Actual research on burpees, #BiasCheck on running injury prevention, and more in this episode of Hump Day Hustling! Enjoy, and if you want to dive deeper with ICE Physio content make sure to check out our Upcoming Course Dates and Locations!
Burpee Interval Training
How much ROI? PLENTY
Peer reviewed research on burpees? Haters will say it’s fake, but the future is now folks.
N=43. 3 groups: 1) control, 2) 10 x 4 second max effort running sprint sets (30 second recovery after each set) or 3) 10 x 4 second max effort burpee sprint sets (30 second recovery after each set). Each experimental group trained 5x/week for 3 weeks.
The burpee group performed approximately 30 burpees/day and the running group ran approximately 250m/day.
Results: equal effects on 10m dash speed, body mass, BMI, waist circumference, hip circumference, waist-to-hip ratio, systolic blood pressure, and diastolic pressure. The burpee interval group saw a statistically significant difference in reduced visceral fat mass. The burpee group saw a significant improvement in vertical jump height while the running group saw a significant improvement in 20m shuttle run performance.
Four subjects dropped out of the running interval group due to hamstring & quadriceps tears. No injuries were reported in the burpee interval group.
The running interval group reported progressively worsening self-efficacy throughout the study, with subjects reporting less confidence in themselves & their performance as the study progressed, including reporting that they would not continue to perform training like like this after the study concluded.
Limitations: as with most medical research, the inclusion criteria limited the subject pool to relatively young, relatively healthy, relatively fit adults.
Dial in your programming for these amazing athletes
On weekends our faculty are often asked about tendinopathy/overuse management in competitive dancer populations. This recent piece in BJSM is a short read and good reminder that addresses the importance of loading management via general progressive overload principles plus well planned rehearsal and performance schedules and proactive recovery cycles.
Shaw also provided practical intensity monitoring examples such as session RPE (s-RPE) and heart rate for internal training load. Overall findings: Greater week to week changes in dance volume (in hours), older age, previous injury and company range were associated with increased injury risk.
In the name of artistic excellence, let’s do better here in our management of dancers ( and look to Shaw’s PHD research/resources for a more in depth look at monitoring injury and load in these folks)
Thirty eight (<27 weeks pregnant) pregnant women were eligible if they demonstrated an inter-recti distance of 2.8 cm or more, measured 2 cm above and/or below the umbilicus on initial assessment. Inter-rectus distance (IRD) was measured using ultrasound imaging (B-mode) using a two-dimensional ultrasound diagnostic scanner with a linear probe.
10 different movements were analyzed (we’ll spare you the exhaustive list here as the article is open access)
Conclusion: “Pelvic floor and drawing-in exercise increased the IRD, whilst headlift, curl up and diagonal curl up decreased the IRD in pregnant women with DRA at gestation week 27 and 37.”
ICE hot take: This paper adds to a trend in the literature supporting sagittal and transverse plane strengthening in reducing IRD.
This open access 2023 prospective study reported contributing factors to running related injury in >200 recreational runners.
Multivariate analysis resulted in some expected factors related to RRI: previous RRI less than one year prior, decreased navicular drop, and lower BMI. It also reported some running gait mechanics that increased risk for injury: greater hip IR/ER excursion during stance, greater trunk side flexion excursion, and decreased pelvic rotation during toe-off. Not surprisingly, measures of ROM were not related to RRI.
But surprisingly, decreased knee flexion strength was the only strength-related assessment related to RRI, and measures of load/impact were also not related to development of RRI. We are pretty strength biased around here so this news is as unexpected as it is unwelcome.
Building intake forms causing hand cramps? There IS an easier way!
Jane is an all-in-one practice management software with a whole suite of features designed to help you save admin time — including a Template Library full of customizable Intake Form questionnaires generously shared by other practitioners. Create as many as you need at no extra cost.
- Pull a template and use it as-is
- Customize an existing template and make it your own
- Start from scratch (and even share it with your colleagues!)
Head to jane.app/guide to learn more. Use the code ICEPT1MO at signup for a 1-month grace period on your new Jane account.
Did you miss any of our ICE Physio podcasts last week? Well here you go!
Monday: “Acute effects of resistance training on the pelvic floor” (Christina Prevett)
Tuesday: “ITB myth busting” (Mark Gallant)
Wednesday: “What is MMOA” (Dustin Jones)
Thursday: “3 things I’ve been wrong about” (Alan Fredendall)
Friday: “Curved treadmills for gait analysis” (Rachel Selina)
Upcoming ICE Physio Courses
- September 9-10: Older Adult LIVE (Fort Collins, CO)
- September 9-10: Extremity Management (Amarillo, TX)
- September 9-10: Dry Needling Lower Body (Fort Worth, TX)
- September 9-10: Cervical Spine (Atlanta, GA)
- September 9-10: Total Spine Thrust (Clearwater, FL)
- September 9-10: Older Adult LIVE (Charlotte, NC)
- September 15-17: Dry Needling: Upper Body (Berryville, VA)
- September 16-17: Extremity Management (Cincinnati, OH)
- September 16-17: Total Spine Thrust (Chicago, IL)
- September 16-17: Older Adult LIVE (Edmond, OK)
- September 5th: Fitness Athlete: Pregnancy & Postpartum
- September 11th: Fitness Athlete: Essential Foundations
- September 12th: Brick by Brick: Launching Your Practice
- September 12th: Rehab of the Injured Runner
- September 17th: Fitness Athlete: Advanced Concepts
- October 11th: Older Adult: Essential Foundations
- October 12th: Older Adult: Advanced Concepts
- October 23rd: Persistent Pain Management
- January 9th: Brick by Brick
- January 22nd: Primary Care PT
📢 On Virtual ICE next week we’ll be chatting “Managing back pain while running” with ICE faculty Miller Armstrong! Not in our virtual mentorship program? Find out how to enroll and learn more HERE