Garrett McLaughlin, MS, ATC, CSCS, ART

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‘In the Spotlight’ with Carol Hough

March 10, 2019 · by Garrett McLaughlin

In this edition of ‘In the Spotlight,’ let’s talk with Carol Hough. I met Carol for the first time over a year ago when she attended one of my learn-by-doing seminars at Fleet Feet Sports Nashville. We scheduled a consultation and I was very excited that she was ready to incorporate strength training to support her knee and supplement her running program.

From the beginning, we knew it would be a slow and steady process to begin implementing strength training within the limits of knee pain. Carol stuck with the program for over a year now and has showed strong improvements in many areas!

In addition to her dedication each and every week, Carol brings an upbeat personality and “heckling” sense of humor to each session. To say we have fun is an understatement! And, to get results while doing it is what makes doing what I do so enjoyable.

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

Carol Hough

Q: Where are you from?

A: “I am originally from a little town called Leechburg which is approximately 35 miles northeast of Pittsburgh, PA. And, I moved to TN with my job in 1991.”

Q: What do you do for work?

A: “Project Manager in the Underwriting Dept. at Cigna Healthcare.”

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

A: “Running and cycling tend to be where I spend the most of my time outside of work. I also enjoy hiking and reading but they tend to take a back seat to running, cycling and of course, Garrett’s strength training class for runners!”

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

A: “Hmmm, good question! After I retire and do more exploring of other countries, I’ll get back to you with an answer on this one!”

Q: You have been known to be called “The Heckler,” do you see yourself as a prankster?

A: “No, I don’t think of myself as a prankster. Although I have pulled some good pranks over the years, they are few and far between. I tend to save my ‘heckling’ for folks I appreciate and have fun being around.”

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

A: “I believe my goal was to strengthen the legs so that I could continue to enjoy running. Due to the arthritis in my knee, it had become more painful to do any kind of distance running or even walking several miles at a time.”

Q: What motivated you to work with Garrett and/or start making changes in your routine?

A: “Arthritic knee issues where I knew that if I wanted to continue running that I needed to do some strength training. I’ve found that I tend to improve more when training with others vs. doing thing exercises on my own. After researching available classes at the Y and other trainers, I attended one of Garrett’s clinics offered at Fleet Feet and was impressed by how he ran the clinic given that folks were at all different levels of ability.”

Q: You’ve had a history of knee pain; do you feel strength training has helped you function better and with less pain?

A: “Yes, strength training has definitely helped and I’ve been able to run some without the knee brace. I’ve also noticed that my knee is more stable when doing the various exercises during class as well as when running without the knee brace. In the fall of last year, I decided to do the ‘Mega Hike’ (26.2 miles) at Long Hunter State Park knowing that I would probably not be able to do the entire distance due to my knee issues and the fact that I hadn’t trained for it. To my surprise, I was able to complete the entire distance without being in too much pain during it or afterwards and I really believe it was due to all the strength training I had been doing with Garrett’s class.”

Q: What are some of the exercises that you really have to focus more intently on due to the knee?

A: “Although I’ve significantly improved on Step Ups and am now doing them with weights, I still have to focus on the stability of my bad knee when doing them.”

Q: Are there specific exercises that you feel are the most beneficial for you?

A: “I guess I’d say the ones where I’m able to see how stable the knee is while doing them such as: Lunges, 2 DB Step Ups, DB Split Squat, Squats in general. However, I’m sure there are others that help as well.”

Q: Since joining the group training program, what are the most noticeable improvements you’ve seen so far?

A: “Most notable is being able to actually do the 2 DB Step Ups with confidence. I’ve also seen lots of improvements with upper body strength and core exercises. And most importantly, I’ve been able to run some without my knee brace without worrying about my balance (knee stability).”

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

A: “The improvements so far probably took longer as I’m not good at doing the corrective exercises that Garrett prescribed on a daily basis. (Sorry Garrett!) I’m focused 100% during our classes but with running 3 days a week, cycling or spinning 2 days a week, Garrett’s class one day a week, 1 rest day a week — my weekly exercise routine is full. I tend to prefer exercising after work and find it difficult to get up any earlier during the week in order to fit in my corrective exercises. However, this year I am now trying to do them on my rest day. ☺ As to other struggles, I would get frustrated at times (and still do) when encountering a new exercise which I wasn’t able to do – most recently it was the Super Plank! Sometimes I was able to acclimate to the new exercise faster than other exercises so that at least I saw improvement. Haven’t been successful yet though with the Super Plank so need to work on that one!”

Q: What are your thoughts on the group training program?

