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Garrett McLaughlin, MS, ATC, CSCS, ART

Functional Training // Injury Rehabilitation // Running Analysis

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Browsing Tags running injury

Pelvic Control & How to Address Within Your Strength Training Program

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

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

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

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

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

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

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

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

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

Self-Limiting Exercise and It’s Impact on Movement Quality

November 9, 2020 · by Garrett McLaughlin
| Article written on November 9th, 2020 at 03:19pm | Follow Garrett on Facebook and Instagram |

In 2013, I was first introduced to the concept of “self-limiting exercise.” Truthfully, it allowed me to really shift my thought process when prescribing training and rehabilitation programs for clients. Over the years, I have grown to appreciate that more is not always better, but better is better. Self-limiting exercise certainly fits that mold.

If this term is unfamiliar to you, self-limiting simply means…

“Relating to something which limits itself.”

Now, if we reconfigure that definition to encompass more of a movement perspective, we clearly understand that self-limiting exercise is a type of training that requires additional emphasis on quality and proper form above quantity. As soon as quality is lost, the exercise or movement is over. This will eliminate excess volume, prioritize good quality movement, and reduce the likelihood of injury.

Let’s cover a few examples to better explain this…

  • Distance running is a sport where you are rarely limited by your form but rather cardiorespiratory fitness, endurance, and pain threshold. It’s common for runners to push their limits to the point of exhaustion and/or the onset of pain. If running was more self-limiting in nature, as soon as form breaks down that would be the end of training for that day. This places quality of running over quantity, and will most likely lead to a significant reduction in running-related injuries.
  • Jumping rope can be viewed as a great example of a well-known self-limiting exercise. It’s rarely the strongest or most fit person who jumps rope the best. But, rather the one that’s able to maintain proper posture, form, timing, and coordination. As soon as one of these characteristics is lost, you quickly lose rhythm and have to start over. We all know how frustrating it can be when jumping rope but that’s why we rarely see injuries from this form of training.
  • The last example I’d like to describe is single balance work. You can’t muscle yourself through poor balance. This type of training has more to do with an efficient neuromuscular system than brute strength of individual muscles. It’s self-limiting in that once balance is lost, you have to regain your footing and completely start again from where you left off.

Hopefully each of these examples accurately conveys the difference between self-limiting exercise and the formal type of exercise we have adopted over the years. As a society that readily thinks more is better, I’d love you to start thinking more deeply about how you can get more from less. And with less I mean as much as necessary with adequate form and proficient movement.

While digesting a lot of information over the years from different professionals and groups, such as Gray Cook, Erwan Le Corre, and The Foot Collective, I’ve really gravitated to the balance beam as a tool to prioritize self-limiting exercise. This is an environment that requires balance, stability, and control to execute a series of drills properly so you don’t lose balance and fall.

Of course, I don’t complete entire workouts on the balance beam but rather specific drills in a warm-up or cool-down fashion, and on recovery days. This will provide you more “balance” between our modern lifestyle and the benefits that self-limiting exercise can provide to movement proficiency.

Below are a handful of my favorite drills utilizing the balance beam…

Forward & Backward Walking

Balancing 4-Way Toe Taps

Balancing Split Squat

I hope you enjoyed this article! If you have any questions at all about how to start implementing more self-limiting exercises into your routine, don’t hesitate to click here and contact me directly. The thought process of quality over quantity will work wonders for your body to enhance movement quality, create a better mind-body connection, and ultimately achieve longevity to express yourself through movement later in life.

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

Fireside Chat with Dr. Jesse Riley, DC – “Finding the Right Shoe for the Job”

September 28, 2020 · by Garrett McLaughlin

Welcome to the Fireside Chat! This series was designed to provides runners and the general population easy to absorb information regarding running mechanics, nutrition, strength training, and injury prevention. As the series progresses, we will cover a myriad of topics and speak with different professionals in the health & running community.

In this 3rd edition, we had a great conversation with guest, Dr. Jesse Riley. Dr. Riley is a sports chiropractor and running specialist in Golden, Colorado. He shared some fantastic tips and background information on all things running footwear so you can make the best selection when it comes to what shoes are best for you.

Not sure if you are wearing the right shoes? Or, maybe suffering from a running-related injury that you suspect is shoe related? Dr. Riley has you covered in this chat!

In this Fireside Chat, we covered a variety of topics, including…

  1. Background & philosophy (2:15)
  2. Improving your knowledge base around shoes (6:28)
  3. Fundamentals on how to purchase the right pair of running shoes (21:23)
  4. Shoe assessments to check for function & factory defects (28:33)
  5. Connect with Dr. Riley (45:07)
  6. Q&A (46:05)

Click the video below to instantly watch the replay of this chat!

Did you enjoy this Fireside Chat and are interested in learning more about upcoming segments as well as high quality educational content for runners? If so, click here to join the Ignite Your Run private Facebook group. The Ignite Your Run group is a FREE community for runners to learn and interact in the journey to become the best version of yourself possible.

Here are additional resources regarding today’s chat and how to learn more about Dr. Riley…

  • FREE Download: Running Shoe Education Handout
  • Website: www.moderndaychiro.com
  • Email: Jesse@moderndaychiro.com
  • Social Media: @docjesseriley

Thanks for watching!

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

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