Motivational interviewing, further support for high intensity training, and much more! Enjoy this week’s Hump Day Hustle and if you want to dive deeper with ICE Physio we’ve got over 200 courses slated for 2023 but many are already selling out. Check out our Upcoming Dates and Locations to reserve your seat today!
Fighting back with high intensity exercise
“Exercise protects against cancer progression and metastasis by inducing a high nutrient demand in internal organs, indicating that reducing nutrient availability to tumor cells represents a potential strategy to prevent metastasis.”
Importantly, intensity seems to play an important role. This study suggests 75% max effort or higher is where the magic happens. This open access paper is incredibly long as it explores models in both human and animal, if you are looking for something more shareable to your community members check out this Instagram recap from the always amazing Dr. Rhonda Patrick
Another win for high intensity
This systematic review published in November’s JSCR included 25 studies and examined the relationship between resistance training combined with different aerobic training protocols with regards to hypertrophy. Authors found no impact on muscle hypertrophy with concurrent training, however subjects in studies who performed high-intensity, intermittent aerobic exercise exclusively when paired with resistance training OR alongside continuous training had greater levels of hypertrophy compared to those who performed resistance training & only performed continuous concurrent aerobic training.
TLDR: Authors suggest cranking the intensity dials to 11.
Your shoes won’t save you
Even the Cochrane library agrees – shoes aren’t the answer to running injuries. This recent open access paper included 12 trials and over 11,000 participants and came to this conclusion: “Most evidence demonstrates no reduction in lower limb running injuries in adults when comparing different types of running shoes”
Evidence was low to very low on the certainty scale, as is often the case with these reviews, but this is just one more article on top of a good sized stack over the past decade saying the same thing: You can’t buy your way out of injury with fancy sneakers. Put your money and effort into the gym and quality programming instead
Dr. Stephen Rollnick & Dr. Julie Foucher
The highest hanging fruit for us as providers is true behavior change, being skilled in motivational interviewing is central to success in achieving it.
“It’s got that feeling of sitting alongside someone rather than above them”
Episode 258 of the Pursing Health podcast came out several months ago, but it is an absolutely beautiful and actionable piece on motivational interviewing.
Hump Day Hustling Change
Monthly ICE course update starting in December!
With hundreds of courses already on the books in 2023 it has become nearly impossible to showcase beyond a handful in each week’s Hump Day Hustling. Starting next month we’ll be sending a separate email to this group titled “upcoming ICE courses” which will include a much more comprehensive list of all the ICE offerings both online and live going off around the country! If you would prefer not to receive that monthly update please unsubscribe from Hump Day Hustling by clicking the link at the bottom of this newsletter.
Did you miss any of our ICE Physio podcasts last week? Well here you go!
Monday: “Study busts myths on lifting and pregnancy” (Christina Prevett)
Tuesday: “Burnout is BS” (Lindsey Hughey)
Wednesday: “Form is function” (Dustin Jones)
Thursday: “When and how to hire: Part 1” (Alan Fredendall)
Friday: “Top 5 shoulder stability exercises” (Kelly Benfey)
Thank You! – ICE Faculty
Upcoming In-Person Courses
- December 3-4: Lumbar Spine (Cincinnati, OH)
- December 3-4: Fitness Athlete LIVE (Santa Barbara, CA)
- December 3-4: Total Spine Thrust (Philadelphia, PA)
- December 3-4: Dry Needling Lower Quadrant (Milwaukee, WI)
- December 3-4: Lumbar Spine (Charlotte, NC)
Upcoming Online Courses
- January 3rd: Rehab of the Injured Runner
- January 4th: Older Adult: Essential Foundations
- January 9th: Primary Care Physical Therapy
- January 9th: Persistent Pain Comprehensive Management
- January 9th: Fitness Athlete: Pregnancy and Postpartum
- January 12th: Older Adult: Advanced Concepts
📢 On Virtual ICE next week we’ve got “Addressing hip mobility” with ICE Faculty Guillermo Contreras! Not in our virtual mentorship program? Find out how to enroll and learn more HERE