A: “I absolutely love the group training program! The camaraderie of the group is great and we often encourage each other, at least when we aren’t heckling Garrett. The monthly training program is helpful in that we know what we’ll be working on that month. I love the variety in the exercises we do so that it’s not always the same things. During class, Garrett makes sure that our individual form is correct and he makes certain that he knows how you’re doing that week too. So although it’s a group class/training program, I still think there is a lot of individual instruction/attention provided.”

Q: How do you feel strength training impacts your daily life and running?

A: “I’ve seen improvement in my balance/stability given my knee issues as well in my core has benefited as well. In addition, the strength training has helped me improve upon my upper body strength. All of these things working together will allow me to continue running and being very active in hiking, cycling, etc.”

Q: What is that one thing you dislike the most but continue to work on because you know it will help?

A: “At first it was the bear crawls, but I’ve improved there. Currently it is the Super Plank as I’ve not yet been successful in doing the # of reps we’re supposed to do.”

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

A: “I believe that Garrett’s friendly personality along with the way he encourages us, regardless of where we are in our abilities, is one of the differences. Garrett gets to know his athletes and is able to quickly adjust an exercise to meet our specific needs when necessary. The monthly training program that Garrett sends out is awesome, especially since he includes links to videos of the exercises so we can see how to do them correctly. I also think that the Orthopedic/Functional Evaluation that Garrett does on a quarterly basis sets him apart from other professionals. Following the evaluation, Garrett provides us with our individualized corrective exercises and works with us to further tailor them to our needs, when necessary.”

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

A: “This year I want to focus on continuing to improve my stability and begin improving my running pace as it’s definitely not where it was due to the knee issues. My slower pace is messing with me mentally as far as signing up for any races but I need to get over it and just do it!”

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

2 Simple Drills to Improve Posture and Thoracic Mobility

February 17, 2019 · by Garrett McLaughlin

Article written on February 6th at 05:19pm | Follow Garrett on Facebook and Instagram |

Wait! Before going any further, answer the following questions…

Have you ever felt tight and restricted in your mid to upper spine?
Does your job require sitting at a desk throughout the day?
Is one of your goals to increase posture and mobility of the upper body?

If you answered yes to any of those questions, identifying whether or not you lack mobility in the thoracic spine is important. And if so, this article will show you exactly what to do about!

The thoracic spine consists of 12 vertebrae between the neck and lower back. Essentially, it’s the largest part of our spine that often gets abused thanks to the growing use of technology, sitting for extended periods of time, and even a well executed exercise routine.

Despite the thoracic spine being a crucial area for proper function of the spine, neck, and shoulder regions, it’s not commonly painful. Instead what you’ll find is lack of mobility in extension, lateral flexion, and rotation. This is often hard to perceive outside of the normal feeling of tension, and therefore needs to be properly assessed to determine it’s severity.

How to self-assess your thoracic spine mobility in rotation? The Seated Thoracic Spine Rotation Test is the best starting point.

In the video below, I provide a quick demonstration on how to properly assess rotation at the thoracic spine. This is very easy to perform at home while sitting directly in the doorway. Simply, face the open side of the doorway with the shins touching the wall and try to rotate fully to either side. Plain and simple, can you touch the doorway with the broomstick?

Now that you have a more clear cut understanding of how much thoracic rotation you possess, what do you do about it? Well, if you could easily touch the broomstick to the door jamb then you can rest assured that the following drills aren’t necessary for you. But if you could not, we have work to do!

Two beneficial drills that come to mind are the sidelying thoracic spine rotation and bench thoracic extension. Please watch the video below to learn how to properly perform these drills for improved thoracic rotation..

Now that you have a better understanding regarding mobility of your thoracic spine and two helpful drills to improve function, it’s important to realize how much effort it takes to make an impact. If you are sitting 8-10 hours a day and uncovered a severe limitation in mobility, performing these drills every hour might be needed to see reliable results. However, if there was only a mild limitation then adding them to your daily mobility routine might be enough. The key is to be consistent day after day and re-assess periodically to gauge progress. And, always consider removing any excess sitting or tasks that require you to be in a forward rounded posture.

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

‘In the Spotlight’ with Jennifer Ishee

February 10, 2019 · by Garrett McLaughlin

In this edition of ‘In the Spotlight,’ let’s talk with Jennifer Ishee. I met Jennifer over a year ago while working with the Fleet Feet training program. She was new to running and started experiencing some foot pain. This corresponded nicely with my first ever 6-Week Challenge for Runners and I was excited when she joined the program!

