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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.

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

What I Learned In 2017…

December 30, 2017 · by Garrett McLaughlin

Article written on December 30th, 2017 at 10:34am | Follow Garrett on Facebook and Instagram |

Overall, 2017 was a year to remember. To be able to work with clients who are enjoyable and motivated on a daily basis is a blessing. Oftentimes, I find myself driving home from a long day and wondering how I get paid to do what I do. That is in no way downgrading the service I provide, but to magnify the grateful feeling I have to work in a profession that is constantly evolving, active, and fulfilling.

In addition to thoroughly enjoying what I do, this year I had the opportunity to learn a lot. Here are the top things I took from 2017:

[Consistency trumps all]

Several of my clients achieved big results this past year. Even though I’d love to take all the credit and say that it was the “perfect” program and what have you, I’d have to lean more towards them consistently putting in the effort, and that they were solely responsible for their success.

Yes, I am the tour guide throughout all of this. I can show you how and where to spend your time/effort, but unless you actually do it on a regular basis it really doesn’t matter. And, on a regular basis I mean most days of the week for month after month.

Fortunately, I changed my offerings from smaller commitments to, “If we are going to do this, you’ll need to invest the next 6-months,” kind of thing. That’s because many of us possess the mindset that a few weeks or a single month is enough. To be honest, that’s barely scratching the surface.

So, if there’s one piece of advice I can give you looking ahead to 2018, it’s be consistent for the long haul and you will undoubtedly be rewarded.

[Stress the body as little as possible to create the adaptation for runners]

As I work with more and more endurance athletes, the need to train to exhaustion drastically reduces. This approach is fine for the general population, but when it comes to athletes who consistently and progressively stress the body, overuse is quick to follow. That is why I often find some group exercise classes can be more detrimental than helpful for runners.

Instead, it’s important to be respectful of your mileage and add just enough of a stimulus to see improvement. Anything more than the minimum effective dose is a step closer to overtraining.

With this approach, a lot of education is often needed to teach and get buy-in for this concept. Quality of movement must be held to a higher regard than quantity. Endurance athletes are already getting quantity within their training plan, so let’s emphasize good movement to stay healthy and pain-free.

I often compare this concept to taking painkillers. If one Advil eliminates your symptoms, do you necessarily need two? Let’s apply that same thought process to functional training for endurance athletes and I think you will be surprised with the positive results.

[Stop foam rolling so much and start moving to end-range more]

Foam rolling and other forms of self-myofascial release (SMR) have become more of an afterthought in many of my programs this past year. Even though research does indicate there are some positives to SMR, it seems like we have been placing it on a pedestal that is far too high.

Does it break up scar tissue? Probably not. Does it re-align muscle fibers? Doubtful.

But, it does create a reflexive response from the nervous system to down-regulate or temporarily reduce tone in a tissue. This means we can take advantage of it’s short-term benefit and use SMR to facilitate better flexibility, movement, and recovery. However, alone it’s long-term benefits are very few and far between.

Instead of rolling around and hoping for the best, how about teaching your body how to get into certain positions with better awareness and control. Your hamstrings are tight? You may be more quickly rewarded by addressing mobility and movements that lengthen the hamstring throughout the full range of motion. This approach has been more productive and creates sustainable, long-term results.

Ultimately, what we have to realize that there is more to range of motion that just one specific muscle that appears to be tight. I know your hamstrings always feel like they limit motion and are achey. But, is that due to poor gluteal firing, inability to appreciate end-range of motion so the hamstrings are protecting, or lack of stability elsewhere? All of the above mentioned issues will NOT be corrected with the foam roller. Yes, a foam roller may allow you to temporarily feel less tight. However, it will not correct the underlying issue when completed in isolation.

What I’m trying to get at is you must incorporate daily doses of good quality of movement. Stop rolling around on a foam roller or trigger point ball for 10, 20, or 30-minutes and start teaching your body how to get in the right positions. We are so efficient as humans that I’m confident this approach will provide you better long-term and more sustainable results.

