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Garrett McLaughlin, MS, ATC, CSCS, ART

Functional Training // Injury Rehabilitation // Running Analysis

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    • Fireside Chat with David Jennings, DPT – “Improving Mobility for Runners”
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    • ‘In the Spotlight’ with Mary Lynn Griffin
    • Pelvic Control: The Overlooked Link to Better Running Performance & Injury Reduction (FREE Webinar Replay)
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Browsing Tags hip pain

‘In the Spotlight’ with Mary Lynn Griffin

February 6, 2021 · by Garrett McLaughlin

In this edition of ‘In the Spotlight,’ let’s talk with Mary Lynn Griffin. Mary Lynn attended one of my webinars in the Summer of 2020 to understand ways to resolve piriformis/hip pain and improve her running. I have had the absolute pleasure of working with her ever since.

A few of my favorite things (there are actually so many!!) about Mary Lynn is her attention to detail, ability to communicate exceptionally well in our remote relationship, and understanding how the short-term objectives align with her long-term goals. Some areas of the body respond more slowly then others. And this was the case with her hip pain that slowly and surely improved over the last 4-6 months. Luckily, her hard work and determination were the biggest factors which allowed her to take control of the injury to now run on her terms.

While running longer distances without walking, incorporating speed work, and doing so with minimal issues, Mary Lynn has become growingly more committed to the process of getting stronger, improving stability, and increasing her resilience to injury. All of this will set her up well for a strong running future and marathon PR (right, Mary Lynn?)!

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

Mary Lynn Griffin

Q: Where are you from?

A: “Midlothian, IL (a suburb of Chicago). In fact my current address is within three miles of my childhood home. Acorn doesn’t fall from the tree!”

Q: What do you do for work?

A: “I am a graphic designer, which I love. I’ve worked on lots of fun and interesting projects over the course of my career.”

Q: What are some of your favorite hobbies?

A: “I’m a hardcore nature enthusiast, so I spend a lot of time in the woods–running, biking, hiking, birding. I tried my hand at snowshoeing recently, and it was super fun!”

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

A: “A 12’ x 12’ cabin in the woods! This is my little joke when I need to get away from everyone, but any place near natural beauty will do.”

Q: Is there something unique about you that most people don’t know?

A: “In my past life, I spent a lot of time in the alternative music scene, which included some unusual encounters with semi-famous musicians.”

Q: You describe yourself as a ‘book worm…’ What is your favorite book of all time and the best book you’ve read within the last year?

A: “So many books! I’ll try to narrow it down. As a lifelong horse lover, I’ve always been a huge fan of Walter Farley’s “The Black Stallion” series. Most recently, I was captivated by Jane Harper’s “The Lost Man”. She’s great at weaving in unexpected plot details that keep you guessing.”

Q: Tell us about your running and exercise background and what is your favorite moment to date?

A: “I was never any sort of athlete, and I picked up running kind of randomly in my adult years. But turns out, I love it so much.

My favorite moment was definitely at the finish line of the 2018 Chicago Marathon. I was exhilarated and exhausted. As I fell in line to receive my medal, I saw what looked like a beautiful angel dressed in white handing out the hardware. Turned out it was then-world-record-holder Paula Radcliffe. It was such an honor!”

Q: If you had to choose between the trail or road running, which is your favorite?

A: “Trail running, no question. It makes me feel like a wild animal. (My husband told me not to say that part!)”

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

A: “First and foremost was to resolve pain in my glute and hip. It had completely sidelined my running, which was not good for my physical OR mental health!”

Q: Over the last 6-months, how would you describe the process of addressing the piriformis injury? And, how did your strength training and running program change while working with Garrett?

A: “As far as strength, I was like most people. When I actually got around to it, it was all about the old standy-bys–squats, curls, some non-specific cardio, etc. But one of the things I’ve loved about training with Garrett is working a program that is totally customized to my issues. He identified and continues to monitor my weak links, and prescribes very specific exercises to address those. I’m certain this has been key to my injury recovery. Also, the running progression has been very methodical (a new concept for me!), which encourages me to run smarter.”

