Hump Day Hustling – Weekly Research Summary – June 5, 2024

Deltoid week celebration, thoughts on different bench press styles, and more in this week’s hump day hustling! If you want to dive deeper with ICE content check out our Upcoming Courses and Specialty Certifications!

Running

Training intensity and performance

No secrets here, just more evidence that variety in running intensity helps improve performance in distance events.

​Ando et al., had male collegiate distance runners perform two high-intensity training sessions per week for 6 weeks consisting of multiple sets of 5x50m max sprints and 5x200m sprints. Compared to a control group that did a variety of training sessions from 1000m intervals to 20km runs, the sprint group significantly improved 100m, 400m, and 3000m times, and reduced time to exhaustion on a graded exercise test. The results do have to be interpreted with a bit of caution as the sample size was small (20 total), and subjects were already highly trained runners and may respond differently to training than the average recreational runner.

Take home message is that variety in training intensity can benefit running performance, so mix it up out there folks!

Bench Press

Flat-back Vs arched-back

The International Powerlifting Federation (IPF) recently changed the bench press event to no longer allow feet on the bench, limiting most lifters from being able to execute the “dorsal arch” or “arched-back” technique. Most competitive powerlifters will now need to learn to bench with a flat-back technique. What exactly are the differences, if any, between the two techniques? Bartolemi et al explored the question in this March 2024 piece ​

N = 15 (competitive powerlifters, Olympic weightlifters, and throwers)

Subjects completed an initial 1RM using flat-back or arched-back (randomized) and then the other (3 days later), followed by a training session (3 days later) with 2 reps at 50%, 70%, and 90% 1 RM. In the training session, lifters using flat-back or arched-back in random order.

Outcomes: muscle EMG of pec major & triceps, barbell displacement, velocity, and power.

Findings? Individuals were able to lift 2.5 – 7.5 kg (5.5 – 16.5 pounds) more using the arched-back technique than flat-back. Barbell displacement was less in the arched-back lifts, velocity & power output were higher, and triceps activation was higher in the 90% 1 RM and 1RM lifts.

Takeaways: While differences are relatively modest, but in competition, every pound matters. Individuals working with competitive powerlifters may need to help them learn how to relearn a new way to create an arched-back that meets ROM requirements, or how to begin to progress with the flat-back technique.

Retirement Homes

In need of a fitness forward remodel

​”Enhancing Wellbeing: Integrating Geriatric Design Principles in Senior Care Centers for Reablement” (Open Access)

Great read for a couple reasons…1) It really highlights how much we’re dropping the ball in the design of most “retirement homes” and 2) Practical examples of facilities that are doing it well.

The authors explain ways we can apply geriatric-focused design principles to different settings to foster reablement (reablement = a multifaceted approach that enhances the well-being and independence of older adults). This will be particularly practical for those clinicians that work in ALF’s where they may have some pull in activities programming, environmental adaptations, etc. Lots of ideas that could be implemented relatively easily.

A beautiful blend of design, engineering, & rehabilitation!

Celebrating Deltoid Week!

A couple recent papers worth a look

If you’ve been following along on ICE Physio Instagram you know that it’s Deltoid Week! Yes, we’re nerdy enough to celebrate specific muscles, and all week you’re seeing content from each division highlighting how we understand, diagnose, treat, and maximize the deltoid! While we’re at it over on IG, here are a couple recent papers to make sure Hump Day Hustling is staying on brand with the celebration!

1. “Deltoid muscle contribution to shoulder flexion and abduction strength: an experimental approach.” Hecker et al., 2021, Journal of Shoulder & Elbow Surgery

Researchers injected the axillary nerve with a block, paralyzing the deltoid on one size and observing needle EMG results of the unaffected arm.

Findings: the deltoid is overwhelmingly the prime mover of shoulder flexion & abduction. It’s not the traps. It’s not supraspinatus. It’s the deltoid! In the paralyzed deltoid, shoulder abduction strength instantly reduced to 76% MVIC at 0° of abduction and dropped drastically to 25% at 120°. Likewise, flexion MVIC reduced to 64% at 30° and fell off sharply to 30% at 120°. The deltoid is the prime mover of shoulder elevation, especially at & beyond 120° of flexion & abduction.

2. “Posterior deltoid shoulder tightness and greater contralateral lower limb muscle strength are associated with swimmers’ shoulder pain.” Matsuura et al., 2023, The Journal of Science & Medicine in Sport.

Researchers followed 46 competitive swimmers across a 6-month season, gathering baseline measurements of ROM and MVIC. At the start of the season, 0 athletes had pain or any other shoulder symptoms. By 6-months, 20 had reported shoulder pain. Those individuals who developed pain demonstrated reduced posterior deltoid ROM & greater ratios of lower extremity strength compared to shoulder strength. The deltoid pays the price when the legs generate more power than the shoulder can cash.

Sponsor Corner

Beat burnout with Roxanne Francis’ 4 resilience strategies

Hump Day Hustling - Weekly Research Summary - June 5, 2024

Roxanne Francis, CEO of Francis Psychotherapy & Consulting, shares her 4 resilience strategies for recognizing the early signs of burnout, and taking action:

  • Reflect: Discover your stress triggers and consider sharing, outsourcing, or using technology to simplify tasks.
  • Reframe: Acknowledge how even the smallest self-care habits can contribute to your overall well-being.
  • Reach out: Don’t try to weather the storm alone — reach out for help and lean on your support network.
  • Recognize: Rest is essential. Acknowledge any feelings of guilt you have toward rest, but don’t let them dictate your actions.

Remember, burnout can be a teacher — helping us make the necessary shifts to focus on our baseline well-being.

See how Jane helps take tasks off your plate (so you can focus on yourself) by booking a personalized demo.

PTonICE Rewind

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

Monday: “Murph for the pregnant and postpartum athlete” (Rachel Moore)
Tuesday: “Building the perfect HEP” (Cody Gingerich)
Wednesday: “Urinary incontinence in the older male” (Christina Prevett)
Thursday: “Loading the lateral shift” (Jordan Berry)
Friday: “The SAID principle” (Alan Fredendall)

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📢 Next week on Virtual ICE we’ve got Dr. Melissa Reed presenting “Effective Coaching and Cueing”. 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!​