#PTonICE Podcast

Alan Fredendall // #TechniqueThursday // www.ptonice.com

In today's episode of the PT on ICE Daily Show, ICE COO & Fitness Athlete Division Leader Alan Fredendall discusses utilizing the rack pull as a way to begin to load the spine isometrically. Alan demonstrates the rack pull, how to set it up, how to modify & scale it, and how to prescribe & dose loading of the rack pull.

Take a listen to the episode or read the episode transcription below.

If you're looking to learn from our Clinical Management of the Fitness Athlete division, check out our live physical therapy courses or our online physical therapy courses. Check out our entire list of continuing education courses for physical therapy including our physical therapy certifications by checking out our website. Don't forget about all of our FREE eBooks, prebuilt workshops, free CEUs, and other physical therapy continuing education on our Resources tab.

EPISODE TRANSCRIPTION

INTRODUCTION Hey everyone, this is Alan. Chief Operating Officer here at ICE. Before we get started with today's episode, I want to talk to you about VersaLifts. Today's episode is brought to you by VersaLifts. Best known for their heel lift shoe inserts, VersaLifts has been a leading innovator in bringing simple but highly effective rehab tools to the market. If you have clients with stiff ankles, Achilles tendinopathy, or basic skeletal structure limitations keeping them from squatting with proper form and good depth, a little heel lift can make a huge difference. VersaLifts heel lifts are available in three different sizes and all of them add an additional half inch of h drop to any training shoe, helping athletes squat deeper with better form. Visit www.vlifts.com/icephysio or click the link in today's show notes to get your VersaLifts today.

ALAN FREDENDALL PT on ICE Daily Show, happy Thursday morning, hope your day is off to a great start. My name's Alan, happy to be your host today. Currently have the pleasure of serving as our Chief Operating Officer and a faculty member in our Fitness Active Division. We're here on Technique Thursday, that means it's also Gut Check Thursday. This week's workout, we have a 15 minute AMRAP, so a little bit more chill than previous weeks. We have an ascending rep scheme of American or overhead kettlebell swings, 5, 10, 15, 20, so on and so forth. Recommended weight, 53 pounds for guys, 35 for ladies. And then you're going to pair that every round with 10 back squats. We're going to do that at 135, 95, and then 30 double unders after every round. So a good goal there is to get maybe four or five rounds deep into that AMRAP. accumulate a good volume of everything. You're going to end up at about 50 to 75 reps of the kettlebell swings, of the back squats, and of the double unders. So that's Gut Check Thursday. Courses coming your way. We are basically done with live courses for the year. We have live courses this weekend, but they're all sold out. And then our very last live course of the year is next weekend in Salt Lake City with Paul for dry needling. So if you're trying to make a course before the end of the year, that's the last one you can sign up for. All of our other courses starting up in 2024 are on our website, ptenice.com. Remember, price change going into effect January 1st. Our rates are going to go from $6.50 per course to $6.95. So if you already have an eye on a course, make sure you sign up before January 1st and save yourself 50 bucks. MASTER THE RACK PULL Today, Technique Thursday, what are we talking about? We're talking about the rack pull. So I want you to go back to last Tuesday's episode with Jordan Berry, episode 1608, Spine Isometrics, to talk about all the research and the clinical reasoning supporting something like a rack pull. I want to take a deep dive into this, because on the topic of spine isometrics, I think this is a very effective exercise to use in the clinic with patients with low back pain, folks who are having trouble deadlifting, to really build a strong, robust low back, so that bending over and picking up stuff from the floor is no longer bothersome. Today I want to talk about why we're doing this, I want to talk about keys to success, and most importantly I want to talk about how to load and dose this and prescribe this to patients. WHY THE ISOMETRIC RACK PULL? So, why do we do this? First of all, it's simple and effective. It's essentially a very small partial range of motion deadlift. It is very scalable based on your patient's presentation. Somebody who's very irritable has very severe low back pain, we can move the safeties and the J-hooks to maybe above the knee, maybe right below level of hip, so we have a very small range of motion that we're contracting through. And we can scale that back down though as somebody starts to feel better. We can take that all the way down to a rack pull from mid-shin as if somebody was lifting from the floor. We can meet our patients where they're at with the scalability of that. The nice thing, like Jordan said last week as well, the key to a lot of isometrics is that most people can do these at home. A lot of folks have a squat rack. or a barbell in plates in their garage or the gym. So they can set something up close to this at home and be able to do that for home exercise. Those individuals already active in the gym already have access to this equipment at the gym they go to, so they can also do this as part of their home exercise program at the gym. Now that's why we do it. KEYS TO SUCCESS What are some keys to success? The keys are The setup here is everything. So you'll see I have a pair of safety bars here and a pair of J-hooks. My preferred way to do this whenever possible is to set it up like this. Whether I have two pairs of J-hooks or cups in the rig, I have a pair of safety bars and a pair of J-hooks. I have basically two start and stop points that's gonna let me control that range of motion. So setting it up is really, really, really important. So set up your environment correctly. The J hooks should be upside down. So what we'd like to see is that they're actually upside down so we have more surface area to lift the barbell against. So I'm going to show you a rack pull right now. and show you what it should look like. So, in this example, I'm starting right at the top of the knee. The goal with the rack pull is not to finish the deadlift. If I'm standing at the top of my deadlift, there is no tension here, there is no work needed out of the low back. I need to somehow stop myself short of full range of motion, so my back has to work to keep myself in the position. So, from mid-shin, a nice hinged position, and now I'm gonna lift and pull up against the J hooks and now I can't reach full extension and here my low back is just working to keep this barbell in place and then when I'm done I don't have much room to go to set it back down. So again the issue with the J-hooks put into the rig like normal is that that barbell can actually roll off in a way and lifting a bunch of weight off like that, surprisingly, can upset some people's low back. So if you're going to use just J-hooks, again, take them, turn them, and then flip them upside down. Now we have more surface area. We also have kind of a framing here of the J-hook so that the barbell can no longer slip down, out, and around the J hook. So that's setting up the rack pull. Again, meet your patient where they're at. Adjust the range of motion as needed. If you don't have two pairs of J hooks, by a second pair or what you can use in place of two sets of J-hooks, you can place the barbell on some plates as the lower edge of your range of motion and use the J-hooks to stop the top motion. Again, the key here is that this is an isometric exercise, so we wanna be pulling up against something for 45 seconds. All the benefits that Jordan talked about last week, the stress relaxation response, strengthening, blood flow, pain relief, and then being able to reproduce this in the gym or at home. Now finally, why do we do this? How do we set it up? DOSING THE RACK PULL How do we actually dose this? Again, that's gonna depend, what is it gonna depend on? Your patient's current level of irritability. Somebody that is very flared up, maybe you're thinking about starting with something like a reverse Tabata, so you're gonna do eight rounds, 10 seconds on, 20 seconds off. progress them maybe to a full Tabata, where they're now doing eight rounds, 20 seconds of work, 10 seconds of rest. And then for me, my ultimate goal, following some of the tendinopathy literature, is to get to that 220 seconds time under tension. I like to see patients be able to progress to five sets of 45 seconds of work, and then really however much rest they need. 15 seconds is probably too short, so an EMOM timer is probably not appropriate. I like five seconds of 45 on, 45 off. 5 sets maybe of 45 on, a minute, a minute 15 off, so maybe you can set every 2 minutes for 5 sets on your timer. Something like that though, building to that 220 seconds time under tension, ideally showing the capacity to be able to hold that rack pull for at least 45 seconds. So meet your patient where they're at, progress them, progress them, progress them, time under tension. Now what about loading? This is a partial range of motion that you don't need to lift from the floor. What does that mean? That means this should be quite heavy. This should be near, at, or maybe even above that patient's deadlift max, if we know it. Again, we don't have to lift it from the floor. The hardest part of the deadlift is done for us. It's already sitting above our knee. All we need to do is just a little lift and then hold. So, that means that this should be quite heavy. How heavy? whatever weight they can feasibly hold for maybe that reverse Tabata, and then that full Tabata, and then that full 45 seconds on with the rest coming. The key human beings who come into your clinic are not gonna be challenged by an empty barbell rack pull, even if their low back pain is really irritable, so keep that in mind. SUMMARY So the rack pull, why? We like that it's scalable. We like that it is easy to set up. It basically requires no thought or mechanical skill to be able to get into that position, We'd like that we can transfer this to home. A lot of folks have access to a barbell and the setup needed to do this rack pull. We'd like that we are really easily able to make people successful with this by just modifying the environment, setting up with plates as blocks and J-hooks as the top limit, two pairs of J-hooks, squat safety bars or J-hooks, whatever. This is very easy to set up and be successful with it. And then we like that it is easy to dose. We can see patients make progress from maybe 10 seconds on, 10 seconds off for a couple sets, to a full reverse Tabata, through a Tabata, and then maybe into somebody who is probably now ready to start deadlifting from at least the knee through a partial range of motion, if not from the floor, is somebody that can come up here, lift and hold for sets of 45 seconds. Five sets of 45 seconds really seems to be the sweet spot for the back to start feeling good, for the back to start feeling strong, and to now reintroduce full range of motion deadlifting, things like kettlebell swings, back into a person's exercise routine if they're already doing, or now, maybe for the first time, instruct that patient in the deadlift. So, the rack pull, easy to set up, easy to mess up too if you don't have a lot of attention to detail, but relatively easy to set up, load, dose, and prescribe as homework for our patients. So try that out. Thanks everybody, have a great Thursday.

OUTRO Hey, thanks for tuning in to the PT on Ice daily show. If you enjoyed this content, head on over to iTunes and leave us a review, and be sure to check us out on Facebook and Instagram at the Institute of Clinical Excellence. If you're interested in getting plugged into more ice content on a weekly basis while earning CEUs from home, check out our virtual ice online mentorship program at ptonice.com. While you're there, sign up for our Hump Day Hustling newsletter for a free email every Wednesday morning with our top five research articles and social media posts that we think are worth reading. Head over to ptonice.com and scroll to the bottom of the page to sign up.