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

A: “Aside from almost total pain resolution, the biggest thing has been my endurance! Even though I’ve run full marathons, walk breaks always came into play for me. However, after working with Garrett, I was recently able to run eight miles with no walks. I never thought that possible. Also, my pace, cadence, and running economy are better. Actually, so many things are better.”

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

A: “OMG balance exercises! I’m so wobbly! But I know that it will not only make me a better runner, but it will hopefully prevent me from being a “fall risk” as an old lady.”

Q: Some areas of the body respond quickly, while others are an ongoing process. Are there certain movements that you feel still require your full attention to become more proficient with?

A: “I have to really concentrate on single-leg exercise to make sure my knees don’t collapse inward, while I’m also trying to maintain a level pelvis, and…not fall over. Lol. I try to stay really focused on core exercises, too, so I don’t lose correct position. Even though this stuff is tough, I’m really optimistic about future gains.”

Q: You’re a very detail-oriented person. What would you say are the 1-2 finer points which have made the biggest difference?

A: “I run with a metronome now! I know lots of people hate it, but I might actually love it. I’m able to stay super-steady as far as proper cadence, which begets proper pace. It’s kind of Zen, and it really helps me get in the zone. That’s when I’m able to mentally run through all Garrett’s pointers, and try to execute them. The whole process is confidence-building, and fun, too.”

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

A: “Six months ago, I thought the window for more marathon running was closed for me. But now, I’m looking ahead to another 26.2, post-pandemic. And I’d love to crush my PR for the half marathon this year.”


Thank you for reading this ‘In the Spotlight’ segment. And, a big shout out to Mary Lynn Griffin. To learn more about the Healthy Running Program, please click here!

Pelvic Control & How to Address Within Your Strength Training Program

November 23, 2020 · by Garrett McLaughlin
| Article written on November 23th, 2020 at 12:03pm | Follow Garrett on Facebook and Instagram |

There are a lot of different areas to analyze when it comes to running form. But one in particular which is important from a shock absorption and stability standpoint is called contralateral pelvic drop (see image below). This is easily overlooked for foot strike pattern, stride length, and vertical oscillation, but is vital to promote frontal plane efficiency as you run.

Plain and simple, contralateral pelvic drop occurs when the opposite side pelvis drops during the initial loading response and/or the stance phase of running. What’s important to realize is that the opposite side pelvis is supposed to drop while running. I’m in no way attempting to say that the pelvis needs to remain completely level. But through the research we know this should equate to around  3-degrees or so, and anything more is deemed excessive.

Therefore, it’s important not to automatically assume contralateral pelvic drop is bad just like we have done with pronation over the years. Both of these are normal shock absorption strategies for the lower body when landing and loading on a single leg. But to optimize function of the lower limb, both need to happen properly rather then excessively to create stable and efficient movement, as well as to mitigate potential injury risk.

Over the years I have been fortunate to work with runners in sports medicine clinics, gyms, private fitness studios, and sports performance facilities. What this has allowed is the ability to watch hundreds of people move on a daily basis. There is often a lack of knowledge and instruction when it comes to pelvic control that can limit performance and create compensations associated with pain at the lower back, hip, knee, and foot.

Recently I created a video discussing contralateral pelvic drop and how to address this within your strength training program. With the majority of my running clients, we execute programs that address strength training and running retraining simultaneously rather then placing priority on one versus the other.

Fortunately, there is growing research and understanding that strength training is necessary for runners. However, I find that this is taken too literally as the majority of runners are focusing on strength over shock absorption, stability, and lower limb alignment. Improving strength can certainly make you faster and more resilient to running-related injuries, but the tips I provide in this video will lead to more efficient and economical running.

Do you have any questions about this content or are curious how contralateral pelvic drop relates to you? Click here to contact Garrett and schedule your running analysis now.

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 4th 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.

