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Browsing Tags stability

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

Build Your Run Series: Strength Training & Plyometrics (FREE Webinar Replay)

June 25, 2020 · by Garrett McLaughlin

Strength training and plyometrics are proven strategies to improve running performance and reduce the likelihood of injury. But, how do you implement the best program possible to see the results you are after without interfering with your running.

When it comes to strength training for runners specifically, there are a lot of different factors that need to be assessed. This includes the demands of the sport, your individual weak links and past injury history, and current running goals. General programs often get general results. That’s why I’m hoping this webinar will provide you the ability to individualize your program to run on your terms for years to come.

In this webinar, I presented on the topic of Strength Training & Plyometrics by thoroughly reviewing the research and recommending various exercises and drills. Please use this information to be more objective and fine tune your program to create the best results possible.

What you’ll learn is…

The research behind the effectiveness and results created with strength training and plyometrics
Important training principles to guide your program
Specific plyometric exercises to increase speed and boost performance
Specific strength training exercises to increase strength, stability, balance, and reduce your likelihood of injury
How to tie this information together into a cohesive plan moving forward
Q&A

–> Click here to receive instant access to the webinar.

I hope you enjoy this webinar! Comment below or contact me directly if you have any questions or comments regarding the webinar. And, if you want to implement the best strategies to improve your running, click here to learn more about the Healthy Running Program.

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

Assessing Hip Stability with the Lateral Step Down

April 17, 2019 · by Garrett McLaughlin

Article written on April 17h, 2019 at 03:57pm | Follow Garrett on Facebook and Instagram |

Hip stability is super important for runners. But, how do you know if you are proficient in this area without paying a healthcare professional a costly amount of money for an evaluation? Easy! You complete the lateral step down assessment…

The lateral step down is a very simple movement that you can use to build strength, stability, and balance that carries over to running. Or, it can provide insight into how well you are positioning the body on a single leg which relates to the initial foot strike and mid-stance phases of gait.

How to complete the lateral step down assessment…

Find a box or stair that is approximately 4-8 inches in height
While balancing on the platform, lower down until the non-stance leg touches the ground
Make sure to do so slowly and lightly touch the heel to the ground
Rise back up to the starting position
Assess if one or more of the following things happen:
- Inability to maintain balance and complete the movement for 10 repetitions
- Shifting or tilting of the body over the stance leg
- Inability to lower all the way to the ground
- Noticeable loss of the levelness at your pelvis (drop on the non-stance side)
- The hip internally rotates and therefore the leg does not stay aligned
- Inward collapse of the knee and therefore the leg does not stay aligned
- Collapse of the medial arch and flattening of the foot
Record the results
Complete on the other side

When performing the lateral step down, there are two different positions which could be valuable to assess. The first being more of a hip-dominant position where you slightly sit back into the hip and lower down. The second is with a vertical posture that allows the knee to travel over the toes. Both of these can provide important information on how well you stabilize in a hip versus knee-based strategy.

Want to learn more about hip stability and how to complete the lateral step down assessment? Click the video below to watch the assessment in action before trying it for yourself.

I hope this article helps you determine if more attention needs to be placed on improving lower extremity stability and balance with the lateral step down. For runners, this can shed some light on how efficient you are on one leg.

If you noticed one or several of the positive signs outlined above, make sure to add single leg training into your routine to resolve this weak link. As always, please comment below or reach out directly with questions.

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

Understanding the Complexity of the Lunge (and it’s variations)

October 3, 2018 · by Garrett McLaughlin

Article written on October 3rd, 2018 at 10:00am | Follow Garrett on Facebook and Instagram |

The lunge, and all of it’s variations, should be a staple within your movement program. Since much of what you do daily involves emphasis on single leg strength, stability, and balance, there is really no reason why you would overlook the lunge. This is especially true if you are active by walking, running, or playing sports.

One of the biggest problems that prompted me to write this article was the lack of attention to detail concerning the form which makes the lunge effective. Since I work in a fitness facility, I have the privilege of watching people move and specifically lunge on a daily basis. This is a privilege and also a curse, because often it’s not always pretty.

You can’t blame the person performing the lunge if they have never been told how to lunge properly. I think the problem stems from assuming everyone knows how to lunge that gets us into trouble. Yes, this is one of the most popular exercises anywhere. No, it does not just happen naturally, especially in our technologically-crazed and movement-restricted society.

So, what needs to happen? The teachers (trainers, coaches & therapists) need to teach.

My goal is to not expect that everyone knows what I know. I have spent many years of schooling, internships, and hands-on experience working with people on a daily basis while assessing and instructing movement. Just because you’ve done lunges before or have seen a “proper lunge” on Facebook or Youtube doesn’t mean your perception of the task matches your execution. Therefore, it’s important to use this article as a mental checklist while you are lunging to determine how you can be more proficient and effective with this movement pattern.

The basic principles to perform a proper lunge are:

Proper positioning of the pelvis
Alignment of the lower limb
Trunk angle/lean (can vary based on the focus on that lunge variation)
Position of the foot with support from the big toe

In the following video, let me walk you through all of the above mentioned areas so you can lunge more effortlessly and with better long-term results:

The tips provided in this video should be easily observed but that doesn’t always mean they are easily attainted. Please feel free to reach out directly if you notice difficulty getting into the right positions. This is common and most likely warrants an evaluation and specific corrective exercises to target any underlying limitations.

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

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! Click here and let me know how I can help you.

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

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