Garrett McLaughlin, MS, ATC, CSCS, ART

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3 Drills to Improve Pelvic Control for Runners

July 9, 2019 · by Garrett McLaughlin

Article written on July 9th, 2019 at 11:06am | Follow Garrett on Facebook and Instagram |

Despite only being bodyweight and something we just did as kids when playing sports or getting in trouble around the neighborhood, running is a complex set of actions that requires stability, timing, and coordination. One area in particular that I have paid extra attention to over the years is the pelvis.

What we need to realize about running is the set of demands acting in multiple planes of motion. Even though the movement itself happens in the sagittal plane (forward), there are frontal (lateral) and transverse plane (rotational) stresses occurring simultaneously which the body needs to withstand in order to maintain an optimal position.

While looking more closely at the pelvis and the single leg demands of running, it’s obvious that this junction helps tie together the lower extremity and trunk. Poor positioning and control of the pelvis can limit performance and cause a myriad of issues both above and below this area. That’s why emphasizing proper positioning of the pelvis is of the utmost importance within your strength training and injury prevention routine. But, unfortunately, it’s something that’s easily overlooked for more range of motion or greater loading during specific exercises. This can be a detriment to your running.

The two positions at the pelvis which I observe closely when watching my running clients are an excessive anterior pelvic tilt and pelvic drop. Now, before we go any further please realize that these positions are needed and will happen during running. But, it’s important to resist the extreme that reduces efficiency of movement. Because running is a mid-range activity that requires stability around the pelvis and trunk, excess motion is undesirable.

Anterior Pelvic Tilt

First, let’s talk about anterior pelvic tilt… Like I mentioned above, this is a common motion at the pelvis which needs to happen for proper mechanics of the lower extremity, pelvis, and spine during gait. Specifically, the pelvis will tilt anteriorly to allow for a greater hip extension range during the late stance phase and push-off. However, teaching runners how to control against an excessive anterior tilt in a controlled environment within their strength training program will help promote core stability and a more aligned and rigid position on the road or trail.

The most beneficial exercise that helps tie together the spine and pelvis while resisting against motion at the extremities, just like while running, is the dead bug. The dead bug is classified as an anti-extension core stability exercise. When classifying this exercise in relation to the spine, that is exactly true. But as I noted above, hip/spine extension and anterior pelvic tilt go hand and hand. So by limiting spine extension, you are also teaching the pelvis how to resist an anterior tilting pelvis.

How to perform the dead bug:

Lay supine with your hands above the shoulders and your knees above your hips
Reinforce a position where you engage the abdominals and slightly pull the rib cage down
At the same time, move the opposite arm and leg away from each other in a controlled manner
Return back to the starting point and repeat on the other side
Repeat this for 2 to 3 sets of 8-12 repetitions per side while resisting any change in position around the pelvis and lumbar spine

Note: The emphasis of this exercise should be around maintaining stability at the pelvis and core while moving the extremities. Therefore, being thoughtful and always reseting when form is lost will be important.

Now, please understand that the dead bug is the best starting point to teach proper anti-extension core stability and resisting against the anterior pelvic tilt. But, it’s not the end-all-be-all. This is the foundation which should be applied to your other core stability exercises as well. These exercises can include front planks, side planks, bird dog, straight legs lowering, stability ball rollouts, etc.

Pelvic Drop: Part 1

The next position of the pelvis which we will cover is called the pelvic drop. A little bit different then the forward tilting motion of the anterior tilt, the pelvic drop is lack of control in the frontal plane.

To paint a clear picture… pelvic drop happens when you are standing on one leg as you are running, and the opposite side pelvis drops towards the ground. This is also referred to as a positive Trendelenburg sign (see picture below). Although the ‘opposite’ side drops, it’s actually a stability and neuromuscular issue on the stance leg. That’s because muscles surrounding the hip joint, pelvis, and spine need to fire in anticipation to and throughout single leg stance to maintain an optimal position. This drop is a sign of a poor feedforward and feedback mechanism that causes inefficient movement and increased injury risk in the surrounding area. Clinicians might also tell you that the hip abductors are weak.

Over the years, I have experimented with many exercises to figure out which allow people to appreciate this position the best. The hip hike and/or hip hike walking exercise is one that is simple to observe but challenging to execute. I usually try several different variations to see which one is the most easily achieved and then progress appropriately.

How to perform the hip hike:

This exercise can be done stationary, while standing on a weight plate or step, or while walking
Place your hands across the top crest of the pelvis on both sides
While isolating one leg as your standing leg, try to lift the opposite side pelvis so that it is level with or higher than your stance leg
When lifting the pelvis, do so without rotating the body or excessively laterally flexion the spine
Hold for 2-3 seconds and lower
Repeat for 8-12 repetitions and switch to the other side, or walk in an alternating fashion

Note: This should be a subtle motion when lifting the pelvis and more so to appreciate the position. Do not allow the body to alter it’s vertical position. This drill can easily be used as a neuromuscular prep before any single leg strength training or within your running dynamic warm-up.