[Movement prep versus dynamic warm-up]

The dynamic warm-up is a topic that I’ve held several seminars on this past year. It was also something that I devoted plenty of content to on social media. To say I love this topic is an understatement.

The problem is, we often take warming up too literally. Yes, increasing tissue temperature and lubricating the joints is important before a workout or run. But, there are so many other aspects of a good dynamic warm-up that go overlooked.

Let’s put the term ‘dynamic warm-up’ on the back burner for just one second… How about we call anything we do before running and exercise ‘movement preparation.’ Movement prep is a term that is more synonymous with quality and function, than solely tissue and body temperature.

Movement preparation can include strategies, such as: foam rolling and self-myofascial release, flexibility and mobility drills, balance and stability exercises, full range of motion movements, power and plyometrics, and locomotion. All of these should be targeted at the specific areas your body needs addressed to move more efficiently, prepare for the activity that is soon to follow, and “warm-up” the body.

This is why I feel replacing the dynamic warm-up with a movement preparation routine would greatly impact you moving forward. Let’s stop using a general approach and hoping for individual benefits. Instead, learn which areas of your body need to be targeted in order to become a A+ mover. Then, hammer down day after day before each activity to address these. I think you’ll notice that movement quality improves, your workout and runs become more effortless, and automatically you end up “warm” and ready to rock and roll. Who would’ve thought?!?

[Slow eccentric step ups are gold (shout out to Chris Wolfe of WolfePT)]

When you are hungry to learn, surround yourself with really smart people. This past year, I was fortunate enough to team up wth local physical therapist, Chris Wolfe, on various seminars and smaller pieces of educational content.

To say the only thing I learned was this small tweak on the traditional step up would be an understatement. It’s one of those exercises that I’ve been programming for years with success, and his small adjustment made it even more valuable.

Because I deal with a lot of runners, single leg stability is at the forefront of what we focus on. That means the step up is a perfect exercise choice to impact this.

For years, I have taught a more upright position on the step up which doesn’t necessarily provide as much control on the descent. After learning from Chris, if you reinforce a more hip-dominant position and forward lean, the ability for the hip to control the descent drastically increases. This can be good for some people and VERY challenging for others who lack the control and appreciation of getting the hips involved. In the end, it allows a more hip-focused, eccentric control during a fantastic single leg movement. This is something everyone, especially runners, can benefit from.

[Regressions aren’t a step back but a deviation from the fastest route]

Regressions are such a valuable part of any exercise and rehabilitation program. That’s because you don’t always progress in a linear fashion. Whether that be due to pain or poor movement, there’s a time and place for plan B.

Years ago I was very particular about my programming because I liked to sequence exercises a certain way. With this approach you’ll quickly realize that there are some people who just don’t progress the same as others, and you may need to make additional modifications. There is no need to be embarrassed or discouraged by this. To be completely honest, I’ve had to regress more exercises than I can remember this past year due to knee pain.

Let’s think about this scenario because we’ve all been there… Know when you are driving in a new neighborhood and you have your GPS set to find your destination? Well, there are times when you are either not paying attention and miss your turn or the sound on the GPS is turned off and you drive right past the street.

What happens?

The GPS re-calculates the route and finds you an alternative way to get there. Yes, this might take you a few more minutes and cause you to drive a more scenic route. But, it’s just a small modification to the original plan that ultimately provides you the same end result.

This is how I feel about regressions. Even though I’m trying to get you to achieve your goal is the shortest and safest time frame possible. There comes a time and place when we have to detour. Our eyes are still set on the end-goal, but our path is no longer linear.

Don’t get frustrated when you have to detour along the way. Movement is often complicated with many detours and additional turns. It’s those people who accept the alternate route with an open mind and respect the process who quickly find themselves back on track and potentially better than before.

This is exactly what happened to me… I was frustrated at a recent flare up in my right knee that I pretty much threw in the towel. Why exercise if I can’t do what I wanted? If you know me you know I can be stubborn like that.