Dr. Dustin Jones // #GeriOnICE // www.ptonice.com

In today's episode of the PT on ICE Daily Show, Modern Management of the Older Adult division leader Dustin Jones discusses the scary stats of sarcopenia: increased risk of falls, fractures, loss of independence and the list goes on and on. Dustin emphasizes that rehab providers have HUGE opportunity in this department but often leave so much on the table. Listen in as Dustin shares some new research about Sarcopenia and it's implications for our work.

Take a listen to learn how to better serve this population of patients & athletes.

If you're looking to learn more about live courses designed to better serve older adults in physical therapy or our online physical therapy courses, check our entire list of continuing education courses for physical therapy including our physical therapy certifications by checking out our website. Don't forget about all of our FREE eBooks, prebuilt workshops, free CEUs, and other physical therapy continuing education on our Resources tab.

EPISODE TRANSCRIPTION

INTRODUCTION Hey everyone, this is Alan. Chief Operating Officer here at ICE. Before we get started with today's episode, I want to talk to you about VersaLifts. Today's episode is brought to you by VersaLifts. Best known for their heel lift shoe inserts, VersaLifts has been a leading innovator in bringing simple but highly effective rehab tools to the market. If you have clients with stiff ankles, Achilles tendinopathy, or basic skeletal structure limitations keeping them from squatting with proper form and good depth, a little heel lift can make a huge difference. VersaLifts heel lifts are available in three different sizes and all of them add an additional half inch of h drop to any training shoe, helping athletes squat deeper with better form. Visit www.vlifts.com/icephysio or click the link in today's show notes to get your VersaLifts today. DUSTIN JONES Alright Instagram, good morning, good morning YouTube. This is the PT on Ice daily show brought to you by the Institute of Clinical Excellence. My name is Dustin Jones, one of the lead faculty within the older adult division and today we are going to be talking about leaving nothing on the table when it comes to sarcopenia. Leaving nothing on the table when it comes to sarcopenia. We're going to be covering some new literature that looked at the variations of intensity of different exercises with and its impact on sarcopenia and what that means for us as clinicians or fitness providers. Before we get into the goods, I do want to mention CERT-MMOA is rocking. CERT-MMOA is for those that complete our three MMOA courses, our online level one and level two. then our live courses. We have shut things down for the rest of this year but I want to let you know as soon as 2024 kicks off in January we are hitting the road hard. Both of our online courses are gonna be starting that second week of January and then we've got a few courses I want to mention that are gonna be absolutely awesome in that month of January. We got Santa Rosa, California January 13th, 14th. On the 20th, 21st we're gonna be in Greenville, South Carolina the 27th and the 28th we are going to be in Missouri. So we'd love to see y'all on the road. SARCOPENIA So let's talk about this, sarcopenia. So sarcopenia, for those that are not familiar, is age-related loss of muscle mass and strength. Sometimes now you are going to see the word function or physical function be thrown into that definition, but by and large, most of the time when you see this, it is age-related loss of muscle mass and strength. This is very important for every single person listening to this podcast because the vast majority of y'all are treating older adults in some way shape or form. But what we're seeing is that the term sarcopenia is starting to apply to individuals that may not have that older adult tag on them. Maybe those folks that are south of 65, maybe those folks that are in their 50s, sometimes even their 40s that are gonna qualify based on the criteria of sarcopenia. So this is a big issue and it impacts a large, broad audience. Just some stats, just so you are aware of how this could impact the folks that you're serving. 10 to 40% that's a wide range, but estimates are saying that 10 to 40% of community dwelling older adults have sarcopenia. All right. So 10 to 40% of folks, independent older adults that are walking amongst this, out in the community walking into your outpatient clinic would be categorized as having sarcopenia. And we would argue that that number is largely artificially low, that there may be even more. If you are a clinician that is working in a more acute setting out of the community, right, like acute care, home health, skilled nursing facility, this number goes up exponentially. So for you all, the vast majority of individuals, particularly older adults, would fall into that category of having sarcopenia based on the diagnostic criteria. So all to say, a lot of folks across the whole healthcare spectrum would fall under this category. SARCOPENIA: WHAT'S THE BIG DEAL? Now why is this a big deal? This is a big deal because if you have that label sarcopenia, you are at 60% increased risk of falling, If you fall, you're at an 84% increased risk of having an injurious fall or with a fracture. Those are big statistics, and we know the negative implications of those health outcomes. It is a big deal. It is an absolutely big deal, and it's important for us to understand how big of a deal this is, but then also to know what to do with it, all right? And this is where this new research, this new literature that was just published comes into play. There's a recent systematic review and a network meta-analysis that was published in the European Review of Aging and Physical Activity that looked at randomized controlled trials that use exercise in different intensities of exercise and how that impacted different outcome measures with folks that have sarcopenia. So they found that there were about 50 randomized controlled trials that totaled of about 4,000 participants. And all of these studies looked at the following outcomes. They looked at muscle mass, which we're usually measuring with something like a DEXA scan, right? Muscle strength tested by hand grip strength, chest press, and then a leg press on a machine. And then physical function, functional outcome measures, five times sit to stand, 30 seconds sit to stand, timed up and go, short physical performance battery, which is, you'll commonly hear us refer to it as the SPPB, the six minute walk test, and gait speed. All right, so these studies were measuring a lot of things that have huge implications for a lot of physical therapy and even fitness outcomes. All right, so all these studies were looking at those things. and they performed exercise at different intensities. So they performed exercise potentially at light intensity. This is categorized as at zero to four out of 10 on that modified Borg score where we're looking at relative intensity or RPE, rating of perceived exertion. that could also equate to under 49% of someone's one rep max. So typically what you saw in this meta-analysis is that the randomized control trials that were using that light intensity, they were often using aerobic-based training. So we're going to throw that in, kind of that light intensity category. Then we had moderate intensity. So this was that five to six out of 10 on that RPE. kind of 50 to 69% of a one rep max was considered to be moderate, and then vigorous, six to eight out of 10, and kind of that 60 to 80% of that one rep max. All right, keep in mind the updated ACSM recommended guidelines are calling, particularly for sarcopenia, are calling for 60 to 80% of someone's 1RM. They're calling for vigorous exercise, in particular resistance training for these individuals, all right? So they had those different intensities and they saw, all right, what's going to happen here with these folks that have sarcopenia? And the interesting thing to think about this is there's a lot of individuals, particularly when someone has sarcopenia on board, that the main focus is that, hey, this person may be relatively sedentary. They have low physical activity levels. Let's just get this person moving, right? Let's get them started in some type of physical activity. Let's bump up their overall physical activity. That's going to be a huge win. I would agree with that. Anytime that we move someone from being relatively sedentary or low physical activity levels and we can bump that up, we are going to see some positive benefits. We cannot deny that there's good in getting people to move more. STOP STOPPING AT LIGHT INTENSITY But what we need to acknowledge, especially after these results, is we cannot stop there. That is the first part of the journey to pushing people to more activity, but more intense activity. So what they found with this meta-analysis is the individuals that only received that light intensity, the only improvements that they saw across all those different outcome measures that I mentioned before was they did see some improvements in their hand grip strength. Awesome, that's great. That's a great correlation to lots of health outcomes, right? It's not a bad thing to have an improvement in hand grip strength. Great, that's awesome. There's a point for light intensity exercise. Now, moderate intensity exercise saw improvements in hand grip strength and important outcome measures like a 30 second sit to stand, a timed up and go, and leg press. Awesome. That's a few points for moderate intensity. We should probably be giving more preference to that than light intensity. And then the vigorous intensity crew saw improvements in all of those things previously mentioned that the light and moderate intensity experience, but they also saw improvement in muscle mass. They saw improvement in gait speed along with 30 seconds at the stand, five times at the stand, timed up and go, hand grip strength, leg press, chest press as well. They saw significant improvements across that broad spectrum of outcome measures that I talked about before. They get 10 points for those types of benefits, right? So if we're to rank them, the vigorous benefited tremendously much more than the moderate and the moderate benefited more than the light. So what this is basically telling us is that these folks that had that sarcopenia tag, which is based on, you know, a DEXA scan, but then also, you know, SPPB under 8 out of 12 or hand grip strength under 26 kilograms for males and under 16 for females. That's what we would typically look at, right? SARCOPENIA NEEDS VIGOROUS INTENSITY Folks that have that diagnosis that we need to be giving them vigorous intensity activities, particularly resistance training. If we do not give them vigorous exercise, we are leaving a lot on the table. Yeah, they're going to get better. They're going to improve on some of these outcome measures, but we leave so much potential benefit on the table that we're ultimately doing a person a disservice. So based on this research, I wanna focus on three main takeaways that we should walk away with after coming across some literature like this, all right? The first one, particularly for the ICE crew, you have such a unique opportunity that you spend so much time with these individuals, comparatively more time than any other healthcare provider, that you need to be well-equipped to screen and identify when sarcopenia is on board. We cover this extensively in MMOA level one and in our MMOA live course, but you need to be able to run an SPPB. You need to be able to run a hand grip strength. You need to be able to interpret those results and let that influence your course of care, particularly for the outpatient clinicians, because why do people come to you, right? What is a primary driver for your services? People are typically coming to you for pain, which you need to focus on, but that may not be the biggest issue. All right. So one we're screening, we're identifying number two, we are leveraging intentional under dosage. You've heard us talk about this podcast before. We've done whole episodes on this. So I'd encourage you to search that if you had, if this is a new term for you, but we need to leverage intentional under dosage because that is typically we're lowering the barrier of entry for individuals. So they're going to partake in particularly a new activity, right? For so many of these folks, they have not exercised before, they've not performed any intensity of resistance training. This is completely new territory for these individuals that we need to make it approachable. And so we may typically underdose initially. SHORTEN YOUR UNDERDOSAGE But in light of this evidence, that intentional underdosage period needs to be as short as possible. We don't have a lot of time here with these individuals and we need to make the most of our time. The quicker we can get to that vigorous intensity level so we get all those benefits that this meta-analysis discusses, the better, right? So that intentional under-dosage period needs to be as short as possible. That's a very vague thing, right? For some individuals, you may have their first visit where it may be intentionally under-dosed for their capacity. and then the next visit based on their response, their trust in you, their willingness to perform maybe a more challenging activity, that intentional under dosage period may be the span of one visit, right? But I know for me, particularly in home health, I've had intentional under dosage periods that have been well into the months. based on the person that I'm working with. Whatever it is, make it as short as possible. So we screen and identify, we leverage that intention on your dosage. And then number three, and I think this is something that we really need to grasp, is the clinical urgency in this situation. that if you continue with your light, with your moderate intensity exercise with these individuals, you're leaving a lot on the table. And ultimately, you are harming that person. You are robbing them from the potential benefits that we've seen in this meta-analysis, that they see the big improvements in the functional outcome measures, in their strength, in their muscle mass. These people have the capability to get those kinds of results. And if we waste our time and spend too much time in that intentional underdosage period where we're doing that sedentary, doing light to even moderate intensity activities, you are doing that person a disservice. You are doing that person a disservice. It is a dangerous situation that you're playing with. We need to have a sense of urgency when we're talking about sarcopenia. All right. I'm going to drop the link to this meta-analysis at Open Access. Really good read. It gives you a good idea of kind of the big body of literature around sarcopenia, but what they found in terms of these outcome measures. I'll drop that in the comments. If you have a tough time getting that link, just shoot me, DustinJones.dpt or the ICE account a direct message and we'll get that over to you. But this is a big conversation for many of you. You all are seeing tons of folks that would have that sarcopenia label put on them if they were properly screened and identified and you have a huge opportunity to give them that vigorous intensity, that amazing dose that is going to give them huge benefits across such a broad spectrum of outcome measures that have a huge implication for their quality of life. Alright, y'all have a lovely rest of your Wednesday. Go crush it. I'll talk to y'all soon.

