This role often leaves the hamstring group overworked, feeling tight, and likely to suffer from chronic injury, such as: strains, tendinopathy, and bursitis.

Increasing running speed or consistently running uphill sections may also elevate the demand on these muscles. Therefore, a progressive hamstring training program is advised to build strength, endurance, and tolerance to load. With a greater capacity to withstand the forces of running, this ensures the hamstrings are not pushed beyond their limit.

Because running is such a mid-range activity, the hamstrings are rarely lengthened to the point where flexibility becomes an issue. Therefore, even though they may sometimes feel “tight,” building strength and resilience is often the best strategy to reduce this symptom.

Due to the hamstrings role in controlling the limb during the late swing phase, incorporating an eccentric component is vital for proper function to match the demand of the sport. This means placing emphasis on creating a contracted muscle and slowly controlling throughout the range of motion (i.e. eccentric ball curl and eccentric single leg ball curl).

In addition to these ground-based exercises, I highly recommend targeting the hamstrings in an upright and hip-dominant position. This would include exercises, such as: romanian deadlift, single leg deadlift, etc. But, for our purposes today this exercise progression will be a very helpful, and simple, starting point.

To help provide you with structure and guidance, below are 5 ground-based exercises that I commonly use to target posterior chain strength. They begin with bilateral and unilateral isometric (no change in knee joint angle) strengthening and progress to bilateral and unilateral isotonic (change in knee joint angle) strengthening.

Here are 5 exercises to build hamstring strength and resilience…

Exercise #1: Long Lever Bridge

Exercise #2: Long Lever Bridge with Marching

Exercise #3: Eccentric Ball Curl

Exercise #4: Ball Curl

Exercise #5: Eccentric Single Leg Ball Curl

So, where do you begin?

When it comes to strength training and running, progression is king. Therefore, progressively increasing the demand on the body, and specifically the hamstrings, is important to promote good form and function. Don’t skip to the last exercise in the progression, but gradually expose the hamstrings to an increased load one week at a time.

When looking at the following hamstring progression template, it’s important to complete one exercise at a time before moving on to the next. For example, start with long lever bridge and complete the required sets and repetitions for 4-weeks. Then, move on to the long lever bridge with marching. Then, move on to the eccentric ball curl… This sequence allows you to master each movement before moving on to the next, rather than throwing everything at the hamstrings and hoping you are successful.

Here is a simple guideline to follow when programming these exercises over a 20-week period:

I hope this progressive hamstring loading protocol provides you with more guidance in the quest for sustainable, and injury-free running. Stay consistent to the cause and be patient! Please feel free to comment below with any questions on the topic.

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

Tying Together the Core and Hip for Optimal Lower Extremity Kinematics

March 21, 2019 · by Garrett McLaughlin

Article written on March 21st, 2019 at 11:28am | Follow Garrett on Facebook and Instagram |

When we look at proper running form, there is a significant requirement at the hip to stabilize the lower extremity. Stability promotes optimal alignment and greatly improves efficiency during gait. But, the body does not work in isolation and this is especially true while running. Many processes need to happen in a timed out and coordinated fashion in order to create proper movement.

So, how do you create an environment that carries over to better running mechanics and performance? It all comes down to knowing your limitations. exercise selection, progressive overload, and a solid understanding of physiology.

Yes, hip stability is super important. However, a stable hip without control of the spine, pelvis, and ankle is a lost cause. That’s because all of these areas require stability and reflexive control to keep you in an efficient and aligned position while running.

As a starting point, ground-based exercises are an excellent choice. But, it’s important to translate these improvements on the ground into an upright and loaded position that will ultimately carryover to running. This will tie together stability, strength, balance, and neuromuscular control which are all essential for proper movement.

In today’s article, I want to share (3) of the most beneficial core and hip combo exercises for runners. Their benefit comes from targeting the lateral core (obliques and QL) and hip (gluteals, TFL, hip rotators) simultaneously which helps simulate the demand on these areas while running.

The exercises include:

Modified Lateral Elbow Stabilization (Ground-Based: Beginner)
Lateral Elbow Stabilization (Ground-Based: Intermediate/Advanced)
1-Dumbbell Marching (Upright: All Levels)

As I mentioned previously, this progression teaches hip/core strength and stability on the ground in addition to increasing the demand in an upright position that relates running. I highly recommend this approach for any runner who is serious about seeing big improvements in function and performance.

Take a second and watch this video to learn proper technique on these 3 exercises…

Now that you have learned and hopefully understand the exercises, it’s important to go about this the right way. The modified lateral elbow stabilization and lateral elbow stabilization target the exact same thing but one is very much harder than the other. My recommendation is to select which one you can successfully complete 3 sets of 10 repetitions and start from there. Oftentimes, the lateral elbow stabilization takes approximately 4-6 months to build up to, so don’t rush! It’s more important to hold yourself in the right position and with good technique, rather than choosing the hardest exercise just because.

Since the marching exercise is resisted with a single dumbbell, you can start working on that immediately. Complete the ground-based and marching exercise in the same strength training session to see the benefits from both. This will help build strength, stability and balance in two different positions to impact your running.

Any questions? Comment below or contact me directly so I can provide more individual feedback. Thanks for reading!

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

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