Ishee has been one of my favorite people to work with over the years. She works hard during each session and focuses on the key points which makes each exercise matter. Just like every training and rehabilitation program, there have been ups and downs from time to time. But, through continued effort and perseverance, Jennifer has created a system which works for her to see the best long-term results.

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

Jennifer Ishee

Q: Where are you from?

A: “I grew up in Franklin, TN.”

Q: What do you do for work?

A: “I teach Latin to high school students.”

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

A: “I love putting together jigsaw puzzles, listening to music by The Piano Guys, snuggling with my cat, and studying chess. Chess is actually more than a hobby, because I train quite a bit and compete in tournaments from time to time.”

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

A: “I would live somewhere in Europe, because there is so much more history and culture there as well as greater opportunities and appreciation for chess.”

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

A: “My original goal was to build physical stamina and endurance for chess tournaments, because I was having difficulty maintaining a strong performance level over consecutive rounds lasting 3-5 hours each. I also wanted to incorporate some strength training to better prepare my body for more running programs for beginners. My goal almost immediately switched to surviving Garrett’s six-week challenge and coping with pain from the plantar fasciitis which had apparently been developing during my previous 5K training.”

Q: What motivated you to work with Garrett and/or start making changes in your routine?

A: “I had recently discovered running and had just finished two back-to-back 5K Fleet Feet training programs, and the next one wasn’t for two months. So I needed something to do. I also wanted an in-person experience and was lacking confidence and consistency with the strength-training book I was using and was bored with workout DVDs. I remembered Garrett from a Fleet Feet seminar and thought the six-week challenge would be a budget-friendly way to try out a personal trainer.”

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

A: “My foot pain has decreased significantly. It is more of a discomfort now and is not even noticeable some days. My balance has also improved drastically, and I feel stronger.”

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

A: “Nothing worthwhile comes easy.

I was halfway through the six-week challenge when I informed Garrett that I was quitting the program because it was aggravating my foot and causing a lot of pain. He shocked me by declaring that quitting the program would actually be worse for my foot. He backed up his claim with scholarly research to help me understand how loading the foot would be more beneficial than letting it rest. He modified or replaced exercises like sled pushes and squat jumps and assigned lots and lots of one-legged eccentric calf raises with a rolled-up towel under the toes. It was uncomfortable, monotonous, and seemed to take forever, but it was a concrete plan backed by research and eventually this plan paired with the RAILs and strength program started making a noticeable difference after months of consistent effort.

Then as the school year resumed, I had difficulty balancing work, chess, and fitness. I only seemed to be able to make time for two of these, and fitness kept being knocked off the priority list. I looked up one day and was horrified that I had essentially missed 3 months of RAILs and strength sessions. It was really, really hard to get back in, because I had lost so much stamina and some strength. It’s amazing how much the daily RAILs program had compounded over just a few months and just how far I had fallen. The first few strength sessions were especially humiliating and caused much soreness, but I pushed through and am now back to making progress again.”

Q: If there is one piece of advice that you could provide to yourself when you first started this program, what would that be?

A: “I would have tailored my RAILs to fit my mini habits plan a lot sooner. A “mini habit” (per Stephen Guise) is a habit that you do everyday and is so small and easy that you can talk yourself into doing it on even your worst, unmotivated days. This small daily action compounds over time, moving you toward your goal and decreasing your resistance to working out. There is always the option to do “bonus reps,” but it is never required. I initially made my mini habit a “Garrett session” (RAILs, group strength, or eccentric calf raises), but this proved to be too large and caused resistance and excuses. Overtime, Garrett and I found a solution. He decreased my RAILs significantly and put asterisks next to a few must-do exercises. These asterisked exercises take 5-7 minutes and are my current mini-habit. I give myself a sticker every day I do this habit (and my chess mini habit). It hasn’t been perfect, but this new plan seems to be working better for me.”

Q: Despite still having some lingering plantar pain, what strategies have you found to be the most beneficial?

A: “Following Garrett’s plan has been most helpful. He is very knowledgeable about plantar pain, and my feet suffered whenever I veered from the plan. Part of what made his plan work was that I was strengthening weak areas higher up that were leading to some of the pain, especially my hips and calves. I’ve noticed that if my hamstrings start feeling tight after a strength session, my feet usually hurt the following day. So I have become accustomed to wearing compression socks and drinking rooibos tea after strength sessions. I also wear supportive shoes at home when my feet are especially tired.”

Q: What is your favorite part about the group training program?

