Keep kid’s arteries healthy, importance/manipulation of our circadian rhythm, and much more coming at you in this week’s Hump Day Hustling! Enjoy, and if you want to dive deeper with ICE Physio check out our Upcoming Course Dates and Locations
Ring Muscle Ups
Free workshop from Performance Plus crew!
Enjoy this recording of a 20-minute virtual workshop from ICE faculty Zach Long and Pamela Gagnon on the ring muscle-up. They cover learning strict, kipping, and a hybrid method to bridge the gap between those two RMU variations. Big thanks to these two for making this content free for all of us to learn from!
Children, Arteries, & Exercise
Is there a best exercise for arterial health?
We want our kiddos to be more active, and honestly we’ll take any type of activity we can get, but is there a “best” for of exercise in terms of preserving arterial health in this population? This systematic review and meta-analysis included 14 studies looking to see what exercise domain/activity is associated with improved arterial stiffness in children and adolescents. Aerobic and HIIT won out. Next steps are researchers looking to see if getting kiddos moving younger prevents the sequelae of atherosclerotic cardiovascular disease, we’ve got a hunch but we’ll see how the data plays out!
Meniscectomy: Who Should Get It?
Spoiler: No one!
Not as a first line intervention anyhow if this recent systematic review and meta-analysis of 605 randomized patients with MRI confirmed degenerative meniscus tears is to be believed. We’ll get right to it, because they certainly did so in the conclusion: “No relevant subgroup of patients was identified that benefitted from arthroscopic partial mensicectomy compared to non-surgical or sham treatment“
SHARE THIS MESSAGE! We all know how many patients, friends, and family are out there who need to hear the message that medical journals make clear recommendations that non-surgical care is the best first line treatment for literally everyone!
Attn: West Coasters
Prep your circadian rhythm when traveling east
Can we “pre-manipulate” circadian rhythm in advance of traveling eastward across time zones? We know the further you travel east the more miserable your experience with sleep/wake issues.
This study published in April’s JSCR looked at the French mountain biking national team headed to Tokyo followed a 14-day protocol beginning at home to reduce the effects of jet lag. For 6 days, the team gradually advanced their bedtime by 30 minutes each day for an overall change in going to bed 3 hours later on Day 6 than Day 1. Meals, exercise, work, etc. were also all advanced to accommodate the later bed time & later wake time that followed. During the 6 days, athletes consumed 0.5 mg of melatonin 2 hours before bed.
Upon arrival, for 4 days, athletes adopted the time zone they were in and increased melatonin dosage to 2 mg. In addition, each day upon waking, subjects were immediately exposed to 1,500 lux for 20 minutes using Luminette travel light therapy glasses.
Compared to those following no protocol, the experimental group experienced no loss in total sleep time, composition of deep/REM/light sleep, or physical performance while in the destination time zone.
Circadian Rhythm Take 2
Since we’re on the topic, let’s deep dive
The previous bullet point offers an optimistic picture that one can manipulate their circadian rhythm during times when it is expected to be thrown off, eg. traveling across time zones. Which brings up the question, how important is it to keep the rhythm dialed in? In short, extremely, in long check out this open access paper: “Effects of light on human circadian rhythms, sleep and mood” which reviews our current state of knowledge regarding the effects of light on circadian rhythms, sleep, and mood. Imagine the impact some of this info could have on your patients who are feeling like they’re in a funk.
Did you miss any of our ICE Physio podcasts last week? Well here you go!
Monday: “Load and Lengthen Part 2: The pelvic floor” (Christina Prevett)
Tuesday: “TFCC: From pain to progress” (Mark Gallant)
Wednesday: “Starting an older adult fitness class” (Dustin Jones)
Thursday: “The mysteries of Medicare Part 1” (Alan Fredendall)
Friday: “Top 5 knee drills for the fitness athlete” (Megan Daley)
Thank You! – ICE Faculty
Upcoming In-Person Courses
- May 20-21: Professional Bike Fit (Bellingham, WA)
- May 20-21: Older Adult LIVE (Scottsdale, AZ)
- May 20-21: Fitness Athlete LIVE (Sudbury, MA)
- May 20-21: Fitness Athlete LIVE (Rockville, MD)
- May 20-21: Dry Needling: Upper Body (Fenton, MI)
- May 20-21: Older Adult LIVE (Simi Valley, CA)
- May 20-21: Older Adult: LIVE (Charlotte, NC)
- May 20-21: Cervical Spine (Fort Worth, TX)
- May 20-21: Extremity Management (Hendersonville, TN)
- June 2-4: Dry Needling Upper Body (Roswell, GA)
- June 3-4: Lumbar Spine (Charlotte, NC)
- June 3-4: Lumbar Spine (Casper, WY)
- June 3-4: Pregnancy & Postpartum LIVE (Hendersonville, TN)
Upcoming Online Courses
- June 5th: Primary Care PT
- June 5th: Persistent Pain Management
- June 5th: Fitness Athlete: Essential Foundations
- June 5th: Brick by Brick: Launching Your Practice
- July 11th: Rehab of the Injured Runner
- August 9th: Older Adult: Essential Foundations
- September 17th: Fitness Athlete: Advanced Concepts
- October 12th: Older Adult: Advanced Concepts
📢 On Virtual ICE next week we’ll be chatting “Treating the de-conditioned postpartum patient: Return to fitness” with ICE faculty Alexis Morgan! Not in our virtual mentorship program? Find out how to enroll and learn more HERE