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Garrett McLaughlin, MS, ATC, CSCS, ART

Athletic Development // Functional Training // Active Release Techniques (ART)

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Browsing Tags plantar fasciitis

‘In the Spotlight’ with Jennifer Ishee

February 10, 2019 · by Garrett McLaughlin

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

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

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

Jennifer Ishee

Q: Where are you from?

A: “I grew up in Franklin, TN.”

Q: What do you do for work?

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

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

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

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

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

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

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

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

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

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

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

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

A: “Nothing worthwhile comes easy.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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


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

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.

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