A: “I love receiving individual feedback from Garrett but also having the camaraderie of others. Even though I am quiet by nature and don’t crave conversation, it really helps to workout with a small consistent group of people. Sometimes I start strong and lose steam as the session goes on, and seeing others pushing through really helps me during those tough moments. And after a long day at work, it is a relief to just show up ready to workout instead of having to encourage myself on every exercise.”

Q: How do you feel the quarterly check-in/evaluation plays into your success?

A: “The quarterly check-in is huge. Having that quiet, one-on-one time with Garrett to talk about my specific struggles, concerns, and goals is invaluable. One time in particular, it was an important wake-up call, because I hadn’t really done my RAILs or strength consistently for 3 months, and it really showed in my test results. It was a vital chance to dig into what was going on, regroup, and form a new plan.”

Q: What is that one thing you dislike the most but continue to work on because you know it will help?

A: “I really dislike calf raises, especially eccentric ones with a towel under the toes, because they are uncomfortable and seem to take forever. They also don’t fit neatly into my mini habit plan, because they are meant to be done every other day. I tend to “overlook” them unless they are part of the strength session but realize that they helped me in the past and that I should aim to complete them more often.”

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

A: “He is the first athletic trainer with whom I’ve worked, but I really like how friendly and encouraging he is while also pushing me to lift heavier or go further. I also love how organized he is with his training sheets and clickable exercise videos and I highly value his ability to explain why certain exercises should be done a certain way and how he supports his techniques with scholarly research.”

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

A: “Obviously, getting rid of my plantar discomfort completely and running again would be awesome. But my real goal in 2019 is to be process-oriented (rather than results-orientated) and to focus on building consistency. I want to see how many continuous stickers I can earn by doing my mini habit (i.e. the asterisked activation exercises in my RAILs plan) every day and work toward completing my full RAILs more often. I also want to be more consistent with my strength sessions and eccentric calf raises and start going for moderate walks. “

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

How to Get the Most From Your Dynamic Warm-Up

January 27, 2019 · by Garrett McLaughlin

Article written on January 27th at 09:49am | Follow Garrett on Facebook and Instagram |

The dynamic warm-up is so crucial to prepare you for the demands of running. But, do you have a specific system in place that provides reliable results time after time? Most likely not.

Oftentimes what becomes the problem is that the dynamic warm-up is thought of as a stretching and flexibility session OR a literal increase in muscle temperature. Are you someone who incorporates a series of static stretches before running? Or, do you walk and slow jog for a short period of time before picking up to your pace for that day? If so, this article will provide you with a much more thorough and worthwhile system to implement in order to see big results with your running.

Of course, the strategies I listed above do need to be taken into consideration as part of your warm-up. But, you also need to to address your specific limitations, the demands of the sport, and thus prepare the body accordingly.

When designing a dynamic warm-up for my clients, I like to include (4) different areas that I feel provide the best results in the most reliable way possible. These include:

Neuromuscular Control
Muscle Temperature & Joint Lubrication
Locomotion
Shock Absorption

Let me break down each section individually so you fully understand it’s importance and consider how it will enhance your dynamic warm-up…

Neuromuscular Control

Neuromuscular control is a term to describe the connection between the nervous system and muscles. Essentially, do you have control of important body areas that will allow you to fire the proper muscles needed to run with authority. Key areas that are specific to running are the foot, calf, gluteals, hip flexors, core, and scapular muscles. Knowing where your specific limitations are will help narrow down this section to only what is the most important. So, if you have good neuromuscular control of the intrinsic foot and hip flexors, address the calf, gluteals, and scapular muscles to fine tune your weaknesses and prepare for the upcoming run.

Some examples of relevant neuromuscular drills for running include the following: yoga toes, calf raises, sidelying hip abduction isometric hold, supine 90/90 w/ resisted marching, dead bug, bent over T.

Muscle Temperature & Joint Lubrication

Muscle temperature and joint lubrication is what runners most commonly think about and complete when it comes to the warm-up. Essentially, can we increase heart rate and tissue temperature while also moving the joints to prevent stiffness as it relates to running.

I’m not saying static stretching is wrong when it comes to programming for this section, but it certainly is not the most effective. What we need to realize about running is that it is a mid-range activity. Therefore, cranking on muscles to increase range of motion is probably not super important before you run. Instead, focus more on actively moving through your range of motion to prepare the body and joints for movement.

Some examples of relevant muscle/joint warm-up drills are: calf raises, leg swings, arm swings, spiderman lunges, step ups, squats, walking lunges, etc.