In the Spotlight: Kim Pettit

February 11, 2018 · by Garrett McLaughlin

We are back at it with another edition of the ‘In the Spotlight’ series. This month we have Kim Pettit, aka 110%. Kim earned this nickname in the Group Functional Strength & Mobility program where her effort is always top notch!

Over the past year it has been a pleasure working with Kim. She always bring with her a positive attitude and superb work ethic. Despite some obstacles throughout her marathon training (see below), Kim stayed consistent with the basics and was able to overcome. The result was a well-deserved first marathon completion this past November.

With 2018 being well underway, I am excited to see what Kim accomplishes this year!

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

Kim Pettit

Q: Where are you from?

A: “I was born in Lake Geneva, Wisconsin and lived there through a lot of my childhood.  I’ve lived in the Nashville area since my 30s.”

Q: What do you do for work?

A: “I’m a program manager in software development and have been with my company for 18 years.”

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

A: “Hiking, spending time with my daughter, white water rafting.”

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

A: “I don’t really have an ideal “location” in mind, but it would definitely be somewhere in the mountains, and nearby waterfalls would be a must. Great views to see the sunrise and sunset, feel the crispness of a cool morning, watch the birds and animals, and just being in the beauty of this world.  Being out in nature makes my heart happy!”

Q: What are the top reasons you enjoy running?

A: “It keeps me active and challenges me. I have a pretty stressful job and am tied to a desk all day long.  Running gets me up and out the door.”

Q: Recently, you ran the Marine Corps Marathon… How did that go? And, do you see other marathons in your future?

A: “The Marine Corp Marathon was my first marathon and I couldn’t have asked for a better experience. 6 months of training (most of it the TN summer heat) meant getting up at 4am each day to get my runs in before work. I still look back on it and can’t believe I ran 26.2 miles, but I was successful because I put in the work, including incorporating Garrett’s strength training into my routine.  As for future marathons, probably not.  Running the race wasn’t really that hard, but the training was pretty intense. I think I’ll stick to half marathons- still challenging, but not near as time consuming.”

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

A: “I had signed up for Garrett’s emails quite a while ago and had also been Facebook stalking him for a while and was really impressed with his knowledge plus his willingness to share things.  I had been having some nagging hip pain off and on for several years and finally decided to contact him in the hopes he could help me (see below for more details).”

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

A: “I started seeing Garrett in Feb 2017 due to a nagging ache on my right side. After a functional evaluation, he quickly diagnosed my problem and set me up with a plan to help me get things back aligned.”

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

A: “After just a few one on one sessions with him, I could tell a big difference in my running and my pain was gone. I now do a dynamic warm up before my runs, which was never part of my routine. I have since joined his Monday strength training class, which is the highlight of my week. He is wonderful to work with, listens well, and alters things as needed, especially if you are training for a race. His ART sessions are FABULOUS and I am 110% positive his assistance helped me have such a good marathon experience.”

Q: What is your favorite part about the sessions?

A: “The Monday night class is a small group which allows Garrett the ability to watch everyone and ensure we are doing exercises correctly.  Doing them incorrectly doesn’t add any value and could actually do more harm.  We also laugh a lot, and I really look forward to this class.  One on one sessions give us the opportunity to focus on those ‘trouble areas’ and to put together some exercises to strengthen those areas.  Garrett is not just a physical therapist who gives you exercises and then walks away while you do them (that has happened to me when working with other PTs), he is also a trainer, and he wants to make sure you are successful, so he is fully engaged when working with you.”

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

A: “I am super weak in my core- I still can’t do a normal side plank (have to do a modified side plank) and often can’t finish all of the core stuff, but I keep plugging away.”

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

A: “After a functional assessment, Garrett designs a plan to specifically help with whatever you need. It’s not a cookie-cutter ‘here are the standard exercises for your type of issue’.  As a runner himself, he understands our aches and pains and addresses concerns with compassion. His individualized plans incorporate strength training, mobility, and flexibility. He really does care about each of his clients- we are not just the next appointment of the day.”

