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Browsing Tags knee pain

In the Spotlight: Cathy Gartner

November 11, 2018 · by Garrett McLaughlin

In this edition of ‘In the Spotlight,’ let’s talk with Cathy Gartner. Cathy has been enrolled in my Custom Programming option for the past 6-months and I’ve enjoyed each and every check-in. Want to talk about someone who is motivated and just gets it done? That’s Cathy!

Even though I’ve known Cathy for several years through Fleet Feet, my learn-by-doing seminars, and from the local running community, it is just recently that I have had the privilege to work with her. Over the last 6-months she has not even missed a beat. Staying consistent day in day out to further build her strengths, while attacking her weaknesses.

With the daunting task of completing her first marathon, Cathy understood the role that strength training and injury prevention needed to play throughout her demanding training. Each month she was challenged with a program to address those weak links (that we all have!), while increasing overall strength, flexibility, stability, and stamina. Despite a fractured wrist at one point, Cathy kept her focus on the end goal and was able to continue making progress in the necessary areas with the right modifications. Of course the program had to change accordingly, but she still re-tested stronger once everything was healed.

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

Cathy Gartner

Q: Where are you from?

A: “Kansas City, MO”

Q: What do you do for work?

A: “I am an Environmental Lab Project Manager.”

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

A: “I work with 4/5 year olds at church and love my time with them. Watching Chiefs and Royals games, live music when I can. And, running of course!”

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

A: “If anywhere besides here, I would love to move back to Colorado. It is so beautiful, and there are so many places to explore outdoors!”

Q: What are the top reasons you enjoy running and fitness?

A: “I love the friends running has brought into my life. I feel so much better all around when I’m being active!”

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

A: “My main goal was to complete my 1st marathon without injury and also regain the strength I had lost over the last year.”

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

A: “I have attended some of Garrett’s seminars and knew he understood runners and what we need. I do much better either with classes, or with a specific plan to follow. With Garrett’s personalized plan, I would have the workouts in front of me, and they would be tailored to what I needed to be a successful runner.”

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

A: “I’m getting stronger! And more importantly, my knees did not hurt for 22 miles. This was a big improvement.”

Q: Of all the tests you perform monthly to gauge progress, which one are you the most proud of?

A: “The TRX Rows! I never thought I would even get 1, let alone more.”

Q: What is that one thing (exercise, drill, stretch) you dislike the most but continue to work on because you know it will help?

A: “The Adductor Rocking stretch – I’ll never be comfortable doing them, they can hurt, but I know I need it.”

Q: What is your favorite part about the Custom Programming option? And, is there anything you would change about this program to better fit your specific situation?

A: “I love that it is specific to what I need: my physical issues, abilities, and goals. I wouldn’t change anything – I love the monthly check in and testing to see where I am.”

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

A: “None, lol.”

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

A: “Garrett has such a variety of options to choose from that almost anyone could find a way to fit his programs into their schedule.”

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

A: “Nothing new, but continuing to keep getting stronger while staying injury-free.”

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

In the Spotlight: Michelle Martelle

October 15, 2018 · by Garrett McLaughlin

In this edition of ‘In the Spotlight,’ let’s talk with Michelle Martelle. Michelle was enrolled in the Integrative Approach to Movement program for the past 6-months which includes an orthopedic approach to movement training. Due to the long-term nature of these chronic injuries, a patient and progressive approach needs to be taken in order to respect the body’s healing process. Luckily for me, Michelle was awesome to work with and I enjoyed every session!!

I started working with Michelle because she was suffering from a challenging case of plantar fasciitis and patellofemoral pain. When aches and pains linger for years, it’s an uphill battle getting to the point where things are manageable again. And in the case of overuse injuries, it may actually take 6-12 months for that to happen. Luckily, despite many frustrations throughout our time together, Michelle was able to prevail by working hard and being patient.

We regularly spoke about the rollercoaster ride she was on and how looking at improvements from a wider lens allows us to view those details which are impossible to see day to day or even week to week. It was also important to re-evaluate the baseline testing protocol to provide a more objective look at progress.

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

Michelle Martelle

Q: Where are you from?

A: “Charlotte, NC”

Q: What are some of your favorite hobbies?

A: “I love boating and being on the lake. I also love hiking, especially around waterfalls.”

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

A: “First and foremost, I would always want to live close to my children. I would hope that would be in a place that is warm all year round near crystal blue water.”