Locomotion

Locomotion is an often overlooked aspect of all warm-ups, especially for runners. I love locomotion as the transition point between warming up the body, improving timing and coordination, and beginning to increase the demands in terms of loading and absorbing ground reaction forces. Since running is a plyometric-like activity, you must increase the velocity of your movements before hitting the road. We can’t just expect some low level neuromuscular drills and leg swings to successfully prepare you for the high impact demand of running.

Locomotion drills in particular further enhance neuromuscular control, tissue temperature, joint lubrication, timing, and coordination in a controlled fashion. Essentially, they are the skills that create an efficient running cycle and finally get you moving while exposing yourself to higher impact.

Some examples of relevant locomotion drills are: low bear crawl, low skip, A-skip, B-skip, power skip, lateral straight leg bounds, and carioca.

Shock Absorption

Shock Absorption is easily the one area that does not get programmed in most dynamic warm-ups. With ground reaction forces throughout lower extremity being so high during running, it’s important to expose the body to these demands in a controlled environment before pounding the pavement. Even though the emphasis is on landing in a soft and absorbent manner, this section further addresses propulsion just as much as shock absorption.

Research shows that the body has to withstand forces up to and sometimes exceeding 2-4x it’s bodyweight while running. Just as previously stated in the locomotion section, if you go from leg swings or walking lunges to that much impact, the body will not be adequately prepared for that degree of loading. That’s why adding some double leg and single leg jumps will be the icing on the cake to fully prepare the body for the demands of running.

Some examples of relevant shock absorption drills are: vertical jump & stick, single leg vertical jump & stick, bounds, medial to lateral jumps, repetitive vertical jumps, and more.

As you read through each of those sections, you might be thinking to yourself, “Where do I begin?” I wish I had the best answer for you as this systematic and progressive dynamic warm-up should be individualized to your needs. That’s why I highly recommend reaching out to a trained healthcare provider who specializes in working with runners. Click here to schedule your FREE 30-minute consultation.

In the meantime, below is a video tutorial on this dynamic warm-up system so you can learn more about each specific aspect with general suggestions on related drills. Remember, general recommendations often get general results. So work on fine tuning this system to work for you and please reach out with any questions or comments.

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

In the Spotlight: Jessica Mizell

January 8, 2019 · by Garrett McLaughlin

In this edition of ‘In the Spotlight,’ let’s talk with Jessica Mizell. I have been fortunate to work with Jessica for over a year now and enjoy each and every session.

For the past year, Jessica and I have worked to address her daily work routine and towards specific health & fitness goals. Due to a demanding job that consists of re-organizing classrooms, re-locating heavy objects, and/or sitting for an extended period of time completing administrative work, our focus often varies from breathing and stress reduction to movement and lifting. Because we only see each other once a week, it’s important to detail out the most beneficial strategies to complete when we aren’t together. This could range from diaphragmatic breathing on a stressful workday to exercise and strength training throughout the week.

One area that has seemed to be impactful is workplace ergonomics. After recurrent pain at the neck and shoulders, it became evident that looking more closely at the set-up of her desk, computer, and chair was important. I am thankful Jessica took the time to make these changes because too often do people seek manual therapy and corrective exercise without first removing the harmful stimulus which got them into the situation in the first place.

As we get underway in 2019, I am excited to work with Jessica more. And now that I know she likes pushing sleds (see below!) there will be a whole lot more to come!

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

Jessica Mizell

Q: Where are you from?

A: “I am from Baton Rouge, La. I’ve lived in the Nashville area for a little over two years.”

Q: What do you do for work?

A: “I work at High Hopes Development Center, a nonprofit inclusive preschool, kindergarten, and pediatric therapy clinic that serves children with special needs and those who are typically developing. About two months ago, I transitioned into a new role, Family Support Services Coordinator. I provide resources and create cost effective programming opportunities for our kiddos and families. For the previous two years, I was the Executive Assistant to the Executive Director, Volunteer Coordinator, and also coordinated the administrative aspects of our kindergarten program.”

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

A: I enjoy cooking for family and friends and trying out new recipes. I collect antiques and love hitting the antique stores in the area to find something to add to my collection. And I’m a die hard fan of the LSU Tigers and the New Orleans Saints.

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

A: “I would have house on a lake or river. I love being near a body of water. It’s so peaceful and relaxing.”

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

A: “The goals I wanted to achieve were to lose weight and create healthy habits in my daily routine.”

Q: What motivated you to work with Garrett and/or start making changes in your routine?

