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Browsing Tags mobility

3 Reasons Why You “Feel” Tight

June 13, 2018 · by Garrett McLaughlin

Article written on June 13th, 2018 at 8:27am | Follow Garrett on Facebook and Instagram |

Flexibility and tightness are two common and often misunderstood concepts. Just because you feel tight in a particular area does not mean you actually need to stretch. Wait, what?!?

The problem with the term ‘tightness’ is that it can be very subjective. When you finish a hard workout, your muscles feel tight. When you get punched in the arm and it bruises, that could feel tight. And, when you sit for extended periods of time, it’s likely that you’ll feel tight. But, without assessing muscle length with specific tests to determine the degree of tightness, this is just a subjective measure based on how your body feels.

Over the years, numerous runners have approached me with the goal of improving flexibility. This may be due to a shortened stride, the feeling of excess tightness following their runs, or actually having to stop mid-run and stretch due to tightness. I could easily give in and prescribe a series of static stretches to address the specific areas they are complaining about, and most people would be content. Instead, I feel it’s important that we dig deeper to uncover if these are actually flexibility problems. And if not, what drills, exercise, and/or therapy do they need to function at their best.

Several of the reasons you may be “feeling” tight are…

Lack of stability

Stability is a term that refers to the body’s ability to control it’s joint position. As you move, joints slide and glide around their articulating surfaces with the goal to be as centrated and optimally positioned as possible. Plain and simple, the stabilizers surrounding your joints contract in anticipation and in response to movement in order to keep you upright. It’s then the job of the prime movers to get you from point A to point B.

For some people, maintaining stability can be an issue. In these instances, your body will find other ways to create stability which can be by increasing tension and tone in certain muscles to then create a false sense of stability. I often see this around the hip and shoulder joints as prime movers become facilitated in order to “help out” the poorly functioning stabilizers. Instead of stretching this “tightness,” let’s address the stability component to restore function to the joint and surrounding tissue.

Lack of strength/endurance

Are you truly tight or did you just push the body past it’s threshold? In every running program there are increases in mileage from week to week in order to prepare you for your goal race. At some point, these increases become a little more challenging as you demand more from the body. If you do not have the capacity to continue increasing the demand, fatigue and tightness are often a symptom.

Stretching may help temporarily but it’s actually more rest, recovery, and increasing your capacity to load the body which will undoubtedly resolve the tightness. In essence, this type of tightness may be your body’s warning sign saying you are exceeding it’s limits. Therefore, strength training and establishing a more resilient foundation may actually be a viable strategy to reduce muscular tightness.

Lack of tissue extensibility

Sounds fancy, huh? Well, it’s not…

Simply, are you tight? This is the only way I think about tightness and it needs to be determined through testing that looks at muscle length. Do your tissues possess the ability to lengthen to the degree in which we have quantified average? If not, you are objectively tight.

All of the other examples above can leave you feeling tight but as a subjective symptom that would be better called stiffness or tone. This example is the only true tightness which actually means you have limited range of motion caused by tight muscles.

Would static stretching be good here? Ehh. Maybe yes, maybe no. But rather, full range of motion movements to end-range, mobility drills, and gradually training the nervous system to allow you into deeper ranges.

Interested in learning more about this topic? Click below to watch a video on ‘3 Reasons you “Feel” Tight’…

Thank you for taking the time to read this article! On a daily basis, I work with runners just like you who are actively stretching and searching for ways to improve flexibility and overall performance. Without an accurate assessment to determine the root cause, you may actually be wasting your time. I know that sounds frustrating, but I’d love to help!

Instead of doing the same things and expecting different results, I want to share with you a FREE resource that will help you get on the fast track to success. The ‘Building the Bulletproof Body Guide: A Distance Athlete’s Guide to Injury Prevention and Performance,’ touches on various topics that will help you excel in all areas of your running. This guide is super important because it will help you build a solid and more reliable foundation upon which to increase your mileage. And… It’s something I want you to have for free. Click here to download your guide right now!

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

In the Spotlight (November): Guy Edwards

November 28, 2017 · by Garrett McLaughlin

We are back at it with our fourth edition of ‘In the Spotlight!’ This month I have a client who has worked hard over the past year and is now running more efficiently with less aches and pains.