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

A: “I was referred to Garrett when I was buying new tennis shoes. I was having terrible knee pain and had plantar fasciitis. I thought that new shoes would help. I was telling the salesperson that I used to love to run but haven’t been able to for the past four years. I also told her that I was starting PT for my knees and foot. She recommended Garrett because he had helped her work through an injury and get back to running. She said he would be able to help me too. So, I went to see Garrett for a consultation. He was so impressive and had all the confidence in the world that he could help me with my physical issues. So, I chose to work with Garrett versus a conventional physical therapist. It was one of the best decisions I have ever made! My first and most important goal was to get rid of my knee pain and foot pain with the ultimate goal of being able to run again without pain.”

Q: How long have you been experiencing pain and were there any strategies in the past that provided relief?

A: “I have been dealing with plantar fasciitis from mild pain to severe pain for at least eight years. I have spent a lot of time stretching and rubbing my foot to get rid of the pain. It would go away slightly, but never healed completely. I had been dealing with knee pain for three months prior to working with Garrett. My knees have always had a small amount of pain, but not the extreme pain that I had been dealing with over the three previous months. I could barely get up the stairs at my house. Nothing I was doing was making it better.”

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

A: “Since working with Garrett, my foot pain is almost completely gone. It only hurts very mildly if at all and that is typically only right when I wake up. I am so excited about this progress! And my knees are so much better! I can go up and down the stairs with no problem. I can even run up and down the stairs now! I can sit on the floor Indian style and get up without my knees buckling on me!”

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

A: “It took six months of working with Garrett to get to the point where I am now. It definitely wasn’t easy. I have always worked out, but I basically had to start over with certain exercises to build up the strength in my legs. It was very humbling. From the beginning through around four months, I was always in pain for a day after working with Garrett. I was having to learn new exercises and re-learn some of the exercises that I had been doing forever. I didn’t realize that the way I was doing some of the exercises before working with Garrett was incorrect and probably creating some of the issues. There were days that I didn’t want to go meet with Garrett because I was in so much pain and that made me super grumpy! He wouldn’t let me give up though. He made me push through and after six months, I feel so much better! I actually feel better than I have in years!”

Q: If you were having a conversation with someone who was experiencing the same aches/pains as you were, what would you tell them?

A: “I talk to people all of the time that are dealing with the same pains that I have had. I always say the same thing – go see Garrett! He has been great! I tell them all about my struggles with the pain, my training with Garrett for the past six months, and how much better I feel because of working with him.”

Q: What was your favorite part about the corrective exercise sessions?

A: “My favorite part about the corrective exercise sessions was seeing the improvements that I made and the strength I was building. I will be the first to say that I didn’t love all of the exercises because they were hard for me. But seeing where I am now versus six months ago makes it all worth it. I would do the exact same thing again if I had another injury. And honestly, working with Garrett was my favorite part! He was always so positive and upbeat! He has a great attitude and outlook on life! It’s hard not to leave smiling after training with Garrett!”

Q: What is that one thing you dislike the most (exercise, stretch, etc.) but continue to work on because you know it will help?

A: “What I have learned along the way is that my hamstrings are my achilles heel. They are the cause of a lot of my issues because they are super tight, especially my left one. I REALLY don’t like the supine ball curls! My hamstrings cramp up almost immediately. But Garrett has taught me that I need to focus on using my glutes, not my hamstrings. Maybe it is actually a weak gluteus maximus that is the cause of all of my issues! 😛 I still do the daily exercises he gives me and try to do the weight training he taught me twice a week.”

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: “At the beginning of my time working with Garrett, I would have told myself to be patient and that there will be times that you will feel like giving up. I would have told myself to remember that I would need to work through it slowly. Thankfully, Garrett reminded me of that!”

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

A: “Garrett is the first trainer I have ever worked with. He is very educated in what he does. While I was training with him, he attended several continuing education seminars. Also, he works with a lot of people to rehabilitate them after injuries. I had sought help in many different ways for the pains I was dealing with and Garrett has been the only one who was able to “fix” my physical issues. I believe that his ART certification makes him stand out among his peer group.”

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

A: “I am working hard towards running again. I am not a marathon runner, just a simple 5k runner. I really enjoy it and would love to be able to run without having any pain or injuries. Also, I would really like to do a mud run again. They are so much fun!”