A: “I started working with Garrett shortly after I moved to Nashville. I had gained a lot of weight due to an autoimmune condition which caused inflammation and muscle and joint pain. I was off meds and doing better, but I knew I needed to make changes in my lifestyle. I had met with other fitness professionals, but never felt confident in their abilities to adjust sessions based on if I was having joint pain or any other limitations I may have had. Garrett’s background in athletic training is why I chose to work with him. He is an expert in his field and is always super cautious about anything that causes me joint pain. With his guidance, I have worked through lots of limitations and can do many exercises free of joint pain.”

Q: What is your favorite part about the sessions?

A: “I know I’m gonna regret saying this… but sleds are one of my favorite things. I remember the first time Garrett made me push a sled and thought there was no way I would be able to do it. Before my move to Nashville, I worked in college athletics and watched my student-athletes push sleds all the time. It looked intimidating and I never thought there would ever be a day where I would push sleds. Then I did it! It was challenging, but I felt accomplished. And every time I push the sled it reminds me that I can do hard things! And that’s really why I like it!”

Q: What is that one thing you dislike the most but continue to work on because you know it will help?

A: “Step ups!!”

Q: If there is one piece of advice that you could provide to yourself when you first started training with Garrett, what would that be?

A: “Being consistent in the long term is the key to a healthy lifestyle.”

Q: Your job can be very demanding on the mind and body. What strategies have you incorporated while at work to help de-stress and reduce tension at the neck/shoulders?

A: “Garrett has given me lots of stretches and exercises to use throughout the day when I feel tension in my neck and shoulders. It really helps me to get away from my desk for a few minutes when I feel the tension in my upper body. Instead of sending a coworker an email I will get up and go talk to them. Just a little movement helps tremendously. Going through a quick breathing exercise always helps me de-stress and reduces tension. I set an alarm to remind me and use the breathing exercise on my Fitbit.”

Q: Do you have any recommendations for others when it comes to desk and sitting ergonomics?

A: “Yes, for years I’ve had lots of pain and tension in my neck and shoulders. I’ve had lots of manual therapy, but Garrett is the only person who addressed the cause of the problem. I am amazed that making the few simple adjustments Garrett recommended to my office space relieved so much pain and tension. I would recommend checking if the height of your computer screen is too low, if your forearms are supported and being sure both arms are resting equally on the table.”

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

A: “Garrett’s background in athletic training sets him apart from other professionals in the field. With his vast experience, he sees things from a different point of view and I feel like I am working with a healthcare provider not a fitness professional. He is an expert in human anatomy and easily adapts exercises around pain, injury, or other health conditions.”

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

What I Learned in 2018…

December 24, 2018 · by Garrett McLaughlin

Article written on December 24th, 2018 at 10:26am | Follow Garrett on Facebook and Instagram |

As I sit here on the 24th of December, 2018, I am extremely happy for how the last year went while also being extremely eager for the year ahead. Because I always ask my clients to reflect back to learn where we can tighten up for better results, I think it’s important that I also do this myself. Without reflection we often overlook the key takeaways that allow us to be better the next time around. Basically, what can we do more of that worked well, while also removing those things which proved to be a waste of time.

Here are some of the most important things I learned in 2018…

1.Don’t make a thing a thing-thing

This past October I went to a Clinical Running Essentials course held by Chris Johnson, PT. One thing that struck me was his line, “Don’t make a thing, a thing-thing.” This line got me thinking of all the aches, pains, and movement issues I see on a daily basis.

Instead of pointing out or dwelling on every single “thing,” it’s important to first consider if it truly matters in the grand scheme of the client’s end goal. Of course it’s important to educate each individual client about their limitations that could be hindering performance or predisposing them to injury. But, it’s not necessary to point these things out in such a way that scares them or excessively highlights their shortcomings. I have seen this a ton from doctors and other local professionals which have left many people paralyzed and living in fear of such extreme consequences.

2. It just takes time

We live in this world of wanting immediate results and gratification. But, that’s just not realistic when it comes to the human body.

The timelines I have provided for new clients looking for specific results have nearly doubled. I learned my lesson that even in an ideal situation things don’t happen quickly or as planned.

When dealing with runners there are so many other variables to consider that you can’t constantly keep your foot on the gas pedal. Mileage needs to be taken into consideration and therefore resistance training has to back down at some point.

This is also true when dealing with chronic overuse injuries. I have worked with countless runners suffering with tendinopathy over the years. Based on the growing research, I have no problem telling them that this could take 6-12 months to resolve.

In the past when I saw quick results from performing Active Release Techniques (ART), I was naive enough to take it one session at a time. Now I’m much more blunt and unwavering when I tell them it’s time to embrace the marathon process of resolving an overuse injury.

