Hump Day Hustling – Weekly Research Summary – February 28, 2024

Is surgery better than exercise for meniscal tears? Do external or internal cues reduce loading rate more effectively in runners? Answers to these questions and more in this episode of Hump Day Hustling! Enjoy, and if you want to dive deeper with ICE content make sure to check out our Upcoming Course Dates and Locations.


Dr. Rhonda Patrick talks strategy

If you only think sauna when you hear the name Rhonda Patrick, check out this very long form episode of the Modern Wisdom Podcast. Get comfortable, this is a 3 hour ride, but Dr. Patrick is one of our absolute favorite voices in the health/wellness space due to her deep understanding of the research, alongside her willingness to craft narratives in ways that capture the public’s attention. A few quick takeaways:

  • Sauna and Cold therapy is more than hype
  • Minerals and vitamins are key to longevity
  • Exercise for the win


Running Injuries

External cues for the win

We often intervene on running related injuries with gait drills utilizing external cues and this 2024 article in Gait & Posture supports this approach over internal cues to reduce loading rate.

The researchers compared loading rate while running in 37 injured runners in a shod-control condition, shod + external cues to run quietly/softly, and barefoot + internal cues to forefoot strike. While both experimental groups demonstrated lower loading rates than the control condition, the shod + external cueing also resulted in lower loading rates as compared to the barefoot + internal cueing. Although the differences in shoe condition and footstrike patterns among interventions were not the focus of the study outcomes, it’s important to consider that the differences in loading rates could also be related to these variables.

Take away message is to continue using external cueing to promote reduced loading rate while running!

Meniscal Tears

Early surgery? Nope.

Many of you read the title and thought “Well sure, for non-traumatic degenerative tears in older folks that makes sense, just like for the shoulder”. That’s the rub though. This RCT just out in JOSPT looked at both traumatic tears (over 70% of study subjects in fact) and atraumatic tears in patients aged 18-40 and compared surgery to exercise therapy. Their 12 month follow up focused on four subscales of the Knee Injury and Osteoarthritis Outcome Score (KOOS) addressing pain, symptoms, function in sport and recreation and quality of life.

Findings? Early surgery was not found to be superior in EITHER group

A few key study points:

  • “Exercise Therapy” was group based, a couple 60-90 minute sessions a week for 12 weeks
  • A difference of 10 points on the KOOS was chosen as “clinically relevant”
  • Only 26% in the exercise group elected to later have surgery

Think about that last bullet point, because it’s starting to sound a lot like the ACL (and everything else), where a MAJORITY of folks who decide to opt initially for a non-surgical route do just as well as those who choose surgery while never requiring the more invasive, expensive, and risky option. Justifying immediate surgery in these conditions is becoming a steep uphill battle.

Achilles Tendinopathy

Great resource for patients/community members

“How to Self-Manage Achilles Tendon Pain and When to See a Health Professional”

This is an open access publication from JOSPT from January 2024 that includes a well designed infographic offering tips on self-management as well as guidance on when seeking a professional is likely appropriate. We find these infographics are well consumed by the public, and serve as a great point of guidance when they are faced with tough decisions.

ICE is on TikTok

Join us for some fun & learning!

For years we’ve been pumping out informational Reels and weekend behind the scenes footage of our courses on Instagram, and we’ll continue doing so, but we’re also taking the show over to TikTok! We can be found via this link or searching . Our marketing team will be sharing some of our most important and popular content on both platforms, but the team is already cooking up some fun content exclusive for the TikTok platform. If you spend time over there please give us a follow!

PTonICE Rewind

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

Monday: “Lattes to Lectures: Marketing insights” (Rachel Moore)
Tuesday: “Slow down to speed up” (Jordan Berry)
Wednesday: “Kneeling after knee replacement” (Dustin Jones)
Thursday: “Motivation Interviewing and weight loss” (Ellen Csepe)

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!

📢 Next week on Virtual ICE we’ve got ICE faculty Annousha Ranaraja presenting “Optimal theory of motor learning”. Not in our virtual mentorship group yet?? Head over to this link and change that! $29.99 a month for 24 annual CEUs, live meetings every week with ICE faculty and special guests!​