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

In the Spotlight: Jessica Homolya

June 10, 2018 · by Garrett McLaughlin

We are back at it within another edition of ‘In the Spotlight!’ This month, let’s hear from Jessica Homolya. I started working with Jessica in December 2017 and have enjoyed watching her progress from pain to big improvements in strength and finishing the Rock & Roll 1/2 Marathon with a new PR.

When we first started working together, Jessica was struggling with knee and hamstring pain. After the evaluation, it was clear that there were specific areas that needed to be addressed with therapy and exercise. In addition to incorporating slow eccentric movements to alleviate the chronic knee pain, she worked diligently to restore strength and proper motion at the ankles, hips, and thoracic spine.

There are some people who need to be pushed and then there are others who just need to be guided. Jessica has a great background in exercise science and is one of the most motivated and hardworking people I know. In her case, it’s more so tweaking the dials and letting her do what she does.

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

Jessica Homolya

Q: Tell us a little bit about yourself (born, raised, family)?

A: “Born in Somerset Kentucky but raised in up state NY. I went to Western Kentucky University and received a degree in Exercise Science. I moved to louisville Kentucky out of college which is where I met my husband Ken. We have 3 crazy kids ages 6, 4, and 2.”

Q: What are some of your favorite hobbies?

A: “My husband and I play softball together! I love working out and basically doing anything physical or competitive. We run a bunch of adventure races and I just ran my second half marathon. I love to spend time with my kiddos and we all love movie night at home!!”

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

A: “Thats a hard question. I guess I would say that Im pretty happy right where I am at. I would like to slow down a bit but Im pretty happy with Nashvegas! Its pretty centrally located to a lot of cool places with in driving distance and its a great city!”

Q: What are the reasons exercise (lifting, running, etc.) has been such a big part of your life over the years?

A: “I have always been an athlete from the moment I could pick up a ball. When I was a senior in high school i developed a pretty bad eating disorder because I was always bigger/more muscular than most of the girls in my school. At that point in my life i didn’t appreciate the muscle that I had!!! Needless to say, I was very sick for about 5 years. It wasn’t until the end of my sophomore year in college that I decided to change my life and be healthy. I changed my major from animal science to exercise science and i dove in. I have loved learning about nutrition and exercise and have lived the lifestyle ever since. I love working out and I love cooking healthy delicious food!!!”

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

A: “When I first started working with Garrett I was a train wreck. I had run my first half marathon in april 2017 and had only trained 3 weeks for it. I had the worst knee and hamstring pain to the point that it would wake me up in the middle of the night. My body had also changed after having 3 children and my core was seriously compromised and my glutes were not firing. For a person who loves working out and being active, this was a huge problem. I just wanted to feel good again and get stronger. I needed help!”

Q: After you started seeing improvements in your knee and hamstring pain, did your goals change at all?

A: “My goals absolutely did change!!! I said I would never run a half marathon again but as soon as I started feeling better guess what…I signed up for a second one!! My knee pain and hamstring pain had resolved to the point that I could run so I trained for it and improved my time by 24 minutes WITH NO PAIN!!! I felt absolutely amazing!”

Q: In the beginning, what motivated you to work with Garrett?

A: “I just wanted to be out of pain and to get stronger. I was so sick of working so hard to only hurt and not see any progress.”

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

A: “My knee and hamstring pain is gone!!!! I can sprint around the bases playing softball without feeling like I am going to tear ever muscle in my leg. I am getting stronger and most importantly I am pain free!!! I am actually seeing results!!”

Q: What is your favorite part about the sessions?

A: “I LOVE that he pushes me past my comfort zone. The intensity of my workouts is so much higher when I train with Garrett.”

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

A: “I don’t really dislike anything about the workouts/programs. I love working hard and the progress I am seeing is driving me even more!!”

Q: Recently, you ran the Rock & Roll 1/2 Marathon. How did your training go for this race and the race itself?

A: “The road training for the race was grueling but rewarding. I pounded the pavement with zero knee pain for the first time in a year and I loved it. The strength training for the race was very centered around core strengthening and hip strengthening. This I am positive is what made this race absolutely amazing for me. I was able to hit my time goal, feel good while running the race, and even more importantly i felt AMAZING after the race! I can honestly say that this race was by far my most rewarding race to date because I felt like I had something to prove to myself and that was that I could do it again, have a goal and meet it, and feel good during and after!!!”

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

A: “Garrett is very passionate about what he does and he is 100% invested in his training clients and their personal goals. He is extremely knowledgeable with the human body, functional movement, exercise to improve weakness and rehab injury. He isn’t just some cookie cutter trainer. He truly is an expert at what he does!!! Every program is specific to his client and their needs/wants. He assesses your strengths and your weaknesses and tailors your program to you and your fitness goals!!”