Pelvic Drop: Part 2

Once proper control and positioning of the pelvis is appreciated with the hip hike, I like to take it a step further. This is where most people struggle when it comes to controlling the pelvis. It’s important to realize that running requires varying angles at the lower extremity joints and a significant force during initial contact. Therefore, the hip hike is a solid neuromuscular exercise to appreciate the position which then needs to be loaded further.

Since running requires control through a degree of hip flexion and extension, this needs to be simulated while emphasizing levelness at the pelvis. One exercise in particular that can be helpful is the slow eccentric step up. Now, before I explain the movement, it’s very important to realize that height of the step matters tremendously. Using a step that is 6-10 inches is all you want when re-training control of the pelvis. Anything higher and the added range of motion will be working against pelvic control.

How to perform the slow eccentric step up:

Find a stair or low step that is approximately 6-10 inches high (the lower the better to start)
Place one foot on the step with a bent knee, and slightly lean the body forward over that leg
Adjust the pelvis to determine what position allows you to be level across both sides
Drive through the front leg to pull the body up into single leg stance
Ensure you are completing this motion slowly and maintaining levelness of the pelvis
Lower back time while emphasizing the front leg controlling you down, rather than the back leg reaching for the ground
Complete for 2 to 3 sets of 8-12 repetitions per side

Note: Control of the pelvis trumps height of the step. Therefore, start with a lower step and progress once you master the position. This same positional control of the pelvis should be implemented with other exercises, such as: lunges, single leg stance, etc.

In the end, this approach to re-establishing and reinforcing proper position of the pelvis takes time and consistency. I usually recommend that my runners progress through focused exercises for 3-6 months to see reliable results. It’s also smart to consider other running variables such as cadence, vertical oscillation, and crossover sign which will impact position of the pelvis. So make sure you are determining what areas require an intervention and proceed as needed.

If you have any questions about this topic, please feel free to comment below or schedule your FREE 15-minute Discovery Call. The Discovery Call is a way for us to connect and talk more specifically about your needs, as well as answer any questions you might have.

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

5 Movements to Improve Lower Extremity Flexibility Without Stretching

May 15, 2019 · by Garrett McLaughlin

Article written on May 15th, 2019 at 08:36am | Follow Garrett on Facebook and Instagram |

Do you feel tight and stiff in the lower extremity throughout the day or after certain activities?

Have you been told to stretch more because you are “tight?”

If so, addressing your flexibility and/or muscular tension might be a valuable addition to your daily routine. Yes, maybe that’s the case! But, where do you begin?

Over the years, there has been a big debate on which type of stretching is more effective. Research has studied static vs. dynamic stretching and they both have their time and place. Click here to read a review of research on the topic. One area I generally aim to increase flexibility and reduce muscular tension is directly within my client’s strength training program.

Now don’t get me wrong, a shortened and/or stiff muscle is not always a bad thing. This is especially true in my running clients who use these characteristics to increase running economy and speed. But, once they start negatively impacting the range of motion needed to get into certain positions necessary for their sport or linger throughout their daily routine is usually where I will intervene.

When I was in my much younger years, while playing high school hockey to be exact, my hips were extremely tight. This could have been a normal adaptation from years of playing the sport or the increased volume that high school hockey provided.

Despite static stretching day after day, I didn’t see much benefit besides some temporary relief in muscular tension. It wasn’t until years later that I reduced the amount of static stretching and modified my strength training program that quickly created longer lasting and sustainable results in terms of flexibility.

Why do I think this happened?

Flexibility is about more than just stretching individual muscles or muscle groups. More often than not, we feel a muscle is tight and immediately lengthen that specific muscle while holding for 30-60sec.

What we often miss with this approach is the nervous system’s contribution on muscle length, safety (increasing tone to prevent over stretching a tissue), and tolerance to loading in general or at certain tissue lengths. That’s where modifying your strength training program to lengthen certain tissues while controlling through a greater range of motion could provide better results. At least it did for me!

How do you improve flexibility and reduce stiffness within your strength training program?

To address flexibility within your strength training program, it all comes down to exercise selection and a progressive loading protocol. Plain and simple, certain exercises more readily promote flexibility than others depending on where your issue may be.

For instance, if you suffer from hamstring tightness it might be more helpful to incorporate the romanian deadlift (RDL) than a prone hamstring curl. The RDL directly lengthens the hamstring muscle group while the body hinges into hip flexion, thus building strength to the end-range of hamstring flexibility.

It’s important to consider that loading these movements in a controlled manner might be a big contributor to successfully improving flexibility. Perhaps the nervous system allows for greater lengthening when the body is in control of the movement, via an active mechanism, rather than aimlessly cranking on a muscle while static stretching.

From a loading standpoint, progression is key. If you begin with a resistance that is so heavy that you are unable to load comfortably to your end-range of motion OR it creates excess muscular soreness then results might be limited. Instead, start with a manageable load and gradually increase week by week. This will allow you to consistently lengthen to the end-range without overloading the tissue or creating excess delayed onset muscle soreness that will actually be perceived as tightness/stiffness.

