Hump Day Hustling – Weekly Research Summary – December 20, 2023

Improving bone mineral density, tendinopathy X 2, and new research to guide your warm up routine! Enjoy, and if you want to dive deeper with ICE content make sure to check out Upcoming Course Dates and Locations. (Prices increase on all $650 courses to $695 January 1st, buy before then to save some cash!)

Achilles Tendinopathy

Variability in pain referral patterns

Just published ahead of print from Ebonie Rio and team …there is variability in pain location and mapping for Achilles tendinopathy.

Inclusion criteria: At least two-month self-reported history of Achilles tendinopathy, mid-tendon palpation pain, and pathology on ultrasound tissue characterization.

Conclusion: “Palpation pain location, recall pain location, or location of pathology on imaging were not valid proxies for load-related pain in the Achilles tendon”

A bias check worth noting from the article: “Despite its widespread use clinically and in research it is possible that palpation may mislead when used to diagnose Achilles tendinopathy, especially because it easily elicits pain in people with asymptomatic tendon pathology.”

Downhill Running

Patellar tendon adaptations

Very cool study looking at the effects of downhill running on the patellar tendon

N = 12 (untrained, young, active, healthy; 5 women/7 men, aged 20-30) participated in a 4 week, longitudinal study

Objective outcomes included VO2max treadmill test, leg muscle strength (knee flexion & extension maximal torque) , vastus lateralis muscle morphology, and patellar tendon morphology.

Subjects ran 10 sessions across 4 weeks, at either a -5%, -10%, or -15% grade at a speed that produced an intensity of 60-65% VO2max.

Subjects experienced an increase in patellar tendon stiffness by 6.4% with no increase in patellar tendon hypertrophy, knee extensor maximum voluntary torque (7.5%), and vastus lateralis cross-sectional area (3.8%).

Limitation: no control group

TL;dr – A short bout of eccentric, downhill running training can significantly increase the stiffness of the patellar tendon & strength/size of surrounding musculature, similar to resistance training

Trail runners: “We know”

Bone Mineral Density

High velocity resistance training for the win

High Velocity Resistance Training (slow eccentric, fast concentric phase + external load) improves BMD in total hip, femoral neck & lumbar spine for people > or = 50 years old.

Considerations: Dosing optimized at > 2 sessions per week, and absence of training 6 months after intervention may result in complete loss of improvement.

No surprises here, load + velocity = stronger bones

Link to open access article

General Warm Up

Will it help beyond a specific one?

Should we add in a general non-specific lower body warm up to increase our bench press? This open access publication suggests probably not.

Fourteen male participants performed 3 sets of 80%1RM bench press under two warm-up conditions:

  • Specific warm up for the bench press exercise (they performed 1 set each of the bench press at 40%1RM for 5 repetitions, at 60%1RM for 3 repetitions, and 80%1RM for 1 repetition)
  • Specific plus general lower body warm up, (20 minutes of bike)

The only positive increase on the general warm up was increase in HR and therefore potential blood flow which demonstrated some correlation to increased reps in set 2. Otherwise no benefit of general warm up compared to specific bench press warm up only. Juice probably not worth the squeeze on this one.

Event Alert

CrossFit for Health Summit: Austin, TX 2/3/24

Interested in working out with Dave Castro and then learning from Dr. Rhonda Patrick, Nicole Carroll, and another half dozen A-list physicians chatting the truth about health and human thriving?? Would 10% off using promo code “ICE10” seal the deal? If you answer yes to the above questions use this link to get all the details and register, don’t forget the promo code!

PTonICE Rewind

Did you miss any of our ICE Physio podcasts last week? Well here you go!

Monday: “Talking prolapse with your patients” (Rachel Moore)
Tuesday: “Strength in stillness: Debating isometric exercise in rehab” (Mark Gallant)
Wednesday: “A framework for rehab for people with dementia” (Alex Germano)
Thursday: “Excellence solves everything” (Jeff Moore)
Friday: “Rowing 102: Adapt and overcome” (Alan Fredendall)

Upcoming ICE Physio Courses

In-Person Courses

Online Courses

View All Upcoming Courses

📢 Did you know we have two other free email subscriptions just like Hump Day Hustling but geared towards Pelvic and Older Adult demographics? Simply click those links, drop your email, and sit back to receive the bi-weekly goods!

📢 On Virtual ICE next week we’ll be chatting “Lessons learned from 6 years of coach PTs” with ICE faculty Mitch Babcock! Not in our virtual mentorship program? Find out how to enroll and learn more HERE