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

A: “Ha!!! My goals are always changing. After the race I was sure I was going to run a full marathon but right now my main goal is to build strength in my hips/glutes, to be stronger all around, and to maintain a physique that I am comfortable with. I may talk him into working on my speed while sprinting since I have slowed down a bit from the distance running!”

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

Using Frontal Plane Movements to Promote Optimal Knee Health

March 15, 2018 · by Garrett McLaughlin

Article written on March 15th, 2018 at 8:04am | Follow Garrett on Facebook and Instagram |

The knee joint is very simple in it’s design. A hinged joint that primarily moves in flexion and extension. There is also some motion that occurs just below at the tibiofemoral joint (internal and external rotation) that needs to taken into consideration during lateral and rotational movements.

Even though the motion at the knee is relatively simple, it is greatly influenced by the joints above and below. This includes the foot/ankle and hip. Because ultimately, function at those joints largely dictate positioning of the knee.

As someone who has formerly dealt with knee pain, I know how debilitating it can be. Just because pain is experienced at the knee doesn’t mean the knee joint needs to be the sole focus of your intervention. And doing so would be a shortsighted approach to resolving knee pain.

When progressing through a corrective exercise program to restore function and resolve pain at the knee, incorporating sagittal plane movements are a good starting point. This includes any movement where the body utilizes flexion and extension, and never moves laterally or rotates. For example: squat, split squat, deadlift, reverse lunge, etc. From a knee standpoint, it’s main job is to flex and extend with little rotational demand at the joint.

Sagittal plane movements, although basic on the knee joint, require stability and optimal control from the foot and hip. Because these joints have the capability of multi-planar movement, they must now stabilize to ensure the knee is tracking properly. That’s exactly why programs created to improve knee health need to take into consideration the joints above and below.

But, what’s the next step? Oftentimes, people stop with sagittal plane movements because they are unsure how to progress and continually challenge the knee.

The frontal plane can be a suitable next step and often needs to be executed with care for those with previous history of knee pain. With the addition of lateral-based movements, the knee joint has a tendency now to move from it’s safe, aligned position, to a position that can surely place more stress upon it. This includes into internal and external rotation at the tibiofemoral joint which increases stressed inside of the joint.

Several exercises that are a great starting point in the frontal plane are lateral step ups and lateral squats. Both require contribution from the foot and hip and add a new stress on the knee with the lateral-based movement. But, care must be placed on where the knee is positioned, especially early on. Deviations from pure flexion and extension can cause internal rotation and subsequent valgus at the joint. This is where caution needs to be taken to promote optimal positioning of the knee.

In the following video, let me walk you through how the lateral step up can be used as a progression to promote optimal knee health…

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

In the Spotlight (October): Richard Tyre

October 15, 2017 · by Garrett McLaughlin

We are back at it with our third edition of ‘In the Spotlight!’ This month I have a client who is very enjoyable to work with and has shown strong improvements along the way.

During our first session, we completed a thorough evaluation/movement assessment and pinpointed several areas that needed to be addressed to help resolve his knee/hip pain and improve mobility for a better golf game. This has been paramount to his success. Because even despite setbacks and several instances of pain along the way, we identified the problem areas and stayed focus on making improvements each and every session.

I am thankful for Richard and his ability to stay patient. From the beginning I have been confident he would make strong improvements. But, with underlying orthopedic issues it’s always smart to respect the process and stay the course. Now we are at a place where we can more aggressively address his fitness goals and he does so with better range of motion and strength. This has also become evident in his golf game as he now drives the ball farther and with more velocity.

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

Richard Tyre

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

A: “Jesup, Ga. A small town in Coastal Georgia, but I have lived most of my life in Atlanta.”

Q: What do you do for work?

A: “I own a company called UniHost, Inc. We are a small hotel development company.”

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

A: “Golf and music.”

Q: What are the top reasons you enjoy golfing? And, what improvements what you noticed since working with Garrett?

A: “Golf is a great way to just clear the mental filters, enjoy the outdoors and hang out with friends. I also enjoy the fun competition.”

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

A: “That is a good question. I think I would be happy anywhere my family is but I would not want to live outside the United States. San Diego or Hawaii would not be bad though.”

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

A: “I really wanted to focus on flexibility and get stronger.”