When I first met Guy, he was struggling with some achilles tendon issues. As an avid running and all-around active person you can imagine how frustrating that is. After the functional movement evaluation, It was clear that we could make very strong improvements in several areas that would eliminate the achilles pain, while improving overall range of motion and movement quality.

As we close in on 1-year of training, Guy continues to put in the work each and every week. In addition to our regular sessions, he has developed a routine that serves as a dynamic warm-up and maintenance program. Instead of picking his favorite exercises and drills, Guy has done a good job honing in on what truly needs to be addressed. Because ultimately, 2-sessions a week is very minimal. But, incorporating some of these strategies, both within and outside of the sessions, is the reason for these lasting results.

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

Guy Edwards

Q: Where are you from? How long have you lived in the Nashville area? And, what brought you here?

A: “Most recently North Georgia. We lived in the Appalachian Mountains not far from Springer Mountain which is the southern terminus of the Appalachian Trail.

I grew up in a small (tiny) town in Northern Mississippi. Marsha and I have lived all over, we moved about every four years for the 32 years we have been married. All, except for the last move to Nashville were business related.

We moved to Nashville 4 years ago to be closer to my three sons and three grandchildren who all live in Nashville.”

Q: What do you do for work?

A: “I’m a now retired, serial entrepreneur. My background is finance and Certified Public Accountant. I spent my early years working for Arthur Anderson, United States Steel, and Marathon Petroleum. Later I started 4 different Healthcare and Pharmaceutical distributions companies, all of which were either taken public or sold to private equity. I still serve on the boards of a couple of those companies.”

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

A: “I ride my bicycles, walk my dog, watch Preds hockey and trade options.”

Q: What are the top reasons you enjoy running?

A: “Running is an excuse to travel to interesting places. There is nothing like the experience of running in a redwood forest, watching the sun come up while running on Mt. Tam or the Golden Gate Bridge, running the coastline of Big Sur, Napa Valley on a crisp morning, the first rays of sunlight hit Torre de Paine while running along a glacial river, running along the Fjords of Norway, a forest stream in Bavaria, under of full moon or the forest trails of North Georgia. Then there is Tennessee in the summer 80 degrees’ 90 percent humidity at 7 in the morning. That’s why we run.”

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

A: “Nashville. Because my three boys, three grandchildren live here, and the Preds.”

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

A: “My most immediate goal was to fix whatever was causing my Achilles problems. My Achilles was to the point of solve the problem or stop running.”

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

A: “Garrett was giving seminars and help sessions at Fleet Feet Brentwood. I spoke with a couple of staff members at Fleet Feet and watched a couple sessions. He seemed to have a different approach that was running specific. It took a couple months but I dropped by to talk with him about my issues. He assured me he could help.”

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

A: “The most noticeable improvement is to my running form late in a race. I’m able to maintain good posture, breathing and stride length the entire marathon. Strength training is critical to being able to maintain form and pace throughout a race. This past year, I’ve focused on running negative splits on my long training runs and in races. In the past I set out at goal pace and tried to hang on until the end but usually fell off the pace late in training runs and the last 4 miles of the marathon.

The core strength and good posture helps keep breathing and heartrate under control the last 5-6 miles of the marathon. Being able to keep the heartrate from drifting up and less fatigue in the legs helps me run the last 5-6 miles of a marathon about 10-15 seconds per mile faster than average. I no longer feel like I’m just hanging on late in the race.

Equally important, we developed a dynamic warmup that is quick and effective. I credit it in large part to keeping me injury free this last year.”

Q: What is your favorite part about the sessions?

A: “Weighted sleds, don’t you love that feeling when you are just about to throw up?”

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

A: “It’s a tie, trap bar deadlifts and single leg deadlifts. They are a real buzz kill but they work.”

Q: How has supplementing your running with strength training and mobility impacted your running? And, do you feel this is an area more runners need to include in their programs?

A: “Strength training and mobility have a such an impact on running form and remaining injury free especially at longer distances. There are two things to say here. it is impossible to objectively assess your strengths and weaknesses, develop, and stick to a program. You can follow a generic running marathon plan and be relatively successful. It’s not clear to me how you can a follow a generic strength training plan and address all the issues required to be a successful runner.”