OUTRO Hey, thanks for tuning in to the PT on Ice daily show. If you enjoyed this content, head on over to iTunes and leave us a review, and be sure to check us out on Facebook and Instagram at the Institute of Clinical Excellence. If you're interested in getting plugged into more ice content on a weekly basis while earning CUs from home, check out our virtual ice online mentorship program at ptonice.com. While you're there, sign up for our Hump Day Hustling newsletter for a free email every Wednesday morning with our top five research articles and social media posts that we think are worth reading. Head over to ptonice.com and scroll to the bottom of the page to sign up.

Dr. Zac Morgan // #ClinicalTuesday // www.ptonice.com

In today's episode of the PT on ICE Daily Show, Spine Division leader Zac Morgan discusses recent research supporting the effectiveness of conservative care compared to invasive care, but in particular, the efficacy of chiropractic care compared to physical therapy care. Zac postulates that being hung up on the concept of spinal manipulation is often to blame for reduced PT outcomes when it comes to spine pain. He challenges listeners that the majority of patients are going to seek out & receive spinal manipulation for their pain, so the best course of action is to learn spinal manipulation, practice daily, and understand how to explain treatment to patients in a manner that does not facilitate dependence.

Take a listen or check out the episode transcription below.

If you're looking to learn more about our Lumbar Spine Management course, our Cervical Spine Management course, or our online physical therapy courses, check our entire list of continuing education courses for physical therapy including our physical therapy certifications by checking out our website. Don't forget about all of our FREE eBooks, prebuilt workshops, free CEUs, and other physical therapy continuing education on our Resources tab.

EPISODE TRANSCRIPTION

INTRODUCTION Hey everyone, this is Alan. Chief Operating Officer here at ICE. Before we get started with today's episode, I want to talk to you about VersaLifts. Today's episode is brought to you by VersaLifts. Best known for their heel lift shoe inserts, VersaLifts has been a leading innovator in bringing simple but highly effective rehab tools to the market. If you have clients with stiff ankles, Achilles tendinopathy, or basic skeletal structure limitations keeping them from squatting with proper form and good depth, a little heel lift can make a huge difference. VersaLifts heel lifts are available in three different sizes and all of them add an additional half inch of h drop to any training shoe, helping athletes squat deeper with better form. Visit www.vlifts.com/icephysio or click the link in today's show notes to get your VersaLifts today. ZAC MORGANAll right, good morning PT on Ice Daily Show. I'm Zach Morgan. I'm lead faculty here with the cervical and lumbar spine management courses and lead that spine division as well. Wanted to bring forward some content this morning. So the title of this episode is the deck chair on the Titanic or deck chairs on the Titanic. But before we jump into the actual content and kind of unpack what we're, what I'm talking about with that metaphor, I wanted to start out by kind of pointing you all in the direction of the next courses that you can jump into from the spine management side. So we're wrapped up for the year, but if you're looking for next year, two options in the middle of the country for cervical spine on the weekend of February 3rd and 4th, we've got Wichita, Kansas, as well as Hazlet, Texas. So if you're in the middle of the country looking for cervical spine, those will be good options. At the end of that month, we'll be in Simi Valley, California on February 24th and 25th. If Lumbar is the one that you're looking for, there's one in January. So Rome, Georgia, 27th and 28th of January. And then March 9th and 10th, Cincinnati, Ohio. And then March 23rd and 24th over in Brookfield, Wisconsin or right outside of Milwaukee. So several offerings there to start the new year for cervical and lumbar. If you haven't looked into the ice ortho cert, do so. So we've, we've revamped our website and you can go on there and kind of look at what all is included. Um, but that cert is kicking off. We're testing people out on the weekends already and it's been a really good kind of, uh, initial rollout here. So if you're looking for an orthopedic cert, um, check out the new ice cert and let us know if you have any questions. FIRST PROVIDER SEEN FOR ACUTE LOW BACK PAIN I just wanted to kick off today by actually unpacking an article. This article was published in the PT Journal back in September. It came out of the University of Pittsburgh, so that's probably the crew that does the most looking into back pain, at least in our profession. University of Pittsburgh is pretty famous for a lot of their back pain research. Essentially, this article was titled, First Provider Seen for an Episode of Acute Low Back Pain Influences Subsequent Healthcare Utilization. So definitely a bit of a wordy title, but essentially looking at who do people present to first and how does that influence downstream medical costs. And this was from Christopher Baez and his colleagues over there. Anthony Delito was on this paper as well. So if you're familiar with Anthony Delito, he's definitely done a ton in the low back space as well. So really good university, really well done study here, published in our journal here just very recently. So very recent data that we're looking at here. And let me just kind of talk briefly through what they did with this article with the method standpoint, and then we'll talk about the outcomes. And then we'll unpack the metaphor and end with some action items this morning. So really what was done for this article was a retrospective analysis. So they looked back at cases of acute low back pain, meaning that the person had not been to any sort of a medical provider within the last three months for back pain. So they looked at acute cases of low back pain and they looked at where they presented and then those downstream medical costs and how those things were affected based off of where they presented first. So they were looking at chiropractic care, physical therapy, primary care physician, emergency department, and so on, and basically comparing the outcomes downstream depending on where the person went from one of those professions. As far as outcomes, what were they looking into? They were looking into things like episode length, future CT MRI use, how often did those patients wind up getting that advanced medical imaging, how often did they opt for things like injections or opioid prescriptions, specialist referral downstream, getting to a spine surgeon, those types of referrals. Actual surgery was one of the outcomes they looked at, and then just unplanned care. So they looked at all these variables, retrospectively after these people had presented to the health care system one way or the other to see if there was any difference in the variables over the following year after they had that first episode of acute low back pain. And two things really jumped out to me as I was reading this article. So there's two very obvious things to me. CONSERVATIVE CARE OUTPERFORMS INVASIVE CARE First, conservative care definitely outperforms more invasive care when it comes to the reduction of those expenditures. So physical therapy and chiropractic would be the ones we would lump into conservative and physical therapy and chiropractic significantly outperformed basically the emergency department primary care physician any of the other places that patients would have presented, which makes a lot of sense to us as the conservative care crowd. We know that a lot of times getting that patho-anatomic diagnosis is not helpful at all and often drives a lot more care. So if a person ends up getting that type of a diagnosis early on, often they're going to end up in the health care system for longer. as physical therapists and then even often as chiropractic work, we're more targeting symptom behavior versus anatomical diagnosis, so it makes a bit of sense that conservative care outperformed non-conservative care. CHIROPRACTIC CARE OUTPERFORMS PHYSICAL THERAPY CARE But the second thing that jumped out to me as I was reading through this paper is that chiropractic care significantly outperformed physical therapy. Basically, at pretty much everything other than use of radiographs, which is not overly surprising. Chiropractors have the ability to prescribe radiographs. But if you look at things like episode length, they got us by a couple days. If you look at CT, MRI use, injections, opioids, surgical referrals, actual surgery and unplanned care, The chiropractic profession outperformed the physical therapy profession within that conservative care chump pretty significantly. I'm not really trying to pin our professions against one another. What I'm more trying to point out is they pulled their weight. Whenever we look at this data set and we see essentially how this course of care went through for the patients, it's clear the chiropractors pulled their weight. Yes, we helped from the physical therapy side as well, especially compared to non-conservative care, but within conservative care, I would say we left them stranded a bit and didn't do as good of a job as they did. And so I couldn't help but start to think about why wow, we've really got to step it up as our profession. Like if we want to be in this conservative care battle, it's not enough for us to not contribute to that side of the fight. We have to step it up. We have to pull our weight in this fight. So let's talk a little bit about maybe some of the ideas as to why PT didn't do quite as well as chiropractic care in this study. Because they didn't postulate too much on that in the actual article, but I have some thoughts surrounding it. And so I just want to talk through those things a little bit. WHY ARE WE SO AGAINST SPINAL MANIPULATION? Let me just start by saying, team, every year since I've been a PT, even from school till now, things like spinal manipulation have always been super challenged within our profession. So it's very clear when you look at medical practice guidelines, when you look at our clinical practice guidelines, when you look at most of the clinical practice guidelines, especially for the management of acute low back pain, they have suggestions for spinal manipulation. But within our profession, what I've always witnessed is anytime we, as I put out posts about spinal manipulation, we get a decent amount of kickback from our own profession. we get all sorts of commentary on those posts suggesting potentially that it's not as safe as it should be or maybe it's going to create dependence or things of this nature and I think in our profession we argue about that a lot and it winds up plaguing us when it comes to the execution of those techniques or even feeling okay about using those techniques on patients and team This is something we have to get rid of if we're going to contribute our share to the fight with conservative care for the management of acute low back pain. ARGUING AGAINST MANIPULATION IS LIKE ARGUING OVER DECK CHAIRS ON THE TITANIC I don't remember when I first heard the metaphor about arguing over the deck chairs on the Titanic, but it really fits in my mind to this current conversation. It doesn't make any sense to argue over the deck chairs on the Titanic, right? But imagine that. Imagine the ship is sinking, it's dropping underwater, it's hit the iceberg, And you're up at the nose of that ship that's going to sink last, arguing about where the deck chairs go, which table they go out, how you want to orient those. That makes no sense, right? The ship is sinking. So I think in our profession, we tend to do this. We tend to argue over the deck chairs on the Titanic. Let me unpack that a little bit. What's the Titanic in this metaphor? The Titanic is that people are going to have their spines manipulated when they have acute pain. You can like that or not like that, but the fact is true that patients or just our communities seek that intervention out in relatively high volume when they have acute pain. That's happening. What are the deck chairs that we're arguing about as a profession? That's where these things like Will it create dependence? Does it work? Is it safe? These types of questions are arguing over the deck chairs. We know it's safe, right? Like that has become very clear. If you look through the literature, when spinal manipulation is done well, it's a very safe and effective technique, especially relative to other techniques that people might would choose or even other medications that people might would choose for the management of their acute pain. So we know it's safe. We know it works well for acute pain. We've got enough data to show that it works well. Also, I mean, I would say even empirically, just looking at how many people are driven towards that intervention, I think empirically we know it works. And then, does it create dependence? I think that comes a lot more from the narrative for how it is presented to the patient than it does from the actual technique. So I don't think it has to create dependence. And we sit here and argue over these types of variables. Meanwhile, people are going to have their back manipulated regardless of whether we come to some sort of a conclusion or not. And that conclusion doesn't really influence the end result of those people seeking out that intervention because they think it'll be helpful to absolve some of their pain scenario. So it's very clear to me that we need to start pulling our weight here. We're too busy arguing over meaningless variables. START LENDING A HAND What we actually need to do is lend a hand in this fight to our chiropractic colleagues who are doing a very good job managing things conservatively. It's time that we take some action here. So team, I wanted to end this podcast by talking about what that action might would look like as a profession and hope that over the coming years we can start to shift to the profession in this direction. I do feel the wave of that currently and it's really exciting to see that more and more therapists are starting to utilize interventions that their patients want to meet that patient expectation and help create a narrative surrounding it. But I wanted to leave you with just a few action points. So first things first, I think you have to learn how to thrust manipulate. I understand there's a lot of argument in this space, but if you aren't able to do the intervention, the patients will never hear these arguments. So if we leave them stranded, or even leave them to just seek out all sorts of other health care, when what they want is spinal manipulation and if you could provide that to them, you could then help them understand the mechanisms, those underlying mechanisms that might make them feel more robust about their body versus feeling weaker or feeling fragile. We want to learn to do it so that that way when patients need it, we can provide it and we can also provide a supportive narrative that creates independence, not dependence. And this is possible. And so I think we have to learn to manipulate, otherwise we have no fight. Nobody's going to listen to the data. They're going to need to see it empirically. And so I think for us, we've got to get them in and actually do these interventions with them. To get good at that, I think you have to practice daily. So first, learn to manipulate, then practice daily. So whether that's on your spouse, on a family friend, or practicing on patients that are in front of you with no contraindications and perhaps even some indications for doing those techniques, I think we should practice these techniques daily so that you can get good at the psychomotor skills. Once you've mastered them, of course, focus on other things. But if it's still a skill set that you're refining, I would do those speed drills that you pick up in classes. I would practice on your colleagues and friends and patients. And then lastly, I think we have to, while doing these techniques, support a better narrative surrounding why they work. We want our patients to feel more empowered by feeling better following thrust manipulation, not to feel dependent by feeling better. So I think changing that narrative requires the learning of techniques and ability to execute the techniques well. That way the patient is actually interested in what you have to say. If you can't do the technique and you tell the patient that the technique doesn't work, a lot of patients are going to leave feeling like, well of course they think that, they're not able to do it. So I really don't think we can win any sort of battle of decreasing the dependence on things like spinal thrust manipulation without being experts ourselves in doing it. SUMMARY So team, that is just kind of the overarching thoughts on that article. It just jumped out to me that It was really nice to see the conservative care on the whole did really, really well. But I was just disappointed because I feel like I would love to carry more of the load alongside of our chiropractic colleagues and not leave them out there to fight this battle on their own. And I think a decent amount of professional infighting creates challenges surrounding actually learning these techniques and then utilizing them on patients. And I think we have to stop the professional infighting. We have to stop arguing over the deck chairs on the Titanic and just accept the fact that the ship is sinking. And it doesn't matter the orientation of those chairs. We have got to quit arguing over these factors and we've got to get to where we can actually do these techniques to people that are in pain so that we can help the chiropractic profession start to reduce a lot of those long-term costs that get associated with also not just costs but worse outcomes for the humans in front of us. You can criticize it all you want, but at the end of the day, what we're trying to avoid are things like opioids, things like injections, things like advanced medical imaging. These things, not just within 12 months, create a lot of expenditure and a lot of disability, but within the rest of that person's life, they do the same thing. So that's all I've got for you this morning, team. Let's tackle this problem together. Let's get out of the way. As far as the profession is concerned, stop arguing over little things and start to add these valuable interventions to our patients with acute pain. Hit me up if you have any questions, comments, or concerns in the thread here. I'll be checking it all day. Happy to further the conversation. But that's all I've got for you this morning. Take it easy and have a good Tuesday, team. OUTRO Hey, thanks for tuning in to the PT on Ice daily show. If you enjoyed this content, head on over to iTunes and leave us a review, and be sure to check us out on Facebook and Instagram at the Institute of Clinical Excellence. If you're interested in getting plugged into more ice content on a weekly basis while earning CEUs from home, check out our virtual ice online mentorship program at ptonice.com. While you're there, sign up for our Hump Day Hustling newsletter for a free email every Wednesday morning with our top five research articles and social media posts that we think are worth reading. Head over to ptonice.com and scroll to the bottom of the page to sign up.