This doesn’t necessarily mean that stopping all activity is needed. It’s actually quite the contrary. Instead, let’s manage the stimulus to not consistently overload the tendon while building resilience and tolerance to then ramp up training once again. And, be accepting of a few setbacks along the way. This is just the process!

3. Running-related injuries require a deeper look at running form and mechanics

For years dealing with runners it has always been orthopedic evaluations but no/minimal look at running form. That’s a problem!

When someone is having pain with a specific task, whether that be running or sitting at a desk, it’s 100% necessary to look at their mechanics during that specific activity. Before we go searching for underlying problems, are there any issues from a biomechanics standpoint that need to be cleared up.

I am hesitant to believe that stretching or strengthening a specific muscle or group of muscles will automatically make an ingrained activity suddenly pain-free. Yes, you may need some corrective exercise and re-education, but this should be in addition to fine tuning the activity itself in order to not overload the painful tissue or body area. What if it comes down to performing the activity more efficiently that leads to pain reduction and long-term success? Let’s start there and supplement as needed.

4. Pelvic control in split stance and single leg movements

Because I work in a fitness/performance facility, I am fortunate to watch people move each and every day. This includes my own clients, other trainer’s clients, and those taking group exercise classes. While being observant, the lunge and other split stance movements have really peaked my interest. It’s not that I have a problem with these movements, but how people execute them that often catches my eye.

There is a lot going on biomechanically around the lumbar spine, pelvis and hips. This includes tons of muscles and an interesting assortment of joints that need to be addressed for proper function. What I see regularly is poor control of the pelvis that is often viewed as contralateral pelvic drop.

Wait, what does that mean?!?

Contralateral pelvic drop means that when you are doing a lunge or split squat with your right leg forward, the left side pelvis actually drops when lowering into the bottom of the exercise. Or, vice versa. This drop is often a sign that the current variation of that split stance or single leg exercise is too challenging for that person to control.

For years, rehabilitation and fitness professionals have said that this drop is a sign of gluteus medius weakness. Yes, this may be part of the problem but oftentimes there is an underlying stability problem that needs to be addressed. What I have found is that strengthening the gluteus medius doesn’t always correct the drop without also addressing stability and control in lunge or other split stance movements. Essentially, strengthen the weak links and then put them into a position that demands proper positioning and stability.

This matters not just for the sake of better lunges, but also daily activities where you are predominantly on one leg, such as walking, up and down stairs, and running. Therefore, I recommend you think about this when you are in the gym because it is so easily overlooked. Click here to learn more by watching a video on the topic.

5. Do you really need to stretch?

Aha! Of course stretching would come up.

Just because you “feel tight,” doesn’t mean a muscle needs to be stretched. In fact, stretching might actually have negative effects.

Flexibility and tightness are interesting topics that have their similarities and differences. Everyone feels tight from time to time. That’s a common side effect of life, training, and sport. Then there are those who constantly feel tight in particular muscles regardless of the situation. What we need to take into consideration is “normal” ranges of motion and the flexibility demand during specific activities.

When it comes to hamstring tightness for an avid distance runner. Of course the first instinct would be to reach down and touch the toes or kick the leg up on the couch and lean forward, right? That makes perfect sense.

Because the hamstring is a biarticular muscle (crosses two joints- hip and knee), it’s length doesn’t change a whole lot during running. Therefore, is the feeling of tightness you have actually a limitation within that specific muscle group? Probably not.

Instead of consistently stretching the hamstrings day in and day out to provide relief but no long-term resolution, it may be more advantageous to strengthen these muscles, look at stability around the core/pelvis, and analyze running form. Are one of these an issue?

A muscle that is stronger and has a greater capacity for loading will fatigue less readily. So, if you notice “tightness” that comes on at mile 8 but is no issue throughout the day or before mile 8, consider increasing strength/endurance. What you’ll be surprised to find is that certain muscles that have been tight for years are only being overloaded with the repetitiveness and duration of running rather than being in a shortened position.

Want to learn more on this topic? Click here to watch “3 Reasons You Feel Tight.”

6. Correcting a problem will only do so much without first removing the harmful stressor

Years ago I heard Physical Therapist, Gray Cook, say that sometimes it’s more important to remove the harmful stimulus than to add any corrective strategies. This made complete sense but I didn’t act on that information as much as I should have. Until this past year…

In 2018, I have worked with so many runners suffering from tendinopathy and bursitis. Fortunately, this lends itself to experimentation and seeing what strategies consistency provide positive results. Come to find out, it’s often not adding some magic list of exercises or manual therapy, but rather talking through a thorough history of the pain stimulus that lends itself to the best results.