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

A: “The 5 exercises that will make you faster, the 7 Ab exercises every runner should be doing. There is so much information out there and no doubt much of it good advice. My problem has been trying to sort through it and then figure out how to apply and stick with it. That’s why I turned to Garrett.

I’ve worked with a couple trainers in the past and I have a running coach. The big difference with Garrett’s approach is the periodic functional assessments and tailoring the sessions to address the weaknesses found during the assessments. We retest and modify constantly. I’m a 60-year-old runner and not every exercise is appropriate for me. Garrett modifies many of the movements to address my limitations. In the past, my trainers have used a one program fits all approach. One program was a modified cross-fit where the goal was to see how fast you could run through the exercises. The point seemed to be high intensity training rather than addressing any specific issues or even bothering to make sure the form of each exercise was correct. I ended up injuring my shoulder trying to do kipping pull-ups.

Like a lot of runners, I sought help after an injury. A physical therapist helped me get through the initial rehab of the injury. His assessment was my injury was caused by a lack of functional strength, poor movement patterns and restricted range of motion. I did a lot of research, I found Kelly Starrett’s books particularly helpful in understanding the issues. Understanding the issues of functional strength, poor movement and restricted range of motion doesn’t fix the problem. My view is it’s not possible to self-diagnose then prescribe the proper exercise to remedy the issues. That’s why I turned to Garrett.

Garrett has developed an individualized program for me. We are systematically addressing mobility, flexibility and strength was the relate to running. It’s made a difference. I dropped 13 minutes off my previous marathon time and ran injury free this last year.”

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

A: “The immediate goals for the 2017 fall/winter season were to run a series of half marathons trying to incrementally improve the pace with each race. This fall I have completed 4 half marathons with one to go, Mt. Juliet. The pacing has improved in each race except for the last race which was slightly off my previous best time.

I qualified to run Boston in April 2018, training begins in earnest Mid-December. Will probably run another half about 4 weeks out from Boston to check conditioning. I’m excited to run Boston this spring and it’s my A race for the year. My goal at Boston is to re-qualify for Boston at the marathon. After Boston, I have a trail marathon in Oregon for late July, a marathon in Cape Town South Africa the end of September 2018, and looking at Queensland, NZ in November.”

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

A Simple Strategy to Improve Range of Motion Without Static Stretching

June 15, 2017 · by Garrett McLaughlin

| Article written on June 15th, 2017 at 2:58pm | Follow Garrett on Facebook and Instagram |

Over the years, my thoughts on flexibility and range of motion have changed. From a formal education that touted static and passive stretching as a way to improve range of motion, I have received mixed results from this approach. Instead, it appears that functional movements through the full range of motion can serve to increase flexibility and muscle length far greater than holding a static position.

When it comes to lengthening a muscle, utilizing slow eccentric movements are king. This means controlling a movement with the desired tissue you want to stretch, as it is lengthened to the end-range. For example, when performing split squats or rear foot elevated split squats, the back leg essentially endures a great degree of lengthening in the quadriceps and hip flexors. Therefore, if we emphasize a slower and more controlled eccentric phase (lowering from the top down), we can keep the nervous system in full control of the movement to explore a greater range.

Are you someone who has always suffered from poor flexibility and range of motion? Watch the video below for a more detailed explanation of this concept.

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

Random Thoughts on Creating Optimal Lower Extremity Alignment for Runners: Installment #8

March 12, 2017 · by Garrett McLaughlin

| Article written on March 12th, 2017 at 1:33pm | Follow Garrett on Facebook and Instagram |

The lower extremity is vital for good running form and performance. We all know that strength and endurance are needed to create movement, especially over long distances. But, they are also essential to withstand the stresses of high mileage. A muscle that is stronger will undoubtedly be more resistant to fatigue.

Within all of that, where does stability fit in? I bring this up because too often people are throwing strengthening interventions at a stability problem. If you have an issue maintaining lower limb alignment and control in the sagittal plane, strengthening the hip abductors won’t cause them to stabilize better.

I’ll be the first to say that strengthening those muscles is not a bad thing and most runners can benefit from this. But, we must put the body in a position to develop a rich neuromuscular connection which relies on constant feedback and response from the nervous system. Not to mention, looking at other areas throughout the kinetic chain for weak links and alignment issues.