In this next section, I want to share with you a video outlining various lower extremity movements that improve flexibility at the following areas:

Quadriceps/Hip Flexors
Hamstrings
Hip Adductors (Groin)
Gluteus Medius (Lateral Hip)
Calf

1.Muscle Group #1: Quadriceps/Hip Flexors

Movement: Split Squat & Rear Foot Elevated Split Squat

2. Muscle Group #2: Hamstrings

Movement: Romanian Deadlift & Offset Romanian Deadlift

3. Muscle Group #3: Hip Adductors (Groin)

Movement: Assisted Lateral Squat & Lateral Squat

4. Muscle Group #4: Gluteus Medius (Lateral Hip)

Movement: Assisted Cross-Behind Lunge & Cross-Behind Lunge

5. Muscle Group #5: Calf

Movement: Calf Raise from a Deficit

Now that you understand various lower extremity movements and the muscle groups which they target, it’s important to implement the most relevant into your program. If you have quadriceps tightness and are currently performing back squats, the split squat or rear foot elevated split squat might be a better option for the time being. By no means do you have to give up your favorite exercises altogether. But, reduce volume in that exercise and add one from above that targets the desired area while still working on your flexibility outside of the gym. Stay consistent and slowly progress week after week to see reliable results.

If you have any questions or want help creating an individualized exercise routine that helps you improve flexibility and overall move more efficiently, please click here to contact me. I hope this article has provided you with value! Thanks for reading.

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

3 Single Leg Exercises to Reinforce Good Lower Limb Alignment

April 23, 2019 · by Garrett McLaughlin

Article written on April 22nd, 2019 at 02:59pm | Follow Garrett on Facebook and Instagram |

Running is such a dynamic activity that requires stability, balance, and alignment as you bound from one leg to the other. That’s why focusing on these characteristics within your strength training program can make a huge impact on how well you function on a single leg. That is, if you address them properly…

When we look more closely at alignment of the lower limb, it becomes clear that emphasis needs to be placed at the foot and hip. These two areas ultimately control the knee joint, which most people consider the culprit for poor alignment at the lower extremity. Although there is a small degree of tibial (knee) internal and external rotation which could impact alignment, it’s more likely a stabilization issue at the medial longitudinal arch or posterolateral hip musculature. These areas need to possess proper feed-forward and feedback mechanisms during late swing phase, foot strike, and midstance. Basically, they provide input to the nervous system in preparation and response to movement/joint position to maintain optimal alignment of the limb.

Over the years, I have tested a variety of single leg movements on my running clients to determine which will provide the best bang for your buck. In doing so, there have been three which have shown consistent, positive results. Of course, your exercise selection should target your goals and body’s specific limitations. However, from a general standpoint these three exercises are well worth your time if you want to improve stability, balance, and alignment. They include:

Lateral Toe Taps with Band
Lateral Step Down
Slow Eccentric Step-Up

To best explain the key points of each exercise and why they matter when it comes to stability and alignment, I’ve included a video below which will teach you how to perform each one correctly and with the most success. The next step is for you to stay consistent over the next few months and emphasize good control to see positive results and carryover to your running.

Thanks for reading about single leg alignment and stability. I hope this article highlighted it’s importance when it comes to running and being more efficient on a single leg. If you have any questions, please feel free to comment below or contact me directly.

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

Assessing Hip Stability with the Lateral Step Down

April 17, 2019 · by Garrett McLaughlin

Article written on April 17h, 2019 at 03:57pm | Follow Garrett on Facebook and Instagram |

Hip stability is super important for runners. But, how do you know if you are proficient in this area without paying a healthcare professional a costly amount of money for an evaluation? Easy! You complete the lateral step down assessment…

The lateral step down is a very simple movement that you can use to build strength, stability, and balance that carries over to running. Or, it can provide insight into how well you are positioning the body on a single leg which relates to the initial foot strike and mid-stance phases of gait.

How to complete the lateral step down assessment…

Find a box or stair that is approximately 4-8 inches in height
While balancing on the platform, lower down until the non-stance leg touches the ground
Make sure to do so slowly and lightly touch the heel to the ground
Rise back up to the starting position
Assess if one or more of the following things happen:
- Inability to maintain balance and complete the movement for 10 repetitions
- Shifting or tilting of the body over the stance leg
- Inability to lower all the way to the ground
- Noticeable loss of the levelness at your pelvis (drop on the non-stance side)
- The hip internally rotates and therefore the leg does not stay aligned
- Inward collapse of the knee and therefore the leg does not stay aligned
- Collapse of the medial arch and flattening of the foot
Record the results
Complete on the other side

When performing the lateral step down, there are two different positions which could be valuable to assess. The first being more of a hip-dominant position where you slightly sit back into the hip and lower down. The second is with a vertical posture that allows the knee to travel over the toes. Both of these can provide important information on how well you stabilize in a hip versus knee-based strategy.

Want to learn more about hip stability and how to complete the lateral step down assessment? Click the video below to watch the assessment in action before trying it for yourself.

I hope this article helps you determine if more attention needs to be placed on improving lower extremity stability and balance with the lateral step down. For runners, this can shed some light on how efficient you are on one leg.

If you noticed one or several of the positive signs outlined above, make sure to add single leg training into your routine to resolve this weak link. As always, please comment below or reach out directly with questions.

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

‘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

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