It all comes down to triggers. A trigger is a specific movement or position that causes or reproduces your symptoms. Instead of quickly brushing this off and diagnosing the problem, how about assessing your individual routine to determine where you are getting into trouble. When those specific triggers are identified, are there other strategies you can adopt to not “trigger” your pain?

For instance, posterior hip pain when running uphill. Continue to run but do so only on flat ground if that doesn’t elicit pain. Restrict uphill running for the time being until the pain stimulus is desensitized.

Lateral hip pain when sleeping. Place a pillow between the knees or adopt a back sleeping strategy while staying away from the trigger at night.

I could go on and on…

What is causing your problem? How can you get yourself out of that position or alter the movement in a healthy way to not create a pain stimulus. Try this first before worrying about adding a list of exercises that may or may not resolve the problem.

7. Less soft-tissue work and more loading to increase capacity

This is a tough pill to swallow for someone like myself who has spent thousands of dollars on continuing education specific to soft-tissue manual therapy. As much as I’ve seen great results using Active Release Techniques (ART), it seems to always come back to movement and re-education that fully resolves many of the issues. This is especially true with the growing research on tendinopathy and tendon loading.

What I hear a lot of is, I had _________________ (ART, dry needling, graston, chiropractic, etc…) done once and it fixed me. I always think to myself, “If you are “fixed,” then why are you back here with the same issue?”

An immediate reduction or elimination of pain never means the underlying pathology has been resolved. There is a some type of neurophysiological stimulus provided by manual therapy that causes pain to improve in many situations. But unless you correct the underlying issues and progressively load the tissue, is the result worth bragging about?

In my opinion, reducing pain is always the primary goal. But, from there, a whole lot of education needs to take place in order to instruct the client about the healing process to ensure this specific injury does not return in the future. This is where a proper and progressive loading program need to be implemented. Essentially, how do we correct the underlying issues which have predisposed this person to pain, while also progressively loading the injured tissue to build tolerance and resilience in the their sport and/or daily activity.

What we have also found through the growing research is that isometrics can be helpful in reducing pain, while slow eccentrics can resolve tendon-related injuries. Let’s start implementing some of these strategies early which are now backed up by research in addition to achieving a short-term reduction in pain from any type of soft-tissue manual therapy.

8. Your warm-up needs to specifically prepare you for the activity ahead

The dynamic warm-up is essential to prepare the body for activity but it is often so quickly and easily overlooked due to eagerness of the activity itself. This is a big problem.

While dealing with runners on a daily basis, you’ll often hear me consistently say that running increases load on the body up to 2-4x. So, how could you go from sitting in the car to this amount of stress and expect long-term success? Yes, I understand you walk slowly, jog slowly, or do some leg swings… This is not as effective as you would think when it comes to preparing for running.

The dynamic warm-up needs to progressively increase tissue/body temperature and be specific to the activity ahead. I also think that specificity has to do with your limitations as well. Basically, how do you prepare the body in a systematic way that sets them up to perform the activity with confidence and success.

A simple outline to follow when preparing for running is:

Neuromuscular control
Tissue temperature/joint lubrication
Locomotion
Shock absorption

These areas are essential and need to individualized to your needs, as well as the needs of the sport. Of course if you are warming up for a different activity, and not running, the system might changed slightly due to the demands of that sport. Regardless, next time you are warming up consider how to progressively load the body in a way that is specific to the sport and your individual needs.

9. Ask for help

For years I tried to do everything myself. What I have found is less success than if I had just asked for help in the first place. That’s easy to realize isn’t it? There are so many people out there that actually specialize in the areas you lack the knowledge in. For me this includes business coaching, graphic design, marketing, etc. Of course I lack in those areas, this is far from the focus on my education which was primarily in orthopedics, fitness, and human physiology.

What I recommend to you as we enter 2019 is finding those 1-3 people who would build up your weaknesses. That way you can continue to work on your strengths while supplementing with people who specialize in the other areas. This will lead to quicker growth, less time spent on areas you don’t fully understand, and likely more long-term and sustainable results.

If you have big fitness goals for yourself in 2019 or you are finally trying to resolve that lingering injury, I’d love to be help you provide you accountability and an easy-to-follow plan for great results. Take a second to fill out this form for a FREE 30-minute Success Session and you’ll be well on your way to make 2019 a year to remember.

Thank you for taking the time to read ‘What I Learned in 2018…’ This was a great year overall and I am eagerly awaiting what 2019 will bring. Since I learned so much this past year, I am happy to say I am much more prepared and ready to perform on my terms. Please comment below with any thoughts or takeaways from the past year.

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

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