Here are some random thoughts on creating optimal lower extremity alignment for runners:

1. Neuromuscular Control and It’s Impact on Stability

Neuromuscular control is a term that signifies the body’s connection between the nervous system and muscles. This system is a two way street which relies on sensory input and motor output. Therefore, muscles, joints, skin, and our own awareness send signals to the nervous system, which then respond with a stimulus to maintain or adjust our position.

When we think about stability, this reflexive scenario is essential. During each contact in the gait and running cycle, our nervous system is flooded with sensory information that it needs to assess and quickly respond to. The question is, does your body have the neuromuscular capacity to respond appropriately?

Despite being strong, we must first possess the ability to connect with specific muscles. Ultimately, this connection needs to happen without us consciously thinking about it. But, creating the framework for unconscious control starts with isolation.

Two of my favorite neuromuscular activation exercises for the hip are:

As you complete these movements, focus on connecting with the body and not about sets and repetitions. Performing isometric holds can be valuable which includes lifting to the end-range and holding the movement for 30-60 seconds. This provides more time to assess and adjust each movement to fire the intended muscles.

2. Using Isometric Holds for Better Neuromuscular Activation

When it comes to running, the hip (and foot) is responsible for alignment of the leg. When the hip lacks stability and control, you’ll often notice that the femur moves into internal rotation. This can be seen with someone who falls into a “knock knee” position during gait and running.

Isometric holds can provide a situation where the body has time to appreciate it’s position and adjust to create optimal stability. Oftentimes, runners complete functional movements that are throughout the full range of motion. This is important and necessary, but needs to come once a joint can function in static positions.

Recently, I have implemented the loaded single leg stance, split squat isometric hold, and single leg balance with reach drills to provide more time under tension. These drills allow runners to connect with joint stabilizers so they can fire while maintaining a static position. The increased time of holding these positions often makes deficits in stability become more apparent.

I highly recommend you try these movements as an assessment to determine your level of neuromuscular function. See what you feel and if it is truly the area that needs to be firing. Is one side different than the other?

When the stabilizers aren’t functioning properly, we often find that other areas will compensate. The intended movement can actually look identical, but compensation may cause issues down the road.

3. Train Stability to be Reflexive

Creating “stability” with conscious thought is a common practice. Just because I tell you to hold a split squat and make sure your knee lines up with your second toe doesn’t mean you are more stable. It means you can consciously correct your position.

Stability happens too fast for conscious thought. This is apparent in athletes who have good form and control in the gym, but quickly break down once they get into their training. Unless we create reflexive control in our stabilizers we are still at risk of dysfunctional movement patterns.

How do we teach our body to do this unconsciously?

Over the years, several strategies that have worked best are reactive neuromuscular training (RNT) and various self-limiting exercises. Reactive neuromuscular training is using a stimulus (band, physical touch, etc.) to push a specific joint into the unwanted position. The goal is for the body to autocorrect through reflexive control and re-establish a good joint position. Here is a sample RNT drill using the split squat:

Various self-limiting exercises I have used are in split stance or single leg stance while on a board or some type of balance beam. Why I love to use these structures is because once stability is lost the body loses the ability to remain on the board. Therefore, every loss of control magnifies itself. Creating an environment that rewards quality movement is key. This is the opposite of running and other forms of exercise which allow individuals to move for mile after mile despite poor form and mechanics.

4. Optimal Positions for Developing Stability

It’s important to know which positions create better stability. Yes, single leg stability is the end all be all, but we can use other positions to help bridge the gap to our end goal. I say this because oftentimes people find their balance is poor and continue to work on the hardest balance exercise out there with limited success. Let’s try taking a step back to some of these alternate positions that foster learning and appreciation before progressing ahead.

Two positions that I have in mind are 1/2 kneeling and split stance. Essentially they are the same position, but one is on the ground while the other is elevated. The beauty is you can use them for different reasons, such as: core, upper body, and lower body.

1/2 kneeling and split stance reduces the equal contribution of the core and hip musculature on the pelvis. Instead, it requires the body to maintain a level pelvis while the legs are in opposite positions. This is essential for runners who complete this exact motion in a faster and more repetitive fashion.