Dr. April Dominick // #ICEPelvic // www.ptonice.com

In today's episode of the PT on ICE Daily Show, #ICEPelvic faculty member April Dominick as she wraps up her series on postpartum depression. In this episode, she will focus on first line of defense treatment for PPD including including medication, psychotherapy and exercise. As well as how to support someone with PPD as a friend or healthcare provider. She concludes with some important resources for emotional and mental health support that are free and extremely helpful to share with someone who is postpartum.

Take a listen to learn how to better serve this population of patients & athletes.

If you're looking to learn more about our live pregnancy and postpartum physical therapy courses or our online physical therapy courses, check our entire list of continuing education courses for physical therapy including our physical therapy certifications by checking out our website. Don't forget about all of our FREE eBooks, prebuilt workshops, free CEUs, and other physical therapy continuing education on our Resources tab.

Are you looking for more information on how to keep lifting weights while pregnant? Check out the ICE Pelvic bi-weekly newsletter!

EPISODE TRANSCRIPTION

INTRODUCTION Hey everyone, this is Alan. Chief Operating Officer here at ICE. Before we get started with today's episode, I want to talk to you about VersaLifts. Today's episode is brought to you by VersaLifts. Best known for their heel lift shoe inserts, VersaLifts has been a leading innovator in bringing simple but highly effective rehab tools to the market. If you have clients with stiff ankles, Achilles tendinopathy, or basic skeletal structure limitations keeping them from squatting with proper form and good depth, a little heel lift can make a huge difference. VersaLifts heel lifts are available in three different sizes and all of them add an additional half inch of drop to any training shoe, helping athletes squat deeper with better form. Visit www.vlifts.com/icephysio or click the link in today's show notes to get your VersaLifts today.APRIL DOMINICK Hello and welcome PT on ICE. My name is April Dominick. I am part of the faculty for the ICE pelvic division. And today's topic is all things treatment support strategies and helpful resources for postpartum depression. This is the final episode in my three part series on postpartum depression. So I am excited to dive in. But first I wanted to remind everyone of our array of course offerings in our pelvic division. Our first few live courses of 2024 are in Raleigh, North Carolina. That's going to be January 13th and 14th. And then Hendersonville, Tennessee, January 27th and 28th. And let's not forget about our not one, but two online eight-week course offerings. The level one cohort is going to start January 9th, while our brand new level two advanced concepts course will take place April 30th. If you've got someone asking you for some gift ideas or asking you to let them get you a birthday present, if you have a winner birthday, then have them help you out with some courses for ICE. That would be such a great gift of learning. And you can head over to ptonice.com to secure your seat in one or all three of those offerings, which is what is needed for our brand new ice pelvic certification. TREATING POSTPARTUM DEPRESSION All right, let's dive in today to the treatment section of postpartum depression. So one of the most common ways to treat postpartum depression is with antidepressants and psychotherapy. For those who are lactating, the conversation may include discussing the benefits of breastfeeding and known risks of antidepressant use during lactation. A lot of folks have concerns with the side effects that can occur when starting antidepressants. These concerns are totally valid and really excellent questions to bring up with their physician. For some, not being on the medication and leaving symptoms left untreated from a medical management standpoint could be just as risky in terms of their mental health and emotional health as well. For those who are concerned about the interactions that breastfeeding would have with antidepressants, or for those who would not prefer to take antidepressants, Psychotherapy is actually the first line of treatment. When looking for a mental health provider, we want to remind our clients, if possible, you want to find one that lists some sort of training in or special specialization of perinatal health as they will be really well-versed in the unique challenges that a postpartum individual faces. EXERCISE AS A FIRST LINE TREATMENT Now, Let's talk about a treatment that is within our PT scope of practice, and that's going to be exercise. So exercise is a great alternative or supplement to treating postpartum depression. Now, as a postpartum person, finding time to exercise while caring for a newborn, as well as taking care of the rest of life's demands, including chores or a job, That can be incredibly difficult and is a huge barrier for many to either return to or begin exercise in the postpartum period. When I was searching on the American College of Obstetrician and Gynecologist website, just seeing what all they have in terms of resources and recommendations, they didn't really have exercise as readily mentioned on their main pages when they were discussing how to address postpartum depression symptoms. And rather, they had like the medication and the mental health therapy, which was the greater focus, which is wild given that it Exercise is an excellent treatment offering that's conservative, it's generally accessible, and non-pharmacological. Not to mention, some of the forms of exercise can be cost-effective. And this may be a gap that we as rehab providers can remind our physician colleagues on the latest research that we know about of the effects of exercise and depression. and reminding them that, hey, we're those musculoskeletal experts in your community, and we are willing and able to help guide their clients in starting or continuing exercise, as we know, improving the postpartum individual's physical well-being and directly supports their mental health and well-being. THE EFFECTS OF EXERCISE ON DEPRESSION So what do we know about the effects of exercise in general on depression? Exercise helps to increase levels of endogenous endorphins and opioids, all of which have positive effects on mental health. And the team from Singh et al published a paper in 2023 on an overview of systematic reviews on physical activity for improving depression. they found that physical activity had medium effects on depression compared to usual care. So specifically, they suggested that aerobic resistance and yoga exercise was the most beneficial and exercise with higher intensity was associated with greater improvements. And then there was another study that was published in September of 2023, and this one was by Zhao et al. And they aimed to determine the association between seven lifestyle factors and lots of other body functions to see what their impact was on depression. They studied data from 290,000 individuals across nine years, with about 13% of those individuals developing depression. We love that length of time for data collection. Some of the seven healthy lifestyle factors that they found were associated with a lower risk of depression were healthy sleep, about seven to nine hours, that reduced the risk of depression by 22%. Frequent social connection that reduced the risk of depression by 18%. it was the frequent social connection was the most protective against recurrent depressive disorder. And then the other two of the seven healthy lifestyle factors was regular physical activity that reduced depression risk by 14% and then low to moderate sedentary behavior. When it comes to our postpartum population, we have to recognize that seven to nine hours of sleep is extremely unrealistic for most, but we can offer suggestions for improving the quality of that sleep, curating the best environment with maybe the control of limited noise. Can we make the room colder when we are going down for two to three hours, start to nap, uh, darker, uh, light or like less light and then cooler temperatures. Um, So those were some of the studies that looked at the effects of exercise and lifestyle behaviors on depression overall. What about the role of exercise in prevention and treatment of the postpartum population with depression? A little more niche. When it comes to aerobic exercise, there was a qualitative systematic review from 2023 by Xu et al. And it actually just came out last week. And it was studying the efficacy of aerobic exercise in preventing and treating postpartum depression. They found that compared to standard care, aerobic exercise, particularly 30 to 45 minutes of moderate intensity, three to four sessions a week, had a significant effect in treating postpartum depression with a greater emphasis on prevention. Many of the studies we have on exercise effects on postpartum depression, look at aerobic exercise. But what about resistance training? So in a study by Le Chemin et al. from 2019, the group examined the influence of resistance training in women during postpartum depression. They found that compared to a stretch-based program, those who engaged in resistance training reported a significant decrease in their depressive symptoms four months postpartum. compared to when they measured immediately postpartum. We also have data from our very own ICE faculty, Dr. Christina Prevett, who did a study that looked at the impact of heavy resistance training on pregnancy and postpartum health outcomes. And compared to the national averages, those who lifted heavy showed lower rates of perinatal mood disorders as well. So there's quite a bit of heterogeneity in the method sections of these studies that these systematic reviews are looking at when it comes to exercise and depression. This makes it difficult to specify any sort of intensity or specific type of exercise or timing frequency domain for what is best practice, what is most effective for using exercise to help with reducing depression. The SHU article was one of the first that I had run across giving a specific time and frequency domain for exercise in the postpartum depression period. It would be interesting if researchers could look at the effects of exercise alone, as many of the studies look at the combination of the treatment of psychotherapy, medication, and exercise. I'd also be curious about, hey, does it matter the specific time that someone returns to exercise postpartum. As in, is it most effective if someone returns to movement within two weeks, four weeks, six weeks? What makes the most difference? So while we're waiting for more dialed-in research in the clinic, If you're going to create a program or suggest a rehab EMOM for someone with postpartum depression, make sure that you're including a mix of aerobic exercise, resistance training, and mobility, as well as some sort of reconnecting with their breath and body, just to help tap into that downregulation of the nervous system and hit those preliminary time guidelines from Shu et al. of 30 to 45 minutes, three to four sessions a week. So to sum up treatment, while there are multiple options to address postpartum depression currently, our first treatment approach is usually a combination of the treatments of antidepressants, psychotherapy, and exercise. So that was treatment. SUPPORTING PATIENTS WITH POSTPARTUM DEPRESSION Now I want to talk about how do you support someone who has postpartum depression as a rehab provider or a friend. Overall, validation, education, and reassurance and psychosocial support go a long way in helping someone experiencing postpartum depression. Making the new mom feel taken care of. Everyone has shifted focus to the baby, so how about asking how the mother is doing, checking in with their needs or whoever the postpartum person is. So there are so many ways to support a new parent and these are just going to be a few suggestions for how providers or friends and family can support that person. As a friend and provider, highlighting and celebrating the wins is key. Small, big. How they have made a huge impact on caring for their child and supporting their family. How their baby needs them, the postpartum person, to be consoled and that that person is able to console the baby and how they are learning what their baby needs are and recognizing the needs for comfort, for food, for diaper changes. As a friend, if you're looking for a way to help them that may not have as high a financial ticket as some other ways that folks can help, offering to drive the postpartum person to their appointments or to sit in the stay with a baby so they can get out of the house or get in some exercise without being interrupted by the baby waking up. Or as a friend, offering to help them with some chores. Bonus, you'd get some quality time together. And then another option as a friend is just communication. A simple message can make someone's day offering consistent check-ins, text messages, phone calls, FaceTime, snail mails. You can share something funny about what you just experienced or maybe you just thought of them and wanted to share that with them. As a provider, brainstorming with the postpartum person, how they can ask for help from their support system and help offload their mental and physical demands. Um, maybe they could create a meal train or ask, um, friends to set up a grocery delivery or, uh, ask for some gift cards to a favorite restaurant or self care services like physical therapy, um, a massage, a facial or a haircut or a babysitter. Obviously those come with a little bit higher price tag, but just options to, um, suggest for the, uh, postpartum person to tap into their support network. And then as a provider, reviewing and sharing some resources with the client that are particular to postpartum depression, such as phone support lines, community groups, or even providing them with some postpartum depression related pamphlets so that if it's a hard conversation that they don't want to have, then they could read it on their own time. RESOURCES FOR POSTPARTUM DEPRESSION So I'll go over some resources now and put them in the caption for you to reference. That is my cat. She is joining and also wants to hear the resources. So the first one is the Postpartum Support International website. It is one of the best resources overall that I've encountered. It is good in that it is going to be helpful for connecting folks with local resources in their region, offering emotional support during pregnancy and postpartum. with online support groups and they also have live phone sessions every Wednesday and I think they're capped at about 15 to 20 people. They also have perinatal trained medication providers or therapists or community groups and tons of blogs with others sharing their stories and so Folks can also use the Postpartum Support International's directory of trained perinatal mental health providers on folks who are specialized in postpartum anxiety, postpartum depression, and they have a director specifically for those humans, which I think is awesome. The next resource is the National Maternal Mental Health Hotline. They provide free conventional support confidential support resources and referrals from professional counselors to help pregnant and postpartum individuals facing mental health challenges. And this is also available 24-7. They also have interpreter services that are available in multiple language, which is huge. The third resource is the 988 Suicide and Crisis Lifeline. It provides free and confidential emotional support to help people in suicidal crisis or emotional distress. This is also available 24-7 and individuals can call, they can chat, or look up all the different educational information on their website. The fourth resource is the Postpartum Progress website. It is just chock full of information on the postpartum period in general, with a big section on postpartum depression, They have a provider list, including a black mental health provider list. And, uh, one of their extras was a Spotify playlist, uh, called warrior moms, which I love the strength and energy behind that. And then finally another, um, uh, resource, which is on the ACOG website. Uh, it is an infographic on anxiety and they do a beautiful job of, um, pretty much going through all of my, uh, podcast series, but for anxiety. about the prevalence, what is postpartum anxiety, and what are some treatment methods, what are some resources, just kind of sharing information because it's helpful to know that other folks are going through the same thing and that there's help out there. This pamphlet is a great idea to put up in the clinic, put up in bathroom stalls, maybe even have on your clinic website, but making one for postpartum depression. So we as PTs, we are perfectly positioned to help break the silence of folks with postpartum depression who may also be unaware that they're even dealing with this condition. We can make a difference in these clients' lives. Combined with educating ourselves, we need to be educating the birthing individuals, their support system on what postpartum depression looks like and ways to prevent it. then actually informing the individual on a number of treatment strategies available to them, including the combination of medication that is right for them, psychosocial mental health therapies, or alternative therapies like aerobic or resistance training exercise, whichever of those treatment strategies makes sense to them. And of course, speaking with their medical provider for the medication and psychotherapy piece. Oftentimes finding the right care support and gradually adding in movement, physical movement, aiming for good quality sleep, which is so tricky with this population and addressing nutrition can be huge steps in treatment of postpartum depression. But there's so much more. The essential pieces are asking someone about their current ecosystem in their postpartum world, allowing them space to share the tough things and knowing when to refer out for postpartum depression. as well as encouraging them different ways that they can lean on their support system or offering them the free resources such as the support groups or hotlines I talked about. And those are available in the caption. So treatment for postpartum depression, remember it's not a one size fits all. And individual specific situations, their preferences, they all have to be taken into account. If you miss the other two episodes in this series that go over the prevalence, risk factors, how to screen and what to say to someone who you suspect has postpartum depression, check out episode number 1553 and number 1572 to learn more. And thank you so much for your time and attention today. And I hope you find some brightness in your day. And as a bonus, if you have anyone who is recently postpartum, send them a warm message and let them know that you are thinking about them. Take care, everyone.