Q: Looking ahead, do you have any new goals/races you are working toward in 2018?

A: “I haven’t run a half marathon in several years so plan on doing at least one and maybe two this year. I’ve also signed up for a part road/part trail half marathon just for fun.”


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

In the Spotlight (September): Brooke Kocher

September 15, 2017 · by Garrett McLaughlin

We are back at it with our second edition of ‘In the Spotlight!’ This month I have a recent client who’s diligence and attention to detail has been the best I’ve seen. And, it’s really no surprise she saw great results.

After the first session/evaluation, each one of my clients receive specific instructions on exercises and drills to perform daily. This is an area many of them could be more consistent to see better results. That was not the case with Brooke.

Brooke was always eager to learn and apply the strategies I recommended on a daily basis. This allowed her to see great improvements with her lower back/hip pain and begin slowly returning back to the activities which she loved so dearly.

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

Brooke Kocher

Brooke and her daughter at the Disney 5k in 2016

Q: First, tell us a little bit about yourself and where you are from?

A: “I am from Chattanooga, TN and have lived in Nashville with my family for four years. My husband, Ryan, and I have three children who are 9, 5, and 3. I am a full time mom and have loved the gift of staying home with them while also being involved in fitness, church activities and volunteering in the community.”

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

A: “This is a very difficult question because I love to travel and would be very happy living in many places. I was fortunate to travel abroad several times in high school and college and each trip I felt like it only increased my desire to live abroad for longer periods of time. One of my favorite spots was Edinburgh, Scotland. The history, rural and coastal beauty and cultural dances and music were all amazing.”

Q: Other the years, what forms of exercise have you been into?

A: “Early on I participated in gymnastics, diving, track, soccer, running and modern dance. Since having children, I have mostly enjoyed running longer distances and then I started doing CrossFit four years ago.”

Q: What are the top reasons you enjoy CrossFit and staying active?

A: “CrossFit was the perfect combination of gymnastic movements, running, introducing barbell movements (which was new for me) and the sheer competitive drive that I missed from organized sports. Plus I could compare my results to my husband. We are both competitive and push each other to improve as we age. I want to stay active to enjoy activities with my husband and children for as long as possible. Physical activity is my stress release, my creative outlet and my time to recharge in nature.”

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

A: “I researched Active Release Therapy (ART) and wanted to know if Garrett could address sciatic nerve pain with ART that physical therapy had not improved. I didn’t want to lose hope that I could be asymptomatic from a herniated disc, but I was starting to accept that maybe I would never fully recover. I didn’t know what goals to have other than moving without pain.”

Q: What was the catalyst that made you reach out to Garrett in the first place?

A: “I had been working with a massage therapist for several months and she recommended Garrett to me. She has been a fantastic resource so I trusted her judgment and she was hopeful that Garrett could address my problems better than past physical therapists had. And most of all I had prayed daily for God to order my steps and direct me to the next step in my treatment. I am thankful God knows what He’s doing!”

Q: What are the some of the improvements you’ve seen so far?

A: “I have seen countless improvements in my activities of daily living as a mom. I can pick up my 3 year old son without pain. He used to say, “hug me up” which means pick him up and hug him. I couldn’t do that without pain and it broke my heart. I can now bend down to tie my shoes, change clothes, get in and out of a car, carry groceries, race my children and participate in pilates/yoga classes that I thought would never be possible.”

Q: An individualized corrective exercise program that includes mobility, activation, strength, and movement was a big part of your success… Why do you think this was the case?

A: “I had to train my body to awaken and activate certain muscles that were not responding properly and therefore were putting undue stress on smaller muscle groups. As a gymnast and runner, I had always taken my endurance, strength, and flexibility for granted, but none of that mattered anymore if my muscle imbalance and poor activation sequences were putting me at risk for injury.”

Q: Do you think you would’ve seen positive results without the corrective program or if you only completed your exercises sparingly?