You may be wondering, what exact exercises do you mean? Previously I mentioned core, upper body, and lower body, so here are my favorites that fit that criteria:

5. Is a Joint Mobility/Flexibility Restriction Causing Your Stability Issue?

When trying to improve lower extremity stability and control, it’s common to program stability and balance exercises, right? This would make perfect sense if there were no underlying mobility restrictions. But, if you are lacking optimal mobility or are really tight, what takes precedence?

Several years ago, I was at the Perform Better Summit and heard an interesting concept regarding the impact of mobility on stability. It was said that when a joint lacks range of motion, it tends to reduce the stability output.

Range of motion and joint mobility provide a proprioceptively-rich environment in which sensory input is sent to the nervous system. When a joint lacks movement, the feedback loop is disrupted as there isn’t as much sensory information sent to the nervous system in which to respond to. This lack of mobility can therefore disrupt the subsequent stability.

Ever since I heard this concept taught this way, I always make sure to look at stability from a few different lenses. Essentially, do you have trouble stabilizing? Or, is your lack of range of motion creating poor stability?

6. Considering the Impact of Other Areas on Alignment

The lower extremity consists of a series of joints from the foot, ankle, knee, and hip. Since the ankle and knee primarily hinge with little rotation (besides just distally of the knee at the tibio-femoral joint), it’s important to look at the foot and hip in terms of alignment. These areas all contribute to alignment of the limb and one always affects the other.

The hip is a common focus in most running programs as it needs to possess adequate mobility, stability, and propulsion. But, excessive pronation of the foot can create a faulty alignment very similar to the hip

One area that need to be assessed is the medial longitudinal arch. The flexor hallucis brevis is an intrinsic foot muscle that spans across the arch and helps provide support to the foot. When lengthened or weak, this muscle fails to provide the control needed to support the arch, thus altering foot and lower extremity biomechanics. This also causes the knee to track medially and the hip will move into internal rotation. So, although it mimics a common hip dysfunction, it’s essential to assess other areas throughout the body.

The lumbar spine and rib cage are also important to lower extremity alignment as they lay the foundation for pelvic position. All of the musculature surrounding the core attach to the lumbar spine, pelvis, and rib cage. When poor alignment and control of these areas are an issue, the lower extremity can often be viewed as dysfunctional.

With how interconnected this region is, I find that the rib cage and lumbar spine can dictate the position for one another. Flared ribs is commonly seen with excessive lordosis and possibly an anterior pelvic tilt. And vice versa. Also, any scoliosis or restriction at the spine can cause altered pelvic positioning such as upshifts/downshifts and rotations.

Anyway, I hope you enjoyed this recent edition of ‘Random Thoughts.’ Feel free to comment below or on Facebook with your questions or insights on the topic.

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

4 of the Most Commonly Overlooked Components of an Effective Pre-Run Routine

November 16, 2016 · by Garrett McLaughlin

| Article written on November 16th, 2016 at 10:31pm | Follow Garrett on Facebook, Twitter, and Instagram |

Do you have a systematic pre-run routine? Incorporating an effective pre-run routine that is specific to your needs is important. This area is often completely neglected and runners wonder why they struggle through the first 15-minutes of their run, see mediocre results, and/or get injured.

Runners come in many different shapes, sizes, and ability levels. What works for you may not work for someone else because your body functions differently. That is why I want to use this article to talk about a framework that can be tailored to your specific needs rather than giving general recommendations which may or not may benefit you.

Below, I’ll talk more in-depth about the 4 most commonly overlooked components that should be included in an effective pre-run routine:

4. Reset. I can honestly say that the nervous system is not a focus for many runners. That is because it’s so easy to see value in getting stronger, faster, and more resilient, without talking about the underlying communication/feedback system in the body.

From daily stressors, such as work, family, poor diaphragmatic breathing, and exercise, the nervous system can often become “turned on” more consistently. As you move into a more sympathetic state, the body responds with increased cortisol levels, muscle tone, and stiffness. These symptoms are not ideal for successful running performance and pain-free function.

A simple drill I like to implement with many of my runners is called crocodile breathing. Proper diaphragmatic breathing can help “turn down” the nervous system and return the body back to homeostasis.

Have you ever noticed how deep breathing changes the way you feel in times of stress? With that being said, adding a breathing drill into your pre-run routine can be very beneficial to get the most out of your training.