OUTRO Hey, thanks for tuning in to the PT on Ice daily show. If you enjoyed this content, head on over to iTunes and leave us a review, and be sure to check us out on Facebook and Instagram at the Institute of Clinical Excellence. If you're interested in getting plugged into more ice content on a weekly basis while earning CUs from home, check out our virtual ice online mentorship program at ptonice.com. While you're there, sign up for our Hump Day Hustling newsletter for a free email every Wednesday morning with our top five research articles and social media posts that we think are worth reading. Head over to ptonice.com and scroll to the bottom of the page to sign up.

Dr. Guillermo Contreras // #FitnessAthleteFriday // www.ptonice.com

In today's episode of the PT on ICE Daily Show, Fitness Athlete faculty member Guillermo Contreras discusses one of the most effective and efficient ways to improve VO2max/fitness/endurance/conditioning both in the gym as well as in the clinic for your fitness athletes (and all clients).

Take a listen to the episode or read the episode transcription below.

If you're looking to learn from our Clinical Management of the Fitness Athlete division, check out our live physical therapy courses or our online physical therapy courses. Check out our entire list of continuing education courses for physical therapy including our physical therapy certifications by checking out our website. Don't forget about all of our FREE eBooks, prebuilt workshops, free CEUs, and other physical therapy continuing education on our Resources tab.

EPISODE TRANSCRIPTION

INTRODUCTION Hey everyone, this is Alan. Chief Operating Officer here at ICE. Before we get started with today's episode, I want to talk to you about VersaLifts. Today's episode is brought to you by VersaLifts. Best known for their heel lift shoe inserts, VersaLifts has been a leading innovator in bringing simple but highly effective rehab tools to the market. If you have clients with stiff ankles, Achilles tendinopathy, or basic skeletal structure limitations keeping them from squatting with proper form and good depth, a little heel lift can make a huge difference. VersaLifts heel lifts are available in three different sizes and all of them add an additional half inch of h drop to any training shoe, helping athletes squat deeper with better form. Visit www.vlifts.com/icephysio or click the link in today's show notes to get your VersaLifts today.

GUILLERMO CONTRERAS Okay, live on YouTube and live on Instagram. Good morning, everybody. Welcome to the PTI Daily Show. My name is Guillermo Contreras. Happy to be here with you on the best day of the week, Fitness Athlete Friday, talking all things fitness athlete and improving overall fitness in the individuals that we work with on a daily basis, in our clinics, in our gym settings, et cetera. Before we dive into the topic at hand, Let's go ahead and talk a little bit about the fitness athlete courses coming to your area as well as online. Fitness Athlete Live is going to be on the road over the next three months, quite a bit. Next weekend, we're going to be in Colorado Springs, Colorado, the weekend of December 9th and 10th. The weekend, and that's it for 2023, right? But 2024, we jump in right back onto the road. January 27th and 28th, we're going to be in Portland, Oregon. February 10th and 11th, Richmond, Virginia. And then February 24th and 25th, we will be in Charlotte, North Carolina. So plenty of options, whether you're in the mountains on the West Coast or on the East Coast, we're going to be traveling throughout those areas in the next three months or so. So feel free to check out the website, ptinex.com to find out how you can sign up for those. As a reminder, courses in price at the end of this year. So if any of these courses look like something you can get to, you want to get to, you can travel to, you're going to make a plan to get to. Snatch that course up now because right now courses are $650 and they're going to be bumped up to $695 in 2024. So take advantage of the lower price now. Get yourself signed up for those courses and then find a way to get to these courses but just check those out on the website for where those are going to be. And then fitness athlete level one online. The next cohort is going to start up on January 29th. Currently in the middle of a cohort right now. Started finishing up week four right now. So four more weeks there, a little short break, and then we kick back up on January 29th. And then fitness athlete level two, or what is formerly known as advanced concepts, that kicks off on February 4th. Those courses always sell out. We rarely have anyone that wants to get into it that can't get into it after they sell out. So if it's something you've been looking to do, if you're looking to become certified in clinical management fitness athlete through that certification process, then you need to be able to take a one, take the L2, take the live course. And again, that L2 only comes twice a year. So if it's been on your bucket list, something you want to take, sign up now sooner rather than later, because as I mentioned, those courses, All right. Um, so that is the introduction there. That is what we have on the docket. Um, as I mentioned, again, my name is Guillermo Contreras. I'm a physical therapist, uh, over here in Milwaukee, Wisconsin, and a part of the fitness athlete team here with the Institute of Clinical Excellence. THE ASSAULT BIKE FOR VO2MAX DEVELOPMENT The topic today, uh, the title, uh, is VO2 assault or assault on your VO2. I don't know why I wasn't too creative today, but there's there's a reason we're talking about it is The assault bike or the echo bike or like any air bike right we're talking about like this this beast This beautiful thing we have back here the assault bike I have here in my office Is one of the best tools that we can use to work with individuals in the clinic out of the clinic in the gym trying to improve overall cardiovascular conditioning, fitness, metabolic stress, like all these different factors that we can improve upon using a simple piece of machinery. This piece of machinery costs anywhere between $700 for the Assault bike, the standard or the original, I believe is what it's called, up to $840, $850 for the Echo bike, which you can get through Rogue, the Rogue Echo bike. It can go as low as, if you're really just kind of want to pinch pennies there, a couple hundred dollars, maybe $100, $150, or a Schwinn Airdyne. And those Schwinn Airdyne bikes, right, those are, like we used to have one of those from like the 90s that still worked like it was new. They last forever. they work forever, easy maintenance if you just take care of the chain with the rope echo bike a little more expensive because it's belt driven and again that lasts forever very little maintenance so they're just really really nice pieces of equipment to have. The weight limit then on them is around 300 for the soft bike 330 pounds for the echo bike and probably sure a little bit less for just your standard twin airdyne but they make like the airdyne pro that i'm sure has a 300 pound weight limit as well. last and survive through the apocalypse. That's how good these things are. Not only that, but in the clinic space, they are fantastic for working three limb conditioning. If you have any a knee injury, a hip injury, something that does not allow them to do something like running or standard biking or skiing or rowing, right? They have a limb that they cannot use. You can rest that limb and work the other three in a very effective way that increases conditioning overall. And the reason I'm saying all this, and the reason I'm touting up the Assault Bike, the Echo Bike, right, is because there is no reason that we should not have a piece of equipment like this within our clinics. And if we have something like this, there's no excuse for us not using it with our patients. Especially if you work with an athletic population. When you look at the NFL right now, how many people are getting injured? How many injuries are you seeing on a weekly basis? You've seen an excessive amount of Achilles tears, knee injuries, high ankle sprains, all those things. And one of the biggest things you hear when an athlete comes off of what they call the injured reserve is that, are they in game shape? Like they have the strength back, they have their motion back, they can handle the stress on whatever was injured, but are they truly in game shape? Do they have the ability to withstand rep after rep after rep on the field? And honestly, when it comes to conditioning, there is no better device. in a more efficient way than this behemoth, this beast right here, this monster, this thing we love to hate in the fitness athlete realm, in the CrossFit sphere, and in pretty much anywhere you see this bike. EFFICIENT RESULTS WITH THE ASSAULT BIKE This is proven in a wonderful study where it took 32 individuals and it put them in three different groups. The control group was given moderate intensity cardiovascular training. 30 minutes of 75% heart rate max, cardiovascular cycling, 30 minutes rate of 70, 75% of heart rate max. Group number two was given what we know as a Tabata or a half Tabata. They had to do 10 seconds sprints, five seconds of rest for eight sets. They then rested for two and a half minutes and repeated that whole cycle three total times. Group number three was given a standard Tabata, three sets, of eight repetitions of 20 seconds of work at 10 seconds rest. That is your standard Tabata 20 on 10 off eight rounds. They had to do that three sets with a five minute rest between each uh three set round you call it there or each eight set round I'm sorry eight round set. All in all the modern intensity cardiovascular training group did around three The 10-on-5-off group did around 72 minutes of work per week, so around an hour, a little over an hour. And the standard Tavada group, that three, or the eight rounds of 20-on-10-off, did around 144 minutes of work, or just over two and a half hours, sorry, around two and a half hours of work per week. What they found at the end of the study was that there was no significant difference in improvement across all three of them. All three showed improved time to fatigue, improved VO2 max, improved conditioning, and improved ability to create force, improved MET, M-E-T-S, M-E-T-S. But the big picture here, gang, right? Like what we see there is like, okay, like that means we can pick any of those and get someone more cardiovascularly fit. Yes, that is true. You can kind of pick your poison whichever way you want to do it. What we're talking about here is that the short group, the 10 on, five off, 72 minutes of work per week, one hour of work per week, that group was 250% more efficient in the use of their time to improve their cardiovascular fitness, to improve their conditioning, to improve their power output, to improve their time to fatigue than the other two groups that doubled and six times the amount of work. And how we can apply that is like when we're looking at individuals in the clinic, we probably don't have six hours of week to add to their program, to their plan of care, to get their conditioning up. They might not have six hours additional per week to jump on a bike and do 30 minutes of work three times a week as well. And if we want to get someone more conditioning, better shape, better heart health, improve health markers, blood markers, all those things, while also improving pain, reducing pain, improving function, increase in range of motion, whatever our plan is or whatever our goals are for them in the clinic, this device, the AssaultBike, the EchoBike, a nice quality Schwinn Airdyne bike, that is the way we can do it in a very effective, efficient manner. If you can do the same If you can have the same results in less time, people are going to buy in. If you can show somebody, hey, we're just going to do 8 sets of 10 on, 5 off before we start the session. I'm going to jack your heart rate up. I'm going to get your blood flowing. We're going to not only improve your overall cardiovascular fitness, we're not just going to improve your overall health markers. We're not going to just improve your conditioning, which again, if you're looking at working with athletes, whether it be in professional sports, amateur sports, high school sports, whatever it is, you need to build up their conditioning space or their conditioning ability. SHORTS BOUTS; GREAT RESULTS But across all populations, we can all benefit from this. We can all benefit from having better heart abilities, better cardiovascular fitness, better VO2 mass to be able to stand and do things for longer with less fatigue. So by using this device, using short sprint intervals, things like you see behind me, things like 10 on, five off, or eight rounds, three sets, two and a half minutes rest, or simply one set, one set of eight repetitions of 10 on, five off, right? We can have these small things that can affect individuals. It's also something they can easily do for a home program. if conditioning is an aspect they need to work on. If we're trying to get their VO2 max up, we can give them, hey, I want you to jump on the assault bike, jump on the echo bike. I want you to do 10 rounds. Just go as hard as you can. Rest five seconds. Do that eight times. Do that a few times a week. When you're looking at individuals who have Achilles tears, knee injuries, something where they cannot use that limb or it's uncomfortable to use that limb, they can still get after it with three limbs. They can use left leg and both arms and get after it on a soft bike. Again, effort is what matters here. Intensity is what matters. And when we're talking about working with individuals, trying to give them the most effective, efficient way to get better, get stronger, get healthier, and we're thinking of a fitness-forward approach to everything we do, this device, these tools, these strategies, these techniques, in doing that. and nauseam about getting people fit or getting people strong, using intensity as the way to do that. And if you're curious how it works and if it works for you, simply get on an assault bike, get on an airdyne bike, push yourself hard for 10 seconds, work a five seconds rest, repeat, rinse and repeat for eight rounds and see how you feel after that. See how the improvement comes upon there. Hope to see you on the road, gang. Hope to see you online. Thank you for tuning in. Have a wonderful weekend and we'll see you next time on the PT on ICE Daily Show.

