What actually causes muscle soreness? Is there a best way to eccentrically train the hamstrings? Answers to these questions and much more in this edition of Hump Day Hustling! Enjoy, and if you want to dive deeper with ICE content make sure to check out Upcoming Course Dates and Locations!
ICE Certifications are Live
Begin your journey to specialization today!
We hope you’re enjoying Hump Day Hustling, just want to briefly lead off this edition by letting you know that our new and revamped certifications for rehab providers and fitness entrepreneurs are officially launched! Check out our brand new certification home page to see all the options, then dive into individual pages for more details! Our goal was simple with this redesign of our curriculum: Deliver a ridiculous ROI in terms of clinical outcomes and business growth for every investment you make with ICE. We hope our mission was accomplished, now scroll on and enjoy this week’s goods!
What is Muscle Soreness?
The physiology behind the phenomenon
Here is an informative clip about the physiology of muscle soreness. Starting at the 10-minute mark, Galpin discusses the benefits of zone 2 cardio, especially its role in cellular pumping. He highlights how it’s one of the most effective methods to alleviate soreness. In the quest to leverage exercise for pain relief this perspective is hugely applicable in all rehab settings!
Eccentric Hamstring Training
What exactly are we trying to achieve?
Admittedly this one is a bit nerdy, but if you’re trying to get specific adaptive responses out of your athletes it’s worth working through!
From June’s Journal of Sports Rehabilitation, this article looked at two versions of the nordic hamstring curl in 12 elite sprinters age 21 (note the very specific population for external validity purposes/concerns)
Parameters: 3 x 6-12 reps per set with a 3-second eccentric versus 3 sets of 3 reps with a 6-second eccentric.
Findings: Time under tension and muscle impulse was higher in the group who did a slower rep. In addition, they had more activation and time under tension in the 30-0 degrees knee flexion range where we see most acute hamstring strains.
Study issues: small, unique population and hard to recreate clinically.
The right answer at every age and stage
It’s never too late to get strong and powerful! More proof in this RCT from November’s JSCR
63 untrained older women (aged 70-78) performed lower body power training for 12 weeks (defined as 40% of 1RM) either 1x/week, 2x/week, or 3x/week (or control). Outcome measures utilized included 1RM leg press, knee extension power (measured via Biodex), stair climber time (climb one flight as fast as possible), 30 sec STS, 400 m walk speed, and SPPB.
Subjects performed leg press, knee extension, knee flexion, hip flexion, and hip extension on machines for 3 x 12 reps @ 40% 1RM with the cue “go as fast as possible” each set on the concentric portion and a 2-4 second lowering on the eccentric portion.
1RM was re-tested at weeks 4, 7, and 10 & used to recalculate lifting dosage
Findings: all experimental subjects improved 1RM leg press, 30 sec STS, and SPPB. Only 2x/week and 3x/week subjects increased knee extension power.
Limitations: Only relatively healthy subjects were studied. All subjects lived independently, with the complete absence of any symptoms or the presence of symptoms was fully managed by medication and/or lifestyle. Anyone with osteoporosis, diabetes, or hypertension was excluded automatically.
Pregnancy, postpartum, and neurobiology
We’re so sorry this paper in Nature isn’t open access but we still want to share in hopes that some of you can grab it because it’s worth it. The narrative review shows the way our brain legit changes through pregnancy and into the postpartum period and the role of hormones. Finally some clear science behind much of the lived experience of so many women!
Did you miss any of our ICE Physio podcasts last week? Well here you go!
Monday: “Four weeks to return to running?” (Alexis Morgan)
Tuesday: “Individualized care: Your ego is ruining our profession” (Mark Gallant)
Wednesday: “The fountain of function in aging women” (Christina Prevett)
Thursday: “Technique Thursday: Banded bench press tips” (Alan Fredendall)
Friday: “The art of the ten minute exposure” (Mitch Babcock)
Upcoming ICE Physio Courses
- November 3-5: Dry Needling: Upper Body (Seattle, WA)
- November 4-5: Lumbar Spine (Fort Worth, TX)
- November 4-5: Total Spine Thrust (Simi Valley, CA)
- November 4-5: Pelvic LIVE (Bozeman, MT)
- November 4-5: Fitness Athlete LIVE (Hoover, AL)
- November 4-5: Older Adult LIVE (Annapolis, MD)
- November 4-5: Older Adult LIVE (Easley, SC)
- November 4-5: Fitness Athlete LIVE (San Antonio, TX)
- November 11-12: Cervical Spine (Bridgewater, MA)
- November 11-12: Older Adult LIVE (Wappinger Falls, NY)
- November 11-12: Extremity Management (Woodstock, GA)
- November 6th: Fitness Athlete: Essential Foundations
- January 2nd: Rehab of the Injured Runner
- January 8th: Persistent Pain Comprehensive Management
- January 9th: Fitness Athlete: Pregnancy and Postpartum
- January 9th: Brick by Brick
- January 10th: Older Adult: Essential Foundations
- January 11th: Older Adult: Advanced Concepts
- January 22nd: Primary Care PT
- February 4th: Fitness Athlete: Advanced Concepts
📢 On Virtual ICE next week we’ll be chatting “Playing the bigger game” with ICE faculty Matt Koester! Not in our virtual mentorship program? Find out how to enroll and learn more HERE