Hump Day Hustling – Weekly Research Summary – January 10, 2024

Free resource to help outfit your gym, data on where the dumbell should be for single leg RDLs, and much more! Enjoy, and if you want to dive deeper with ICE content make sure to check out Upcoming Course Dates and Locations.

New Free Resource!

The Ultimate #Geri Equipment eBook

The MMOA crew has delivered again, this time with a carefully curated list of our favorite pieces of equipment for the clinic/gym organized based on benefit – Strength, Endurance, Balance, Mobility. Whether you are opening a new practice or have identified some room in the budget for a view pieces of high value equipment to level up your Geri care, this resource should prove invaluable! Simply drop your email here at this link and we’ll send it right over!

Single Leg RDL

Which hand should the weight go in??

Single leg Romanian Deadlift (SLRDL) via dumbbell (DB) or flywheel loading was compared in two scenarios: same side loading vs. contralateral loading in 12 humans with 2 years of resistance experience

EMG activity of superior gluteus maximus, inferior gluteus maximus, gluteus medius, biceps femoris, erector spinae, external oblique, and adductor longus were measured via performance of maximal speed of SLRDL for 6 reps, positions were standardized with knee flexed ~15 degrees and trunk parallel to ground.

While there was no significant difference found between DB vs flywheel loading, there was superiority in contralateral loading for firing up all musculature noted above^^!

Clinical/Gym implication: When you want to fire up the extensors most choose opposite side loading PLUS this also provides an edge in frontal plane demand/control!

Article Link (Open Access)

Women’s Health

Book Rec: Taking Charge of Your Fertility

The Fertility Awareness Method is popping off in the menstruating population. The louder our voices get around our reproductive health and the more we learn about the pharmaceutical industry, women are wanting off artificial hormones. Symptoms like gaining weight, low sex drive, painful sex, and massive emotional shifts are driving us mad.

This book is helping women take charge of their fertility, whether this is to become pregnant or to avoid an unwanted pregnancy. It teaches us to track our exact fertility window because we can’t get pregnant every day of the month. What a powerful tool to teach the population!

Tension Headaches

Could “Load It” apply here as well?

It sure seems that way, at least per this recent open access RCT out of Frontiers in Neurology

Design: 40 individuals split into 2 groups – strength training for 12 weeks vs control. Subjects performed 3×8-10 of each exercise at an intensity of 7/10, 2x/week during the first 6 weeks and 3x/week during last 6 weeks.

Results: Significantly reduced intensity and duration of headaches, increased thickness of deep cervical muscles (perhaps that pump we’re always droning on about??), decreased PPT (temporalis, traps, masseter), and increased strength of DNF

Key Take Away: Even with questionable “strength training,” we saw some nice changes, and without manual therapy. Imagine if you used something better than theraband and combined some joint and soft tissue work??? Might not see it in the research for another ten years, but you can do it in clinic today!

Sponsor Corner

Elevate your rehab with VersaLifts

Get a free V-Stack slant board when you become a VersaLifts heel lift distributor!

One of the quickest and easiest ways to help build your patient’s confidence in the squat is with the use of VersaLifts heel lift inserts. This simple and inexpensive addition to an athlete’s training shoes provides 1/2″ of additional heel to toe drop, compensating for many ankle mobility restrictions, and dramatically improving squat form and range of motion. And now, through the month of December, VersaLifts is offering their dynamic stackable slant board, the V-Stack ($109.99), absolutely free for new distributors! Sign up here for more details.

Remember to use the code ICEPT to receive 10% off any purchase at vlifts.com.

PTonICE Rewind

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

Monday: “Measuring IRD vs Strength: Which matters more?” (Alexis Morgan)
Tuesday: “Dealing with doubt” (Zac Morgan)
Wednesday: “Ins and outs for #Geri rehab in 2024” (Christina Prevett)
Thursday: “The future of Medicare” (Alan Fredendall)
Friday: “Subscap tips for the fitness athlete” (Zach Long)​

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 “Running and the youth athlete” with ICE faculty Megan Peach! Not in our virtual mentorship program? Find out how to enroll and learn more HERE