OUTRO Hey, thanks for tuning in to the PT on Ice daily show. If you enjoyed this content, head on over to iTunes and leave us a review, and be sure to check us out on Facebook and Instagram at the Institute of Clinical Excellence. If you're interested in getting plugged into more ice content on a weekly basis while earning CEUs from home, check out our virtual ice online mentorship program at ptonice.com. While you're there, sign up for our Hump Day Hustling newsletter for a free email every Wednesday morning with our top five research articles and social media posts that we think are worth reading. Head over to ptonice.com and scroll to the bottom of the page to sign up.

Dr. Jeff Moore // #LeadershipThursday // www.ptonice.com

In today's episode of the PT on ICE Daily Show, ICE Chief Executive Office Jeff Moore discusses the origin of the term "fitness-forward" and how developing your "nose" for the essence of your business principles can help clarify your mission while helping your brand.

Take a listen to the podcast episode or read the full transcription below.

If you're looking to learn more about courses designed to start your own practice, check out our Brick by Brick practice management course or our online physical therapy courses, check out our entire list of continuing education courses for physical therapy including our physical therapy certifications by checking out our website. Don't forget about all of our FREE eBooks, prebuilt workshops, free CEUs, and other physical therapy continuing education on our Resources tab.

EPISODE TRANSCRIPTION

INTRODUCTION Hey everyone, this is Alan. Chief Operating Officer here at ICE. Before we get started with today's episode, I want to talk to you about VersaLifts. Today's episode is brought to you by VersaLifts. Best known for their heel lift shoe inserts, VersaLifts has been a leading innovator in bringing simple but highly effective rehab tools to the market. If you have clients with stiff ankles, Achilles tendinopathy, or basic skeletal structure limitations keeping them from squatting with proper form and good depth, a little heel lift can make a huge difference. VersaLifts heel lifts are available in three different sizes and all of them add an additional half inch of h drop to any training shoe, helping athletes squat deeper with better form. Visit www.vlifts.com/icephysio or click the link in today's show notes to get your VersaLifts today.

JEFF MOORE All right, team, what is up? Welcome back to the PT on Ice Daily Show. Thrilled to have you here. My name is Dr. Jeff Moore, currently serving as the CEO of ICE, and always thrilled to be here on a Leadership Thursday, which is always a Gut Check Thursday. Let's do the workout, let's chat about some courses, and then I can't wait for today's topic. I've been waiting a long time to do this one, so I can't wait to jump into it, but first, the workout. Gut Check Thursday, it is Lynchpin Test 14. It's quick, but it's painful. It is 15 clean and jerks at 135/95, then you're going to go 30/20 on the fan bike, and then right back to 15 clean and jerks. Relatively simple couplet, but one can be certain that second set of clean and jerks is going to feel nothing like that first set of clean and jerks. You're going to be exhausted from the first set. And if you went big on the bike, Lord knows you're going to be feeling every bit of that energy on every rep of that second set of clean and jerks times. Probably five six seven minutes. I mean this should not be a long workout Especially if you really put out on that bike, so please tag us ice physio Hashtag ice train get them up on Instagram Let's all suffer a bit together here on gut check Thursday as far as course is coming up I want to say two things number one The first couple weeks of January are going to be packed with all of our online courses. We have six of them firing up in the first couple weeks and darn near all of them in the first month. But in the first couple weeks, we've got Injured Runner, Persistent Pain, Brick by Brick, we have Pelvic Level 1 and Older Adult Level 1. We also have Older Adult Level 2. Now what I want to say is, if you're going to jump into one of those, remember that prices go up to $6.95 on January 1st. So buy your ticket before January 1st. It's only $45 or $50, but save a little bit of cash and snag that ticket at some point here during December. If you're jumping in early January anyways, you might as well save yourself $50. So hop on the website, PTOnIce.com, and get that done. FITNESS-FORWARD: THE ORIGIN OF A TERM Let's talk about fitness forward, specifically The origin of the term. So I get this question all the time. Where did that term come from? What does it even really mean, fitness forward? So I'm gonna answer that once and for all. I'm gonna give you some clarity on that. But I also wanna share a branding lesson while we do so. So if you're not overly concerned about where the term fitness forward originally came from, stay tuned because I hope that by the end of this, you see a significant branding pearl that you can incorporate into your own business or practice. First things first, to understand the origins of this, you have to know a little bit about kind of our company's evolution. And if you look at it over the past 10, 12 years, there have been kind of what I look at as three really significant changes that fostered our evolution that really helped us solidify the who and the why we exist. STRENGTH & CONDITIONING ACROSS PHYSICAL THERAPY The first one is a huge increase in strength and conditioning principles across the professions of physical therapy, occupational therapy, chiropractic, especially around like the early 2010s, like 2012, 13, 14. I was out there teaching almost constantly. I mean, every weekend, every other weekend. And we were teaching, you know, kind of traditional manual therapy and patient expectation and sales stuff. and things to level up your practice. But the questions that I was getting was so oftentimes not so much around those things, but more around, OK, cool, how do I incorporate strength and conditioning principles? What about after the fire's out? How do I keep people on my schedule and really deliver above and beyond just making them feel a bit better? How do I incorporate strengthening and resistance training into injury prevention? And it was very clear to me during those years that that was where the profession wanted to go. That was where a lot of the more exciting research was coming out. Even things around like longevity and healthspan and life quality and all of these things around lifestyle behaviors, resistance training, strength and conditioning were just flooding the research and everybody rightfully so was so excited about it. What nobody had though was answers for them, myself included. I remember looking around thinking, I really don't know where this stuff lives. It certainly doesn't live in PT schools. It still really doesn't. It wasn't in traditional residency and fellowship programs. Those were a lot more focused around the exciting manual therapy research of the early 2000s. They were built from that space. So it didn't really exist out there. Nobody seemed to have the answer. So watching this interest grow, is what led me to reach out to Mitch Babcock and say, big guy, you got to show the profession this stuff. Like this is in your DNA. You live and breathe this stuff. You got to build a course that shows the profession of physical therapy, occupational therapy, chiropractors out there, how to move a barbell around. how to get fit, how to get other people fit, basics of programming, how to work around injury. There is a clear desire for this information that if we had, it could lead to significantly better lives for our patients, but we don't know what we got to build it. So that's where the fitness athlete curriculum started, right? Started off as that first, what we used to call the essential foundations course. It's now level one. And of course, over the years, it's now built into advanced concepts, the live course, the entire certification. But that's where it started. And as it was building, first of all, the reception from our profession was unbelievable. Like, we totally underestimated the demand for that material. To have a concise course that showed people how to do these lifts, how to program them, how to get people fit while getting themselves fit, we underestimated demand. The enthusiasm was incredible. but it wasn't just the students. We as faculty were learning along the way. We were getting more and more into it. Becoming fit and living that life and being about it became more and more important to all of us. As it did, we were hiring people who were already living and breathing that life. And so the compilation of the ICE faculty was moving in that direction as we were learning and teaching this content. Well, what happened then was really important. As we all began to get more excited about it, live, breathe it, demonstrate it, we really started to understand the power of be about it. As we started swapping stories with each other, we began to realize the impact that us working out and being fired up about the stuff at courses was having on participants. We were getting emails of people who said, hey, great class. Love the content. But I also want to say, hey, thanks for the workout. I've been slipping a bit in that space. And that really called me back to action. It really motivated me. Here's what I've done since that course. I've gotten into the gym. I've gotten my family into the gym. And we started realizing this is