Instead I went back to the drawing board. I know I couldn’t do any lunges or split squats so I opted for a sumo squat. What happened? Doing this for 6-8 weeks put my knee in a very low stress position that didn’t cause pain. I was still able to work towards my health and fitness goals while minimizing stress on the knee. With patience and consistency I soon found that I gained more options. Now pain was minimal/non-existent with split squats so I started with light weight and worked up. This was the trend that I followed throughout the entire year.

Fast forward a year later and I have no limitations, very minimal knee pain, and have actually made tremendous improvements in my health/fitness. With that being said, I highly recommend you put your ego aside from time to time and be open to taking a step back. It may not be the fastest route but if you keep your eyes on the end goal there are other ways to get there. The GPS, despite frustrating at times, always gets you to your end destination.

[If you need better results, ask for help]

I mentioned before that I was stubborn, right? For years, I have been working, and very motivated to improve myself and my business. As we all know, that can be very challenging when you have no business background. I mean, I went to school to help people, NOT for marketing, sales, and other administrative tasks. And the best part is, I preach on a daily basis that if you need help with your fitness, an injury, or anything movement-related that I am your guy.

Then why did it take me so long to accept my own advice and find someone who was more qualified to save me time, money, and energy?

In October of 2017, I hired a business coach. My goal was to simplify my processes to only the most reliable and least time consuming that provide results. I know it’s only been 2+ months now, but having someone to help me along the way has been tremendous. Instead of getting opinions from friends and loved ones on what they “think” might be a good idea. I have the backing from a business owner who has been through all of this herself and has the resources to facilitate long-term and sustainable growth.

What I’m trying to get at is, it’s time to take a honest look at yourself in the mirror. Has it been months, years, or decades that you have been struggling to see the results you deserve? Start to realize that you are great at some things but not everything, and that’s okay. That’s why I recommend putting your ego aside and asking for help in those areas where you struggle. Ultimately, you are making the best investment of all time. The investment in YOU.

Thank you for taking the time to read this article. I would love to hear what key things you learned this past year. And, I wish you nothing less than HUGE results in 2018.

If there is anything I can do to help you see faster and more reliable results with your health/fitness, please click the link below to schedule your FREE 30-minute Success Session.

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

Hip Extension and It’s Impact on Lower Back Health

September 23, 2017 · by Garrett McLaughlin

Article written on September 23rd, 2017 at 10:33am | Follow Garrett on Facebook and Instagram |

The hip is a pivotal joint that plays a big role in function of the lower back. Oftentimes, lack of hip extension due to poor flexibility and/or weakness can predispose the body to lower back pain and injury. From another perspective, lack of anti-extension (abdominals/obliques) core control and pelvic positioning will cause the back to be forced into extension during extension of the hip. All of this is undesirable when it comes to health of the spine.

In the video below, I explain how hip extension impacts the lower back. But first, let’s appreciate how mobility and stability must work together to create an optimal environment…

During hip extension, as in basic hip strengthening exercises, walking, and running, the core must reflexively fire to stabilize the pelvis. I often see people in the gym working on glute strengthening with no regard to spine position.

When you extend the hip to a certain point, especially when done forcefully and/or without respecting it’s end-range of motion, the lower back has to extend and the pelvis tips anteriorly to allow this motion. Over time, hyperextension of the hip can lead to increased compressive forces at the lumbar spine and injury. See the picture below as an example of forcing hip extension and how the back is impacted.

Notice how the lower back changes, from more of a neutral and natural curvature at the start, to hyperextension at the finish? This occurs either due to creating false extension of the hip where the lower back is assisting the leg being lifted. Or, poor spinal stabilization and lack of anti-extension core stability, thus leading to excessive lumbar extension.

Take a second to watch the following video. I highly recommend you take notice next time you perform any hip extension movements. Can you isolate the hip while still respecting the positioning of the pelvis and lower back? This is an important concept to reduce the incidence of lower back pain and to also get more from your hips.

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

What is Active Release Techniques?