3. Lengthen/Lubricate. Reflecting on the amount of range of motion and fluidity of movement throughout the kinetic chain is important. If there are areas that commonly feel stiff or are restricted, adding self-myofascial release, flexibility, mobility, and dynamic movements can be useful in freeing up range of motion.

Oftentimes, I hear from runners that they always feel sluggish through the first few miles. This makes complete sense when there is no focus on increasing tissue temperature and nerve conduction velocity, or lubricating the joints and lengthening surrounding soft-tissue before training.

In this step, I always advocate for knowing which joints actually have below average range of motion. Targeting these with proper flexibility and mobility drills can provide long-term benefit far beyond your training session for that day. But regardless, moving the body through a full range of motion can help reduce stiffness and significantly boost performance from the start of your run. Stop struggling through the first few miles and make them count!

2. Activate. Due to extended hours sitting each day, poor exercise selection, and repetitive, high mileage training, it’s common that certain muscles become inhibited. Inhibition is a reduced neuromuscular connection that leads to poor firing of affected muscles.

Implementing isolated, activation exercises can be very beneficial in getting inhibited muscles working. Once certain muscles don’t fire properly, other muscles compensate to pick up the slack. This often predisposes runners to increased muscle tension, tightness, and possible injury.

If you are unsure of which areas need to be targeted, applying a general strategy to activate the plantar foot, calf, gluteals, and core can be impactful. Essentially, improved function of these areas will carry over to better running efficiency and performance.

1.Locomote. The only thing left is to put your newly improved function into motion. Locomotion drills helps prime the neuromuscular system and improve coordination and timing. More often than not, runners are not completing locomotion drills before, or in addition to, their training which is actually doing them a disservice.

Crawling, skipping, bounding, and shuffling are all forms of locomotion that set the stage for an efficient running cycle. What you need to realize is that running is an advanced skill that should be progressed to properly. Incorporating the following locomotion skills can make a big impact to your running form and performance.

As you can see, incorporating a systematic pre-run routine can create huge long-term benefits in running performance and injury prevention. This framework should get you thinking about areas that you may have been neglecting for years. Now it’s time to fill in the blanks and add basic exercises that make an impact.

As an added bonus for reading this article, I want to give you my new pre-run checklist. This PDF will serve as a reminder on what areas should be included in a beneficial dynamic warm-up. I highly recommend you print it out and keep it handy before your training. Getting familiar with this framework has allowed my clients to see dramatic improvements in their running times, with such a small time commitment.

–> Click here to download your pre-run checklist PDF <–

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

Is Stretching Making You Tight?

October 21, 2016 · by Garrett McLaughlin

| Article written on October 21st, 2016 at 05:44pm | Follow Garrett on Facebook, Twitter, and Instagram |

One thing that has become increasingly apparent over the years is overuse of the term tightness. Just because a muscle feels “tight,” doesn’t mean that is actually the case.

Learning how to differentiate between tightness and tension is important. Tension can describe a muscle that has increased resting tone but may still provide full range of motion. Tightness should specifically describe a muscle that is shortened and restricts normal joint range of motion.

Imagine if the woman in the following picture complained of having “tight” hamstrings… Do these hammies look tight to you? Heck no! I often hear the same thing from people who do yoga and are hypermobile. In these cases, I would better describe their symptoms as increased tension and tone not tightness. This is because they demonstrate the ability to have above average muscle length.

If we solely use the word tightness to classify most muscular symptoms, it oversimplifies the corrective intervention to increasing it’s length. Stretching a tissue that is “tight,” when it in fact has adequate length, can further exacerbate the symptoms. That is why throwing around such a subjective and misunderstood term can be detrimental without having a better understanding of underlying function.

On a weekly basis, I evaluate people who complain of “tightness” somewhere throughout the kinetic chain. It isn’t until we determine the true state of the joint, soft-tissue, and neurovascular structures, that we can fully appreciate what is needed. Sometimes removing the harmful stimulus, which can actually be stretching the “tight” tissue, and implementing other strategies such as strengthening, stabilization, diaphragmatic breathing, and self-myofascial release (SMR), do we fully resolve the issue.

Ask yourself… Is stretching helping you or holding you back?

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

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