where the magic's at. DEMONSTRATING A FITNESS-FORWARD LIFESTYLE: PEOPLE FOLLOW PEOPLE It's actually demonstrating this stuff. It's actually living, it's being an example. Well then, we all carried that kind of from the classroom over into our clinics. And we got louder about it in the clinic. We started sharing workouts for the community. And we really realized this is where it's at. Being about it is the answer. People don't need more education, they need more inspiration. That quote kind of came from this evolution of like people don't need more knowledge, they need an example to follow. If you lead people, they will follow you. It's not about education, it's about inspiration. As all of this came together, our growing enthusiasm ourselves, the enthusiasm in our students, then the enthusiasm in our patients and our communities, we realized, and I can point to one moment when it all kind of crystallized, it was in 2017, the very first ICE sampler. We were sitting on Justin Dunaway and Morgan Denny's patio in Portland, Oregon. And we're sitting there throwing around these stories of people who had come to our courses and had this great experience working out, how fired up they were, how their lives are better off now for it. And I'm sitting there on the patio, and I said, that's it. From this moment on, you never go to an ICE course that doesn't have a workout. It's mandatory. It's who we are. And I remember it felt so right to say that it was now, we were already doing it organically, but it was now baked into the process. This is who we are. If you engage with the ICE community, you get fitter because of it and all the beautiful sequelae that come along with that. So this evolution really helped to solidify our mission. We now knew exactly what we taught and what we did. We managed symptoms to maximize fitness for every age and stage. That's it. We know now exactly who we are, what we're teaching others to do, and the wording of all of that is really important, right? The order of that. We manage symptoms. We don't need to erase symptoms. We don't need to cure symptoms. We need to manage them. We need to improve them when they can, but we need to work around them at times. But we manage symptoms for the higher goal of maximizing fitness. Because when you maximize fitness, you don't just change back pain, you change lives. I mean, you transform that individual's life. That's why it's in that order. You are totally managing symptoms, and your efficiency at doing so is critical. But it's for the goal of maximizing fitness, and it's for every age and stage. If you look at our course catalog, that's who we are. We're breaking down barriers for older adults, right? It's old not weak and it's avoiding one rep max living. We're taking it to the pregnancy and postpartum space and getting rid of those myths, right? And debunking all that stuff that you can't lift heavyweights further on into your pregnancy. That you can't do things at more of an individualized timeline afterwards before the generic six weeks. We're breaking down barriers because everybody gets fitness. And we're going to find a way to make that happen. Quotes like, you don't leave the gym, you use the gym. You work around the injuries. The point is, this evolution through fitness being incorporated into our company is what allowed our mission to be solidified, that we manage symptoms to maximize fitness for every age and stage. FINDING A NOSE FOR YOUR ESSENCE OK, but why the actual term? So you get the importance of fitness now within the ice culture, but why the term fitness forward? It still sounds kind of funny. The answer to that is kind of funny. So before I became a physical therapist, my first professional love was wine. So I managed restaurants. I sold wine. I learned everything I could about wine. I love wine. I have not drank alcohol in years. I still love wine. I love everything about it. I love how it brings people together. I love how it's cultivated. I love literally everything about it. Not to get too technical and go into a big wine lesson, But an important thing about enjoying wine… is understanding how to savor the nose of the wine. Most of you are familiar with this idea, right, of swirling your glass, right, and making some of those aromatics volatile so you can put your nose in the glass and you can take in some of those beautiful senses, right, of the different smells and characteristics and the heat of the wine, right? It's beyond just smell. By the way, not to get really technical, but if the wine is high alcohol, don't put your nose so far into the glass, right? I see this all the time. If you've got a big cabernet that's 13.5% and you swirl the glass, if you bury your nose way in there, it's just going to be hot. Because that alcohol is going to be so like, whoa, so upfront, you're not going to really enjoy the nuances of that experience. Higher alcohol, keep your nose closer to the brim of the glass. You have a lower alcohol, you got a German Riesling, 8.5% or something, by all means, dive in. But higher alcohol, just give yourself a little bit of space to make sure you enjoy all the complexities. Now getting back to the podcast, the point is that nose is kind of what you walk away with when you think about a wine. It's the essence, right? I looked up the term essence before this podcast, the actual definition. The essence is a property or group of properties of something without which it would not exist or be what it is. To me, when you're getting the nose of that wine and you're getting that really subtle tone of leather, right, or some of that French oak, right? And you're like, oh, I can really catch that. That really jumps out at me. Without that, it wouldn't be the same wine. That's what you walk away with. It's the wine's essence. The nose, if you will, of ice is fitness forward. Right, no matter where you engage with us, it comes through. It's the essence, it's the thing that's always there. I hope when you see our logo, things like Be About It, Lead From The Front, Old Not Weak, I hope all of these are almost synonymous with that logo. I hope that's what our essence is and you can feel that. Now the brand lesson I was talking about with you all earlier is that's what you wanna create. SOLIDIFY YOUR BRAND BY CLARIFYING YOUR ESSENCE The goal of solidifying your brand should be clarifying your essence. You should all know exactly what it is that no matter where somebody engages with your product, that comes through. That is a beautiful thing. And when you think about really bonding people around a common purpose, knowing what that is and then clarifying it and solidifying it, that's where the magic happens. To fully answer the question, where did the term come from? Well, that's the details. But when did I first say it? I said it in early 2018. It was after that Portland Sampler. It was the next year we were rebranding our ICE logo. And Ryan from THINK Marketing asked me, dude, in one sentence, What is ICE? Who are you? And I said, dude, we're the and, not, or company. We are fitness-forward, manual therapy skilled, and psychologically informed. And as soon as the words fell out of my mouth, I said, that's it. That's who we are. And now you've seen the logo, right? It's got all three of those things on there, but that's where it came from. And I know that fitness forward came out of my mouth first because that is our true essence. Now, what's our goal for you, right? Let's get away from us for a second. What's our goal for you? Our goal is that your practice becomes fitness forward, right? That when you, if you engage in our content long enough, your practice transforms in that direction because that's where people are going to make the most life-changing gains. So we love when we walk into your clinics, and we see all the things, right? We see the squat racks, we see the mats, we see the barbells, we see the kettlebells. We know that people are challenging themselves in a way that's actually going to transform them as a human, not just ameliorate their back pain. It's part of it, not all of it, right? We hope your practice patterns move in that direction, your equipment moves in that direction. But honestly, to wrap this show up, we hope you move in that direction. We hope that your life becomes fitness forward. Not to get too philosophical on you here, but while I deeply love all the comments and emails about, hey, ICE really transformed my practice, this, that, and the other, I love that stuff. That's the core of what we do. But I'm not telling you the whole truth. If I don't say that, what means the most to me is the note that says, hey, I gotta tell you something. I went to this course with a few of your faculty, and they really made this fitness lifestyle approachable and non-threatening, but also relevant and meaningful and emotional in a way that made me change the way that I live my life. And I wanna tell you a bit about why I'm different now than I was before I went to your course. I wanna tell you the effect it had on my family, on my team. If I zoom all the way out, that, that's what I hope. Us being fitness forward in whatever evolution we took to get here, that's what I hope the outcome becomes at scale for every single one of you and every single one of the people whose lives you touch in turn. FOREVER FITNESS-FORWARD We are forever fitness forward. We know who we are and we know where we're trying to go. And I'm so thrilled you're all going with us. I hope that explains the term ptiice.com is where all the goods live. Thank you so much for joining me this morning. Take care, everybody.