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

A: “Well, I am closing in on 70yrs. old and other than golf I had become somewhat sedentary. Garrett had been highly recommended to me and I simply wanted to get in the best shape possible for my age and continue to play golf and be able to do the things that I enjoy.”

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

A: “When I first started seeing Garrett I was starting to have problems with my hips and knees. I remember the first session I could not do anything close to a squat due to the pain and lack of flexibility. Garrett developed a program for me to strengthen and gain flexibility in those areas and the progress has been nothing short of amazing. I am now basically doing full squats without pain.”

Q: What is your favorite part about the sessions?

A: “We have fun. It is a great full body workout but at the same time Garrett is just a great guy to be around.”

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

A: “Definitely working on balance. I read somewhere that as we age that one out of 3 people age 65 and older fall each year and that the results can be catastrophic. Also that the functioning of the receptors that control balance declines with age. I always laugh and joke with Garrett that I don’t want to work on balance because I keep falling over but I’m glad that we work on it often. It’s important and Garrett knows that.”

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

A: “The first thing that Garrett did when I started training with him was to do a thorough assessment to see what we needed to work on. I have had trainers in the past that were more capable of hurting you than helping you. Without question Garrett the best and most qualified trainer that I have ever worked with and really cares about the well being of his clients. He is also a very compassionate guy and is just fun to be around.”

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

A: “The main goal I have is to just keep working with Garrett on being able to do the things that I enjoy and that are important to me as I age.”

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

Exercising Around Knee Pain: 3 Modifications to Build Strength While Keeping Your Knees Happy

April 1, 2017 · by Garrett McLaughlin

| Article written on April 1st, 2017 at 4:08pm | Follow Garrett on Facebook and Instagram |

Knee pain can often be debilitating and frustrating. I know this as someone who has suffered from months of knee pain and also works with injured clients on a daily basis.

Instead of falling victim to pain that prevents regular exercise and movement, finding modifications to safely exercise around the pain is important. With that being said, the first step when experiencing pain should always be to find a knowledgable professional in your area to be evaluated. Resolving the issue needs to be your primary focus and not just working around it. But in the meantime, here are some alternate ways to challenge the body which may allow pain-free movement at the knees:

When in doubt, knees out!

Positioning of the knees can change the amount of stress throughout the knee joint. In many instances, I have found clients who feel less pain and a more stabile position when utilizing a “toe out” stance.

The sumo squat has been something that has worked for me personally. While being completely unable to perform traditional squats, even bodyweight, the sumo squat allowed a position that drastically reduced pain in the knee. Not to mention I was still able to lift significant weight.

Some keys to performing an effective sumo squat are to never turn the toes out further than the knees can track. Finding a wide position where the knees properly track with the 2nd toe is important. Next, focus on “screwing” the feet into the ground and rotating outward. This will engage the glutes and provide better control to the femur. Getting the hips involved will provide better alignment and support to the knees.

Put your ego aside and use assistance

Assisted exercises can work wonders for exercising with knee pain. In particular, the TRX is a fantastic tool that helps offset some bodyweight, while allowing you to sit back into various knee dominant exercises.

One thing that is common, especially with anterior knee pain, is that pain tends to increase the farther forward the knee travels past the toes. Being able to sit back into the hips while creating a vertical shin can be a useful solution.

Several exercises utilizing the TRX which can be worthwhile, are: the squat, split squat, reverse lunge, and single leg squat. This exercise list increases in difficulty and can be used as a progression as each movement is tested and mastered, before moving on to the next.

Incorporate hip dominant movements

The last modification is to actually stay away from larger degrees of knee range of motion all together. This is possible with hip dominant movements, such as: the Romanian deadlift, single leg deadlift, lateral band walks (with minimal knee bend), and hip bridging. The beauty in these movements is that the knee maintains its bend and thus encounters very minimal amounts of stress.

When I experienced knee pain, hip dominant movements were the most reliable to minimize or eliminate pain while still exercising with some intensity. It is also very likely that improving function of the hip can be beneficial for the knee. Since the hinged, knee joint is sandwiched between the mobile ankle and hip, incorporating hip strength and stability exercises can be a worthwhile strategy.

Like I mentioned before, none of these recommendations are given to resolve your injury but as a way to find movements which allow you to exercise with minimal pain. Be patient and willing to adjust throughout the process. What works for me may not work for you, and vice versa. Every case of knee pain is different and that is why trying several different modifications is important.

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

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