A: “I do not think I would have improved had I not trusted Garrett’s expertise and followed the corrective program as it was prescribed. Before meeting Garrett, I had been in physical therapy for 6 months under several different therapists, and did not see the improvement I hoped for. After working on Garrett’s program, I saw significant improvement. The specific movements and sequences made all the difference!”

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

A: “I dislike the restriction on movements that I know will lead to sciatic nerve pain. I wish I could resume all of the activities I once enjoyed, like running, but I know being patient and following Garrett’s guidance on which movements to avoid until my muscle balance and mobility have improved will be worth it.”

Q: Do you have any advice for others who are going through the same situation as you?

A: “The daily commitment to follow through on exercises at home will be the small and steady steps that eventually lead to long-term gains. Some nights the last thing I feel like doing is my stretches, but it is worth it.”

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

A: “I knew immediately that Garrett’s initial, thorough evaluation of my condition and attention to detail of my medical history, current pain levels, etc. showed his commitment to getting the proper diagnosis and corrective exercise program.  Knowing that he expected me to do my part and was confident that I could improve gave me the hope and encouragement that change was possible.”

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

A: “I want to pursue swimming and potentially resume running. My favorite activity with my 9 year old daughter was racing 5Ks, so I must keep improving in my corrective exercises in order to run without pain. But I trust that is possible with Garrett’s help!”


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

Resolving The Ever So Difficult IT Band Pain

February 3, 2015 · by Garrett McLaughlin

One of the first injuries I dealt with when I became certified as an Athletic Trainer was pain at the Iliotibial (IT) Band. What a frustrating process. Yes, the IT Band does take a beating in distance activities with it’s constant shortening and lengthening during the repetitive linear movements. Not to mention the tendinous portion slides over not just one, but two bony prominences at the greater trochanter and lateral femoral epicondyle. These two areas are common sources of pain, as tightness and friction can lead to injury. Make sure you review the anatomy of the IT Band below.

ITB

In order to solve IT band pathology, we often look to foam rolling, stretching, and strengthening to resolve the issue. But, what about alignment? From the top we have the pelvis which can be rotated or shifted in several directions. This causes an altered length/tension relationship in it’s surrounding musculature. At the bottom, the IT Band inserts upon the lateral border of the patella and fibular head. The fibula is an often overlooked bone that can contribute to a myriad of pain and dysfunction. Because of it’s ligamentous attachments to the proximal and distal tibia, and also calcaneus and talus in the foot, it can be pulled out of proper alignment. Once we have malalignment in our skeletal system, muscles and tendons often take the brunt of it. I have found with any IT Band pathology, you are better off seeking the advice of a medical professional first, and then continue with your home treatment options once directed in the right direction.

Lateral-Hip-AnatomyWill foam rolling help? I’ll start by saying that I am a big fan of foam rolling and think it is very under utilized by fitness enthusiasts. Foam rolling is a form of self-myofascial release which helps release tension in soft-tissue to help restore its original length and function. With that being said, are all areas of the body fair game? Take a look above at the anatomy of the IT Band again. Notice that it sits on top of the vastus lateralis… To me this is the exception where I think foam rolling can possibly cause more harm than good. Not only do we need appropriate length in individual tissues, but we need relative motion between adjacent structures. This means the IT Band and Vastus Lateralis should glide past each other during the normal gait and running cycle, and the lack of relative motion may lead to increased friction and irritation. So, will foam rolling and smashing the IT Band on top of the Quadriceps improve your situation, or further increase dysfunction?

In situations where relative motion may be the culprit, treatments like Active Release Techniques (ART) may prove to be more effective. ART helps restore relative motion between adjacent tissues by holding one tissue in place, while allowing the other to glide freely. So, next time you are suffering from some type of IT Band pain, consider if your pelvis and fibula are properly aligned, and will foam rolling improve or exacerbate your symptoms? Finding the correct answer to these questions could save weeks or even months off your recovery time.

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

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