January 6, 2014 · by Garrett McLaughlin

Active release techniques is a patented soft-tissue system that treats muscles, tendons, ligaments, fascia, and nerves. It is common through repetitive daily tasks and athletic events that we develop restrictions within our soft-tissue structures which limit blood flow/circulation, cause pain, limit range of motion, and cause compensatory motion. ART is a specific system that allows the provider to use his hands to identify restriction and adhesions within the tissues and treat using specific protocols. These protocols consist of identifying the structure involved, placing that structure in a shortened position, apply a specific contact tension along the tissue, and then actively or passively lengthening the tissue. By doing so, the dysfunctional tissue slides under the contact of the provider causing any restriction or adhesions within the tissue to be broken up resulting in the restoration of normal functional tissue.

Several factors are taken in consideration when it comes to ART and they are: tissue tension, tissue texture, tissue movement, and tissue function. When a tissue doesn’t function properly, pain is often the result within that specific tissue or others, as a compensatory mechanism. Why do some of those factors change within tissue you may wonder? It is usually a result of the everyday stressors we expose our bodies to. For example: An office worker who types for 7 hours a day and reaches in the same direction to pick up the phone. This may not seem like much, but imagine how the body adapts to the same small movements day in and day out for years. It is also common for the athletic population to have some type of soft-tissue dysfunction from the normal wear and tear of the activity.

This past weekend, I had the chance to become a certified ART provider for the upper extremity. This 4-day certification educational program is only offered to healthcare providers such as doctors, chiropractors, physical/occupational therapists, massage therapists, and athletic trainers. It was an amazing educational experience which provided me an additional set of skills in evaluating and treating soft-tissue injuries. It is common for many soft-tissue injuries to be labeled as tendonitis when it is nothing more then adhesions within the tissue that need to be appropriately treated using ART. It can also be used for many postural issues such as forward rounded shoulders and the loss of normal joint range of motion from tissue tightness. I feel ART can have a great impact on not only someone who is injured, but the regular gym-goer or athlete who wants to prevent injury and maintain healthy bodily function.

For more information on ART and if it can help you, contact Garrett or check out the ART website.

Garrett McLaughlin is an Athletic Trainer and Personal Trainer in Nashville, TN. He creates personal training and injury rehabilitation programs for the general population and athletes. Garrett is passionate about not only working one-on-one with clients, but educating them on health & wellness so they can continue making positive choices throughout their lives. Contact Garrett with questions or to schedule a session.

Exercise of the Week- Quadraped Hip Extension

March 23, 2013 · by Garrett McLaughlin

I was working with a personal training client recovering from low back issues yesterday and I instructed her on the quadraped hip extension exercise. This is definitely a favorite of mine which is usually done incorrectly. I instructed the exercise and talked about it’s importance and she revealed that she knew the exercise was good, but did not “feel it” like she would with other exercises making her skeptical. I think that is often a problem as we always want to feel what’s working or have some kind of burning sensation to know it’s effective. In situations like this it is critical to educate the client on why you chose the exercise, what muscles does it work, and what to expect.

To properly execute the quadraped hip extenstion, start in the quadraped position (on all fours- knees under hips, and hands under shoulders). Use a mirror for visual feedback so you can view the entire length of the body from head to toe. Find a neutral spine position and draw in the belly button to lock in this position. Once you have achieved this starting point, extend the hip back as far as you can while maintaining a neutral spine. This is where this exercise goes wrong!! The goal isn’t to get the leg as high as possible but just far enough before you lose a straight spine. Also, make sure you are staying centered and don’t lean over the support leg.

The muscles being working during the quadraped hip extension are the spinal extensors including the longissimus, iliocostalis, spinales, and multifidii. Stuart McGill discusses this exercise in detail in his book Low Back Disorders and reveals it causes significantly less lumbar spine compressive forces (<2500N) compared to prone lumbar extension exercises (>6000N), concluding it is safer, especially during low back rehabilitation. Below you will find a video to demonstrate this exercise. Note the use of a broomstick to give feedback on positioning of the spine.