OUTRO Hey, thanks for tuning in to the PT on Ice daily show. If you enjoyed this content, head on over to iTunes and leave us a review, and be sure to check us out on Facebook and Instagram at the Institute of Clinical Excellence. If you're interested in getting plugged into more ice content on a weekly basis while earning CEUs from home, check out our virtual ice online mentorship program at ptonice.com. While you're there, sign up for our Hump Day Hustling newsletter for a free email every Wednesday morning with our top five research articles and social media posts that we think are worth reading. Head over to ptonice.com and scroll to the bottom of the page to sign up.

Dr. Christina Prevett // #GeriOnICE // www.ptonice.com

In today's episode of the PT on ICE Daily Show, Modern Management of the Older Adult division leader Christina Prevett discusses her personal experience with end-of-life care, comparing different scenarios between family members who had hospice/palliative care and those who did not. Christina challenges listeners to step back and recognize if they are being mindful of the patient's choices when nearing the end-of-life, and respecting the dignity of those choices as it relates to physical therapy treatment. Christina also reminds listeners to always advocate for their patients and be a resource, especially with hospice/palliative care as it is often not recommended as an option for patients.

Take a listen to learn how to better serve this population of patients & athletes.

If you're looking to learn more about live courses designed to better serve older adults in physical therapy or our online physical therapy courses, check our entire list of continuing education courses for physical therapy including our physical therapy certifications by checking out our website. Don't forget about all of our FREE eBooks, prebuilt workshops, free CEUs, and other physical therapy continuing education on our Resources tab.

EPISODE TRANSCRIPTION

INTRODUCTION Hey everyone, this is Alan. Chief Operating Officer here at ICE. Before we get started with today's episode, I want to talk to you about VersaLifts. Today's episode is brought to you by VersaLifts. Best known for their heel lift shoe inserts, VersaLifts has been a leading innovator in bringing simple but highly effective rehab tools to the market. If you have clients with stiff ankles, Achilles tendinopathy, or basic skeletal structure limitations keeping them from squatting with proper form and good depth, a little heel lift can make a huge difference. VersaLifts heel lifts are available in three different sizes and all of them add an additional half inch of h drop to any training shoe, helping athletes squat deeper with better form. Visit www.vlifts.com/icephysio or click the link in today's show notes to get your VersaLifts today.

CHRISTINA PREVETTHello everyone and welcome to the PT on Ice daily show. My name is Christina Prevett. I am one of the lead faculty within our modern management of the older adult division. We are in full-blown, like end-of-the-year mode. I hope you all had a wonderful Thanksgiving. We are getting ready for a really big 2024. Our next online courses are level one and level two, running January 10th and January 11th. And then we have two courses left for MMOA Live, Chandler, North Carolina, this next weekend, and Portland, Maine, that have maybe one or two seats left in them. And then, oh, hi, Hospice Nursing tuning in. We are really getting going for January so we are in Santa California Santa Clara on January 13th and 14th And we were in Maryville, Ohio that same weekend. Sorry, Santa Rosa and then I am in Greenville, South Carolina the 20th and 21st All right.

HOSPICE CARE Let's get talking about hospice. I graduated from PT school about 10 years ago and there always are some moments in your education that really stick out for you. And the one that to this day sticks out for me was we had a panel that came from a hospice that talked about end-of-life care. There was a nurse, there was a social worker, a PT, and a physician who all worked in nursing and they all worked in hospice. And this session about respecting the dignity of end-of-life care was so powerful. I left that session thinking, about what a job, is like to be able to facilitate that person's dignity and respect at the end of their life. I remember thinking about the people that were on that panel and they all loved their job. but you could see that there was some sadness behind their eyes because they've seen a lot of beautiful and tragic transitions into the end of a person's life that can be really difficult to manage. And I have been lucky, three out of the four of my grandparents, this is gonna be kind of a bit more of a personal episode, three out of the four of my grandparents have In my mind died of natural causes my grandmother on my mom's side died at 89 my grandfather on my dad's side died at 93 and my grandmother on my mom my dad's side died at 97 she was almost 98 and I truly believe she was gonna live to 100 but um She ended up with stage 4 cancer, but you know mutated growth at 98. I feel like it's natural causes And they all had different variations of their end-of-life care. And my grandparents, my grandfather and grandmother on my dad's side, both ended up with hospice care and they received different types of hospice care. So I kind of wanted to speak a little bit about what hospice care is, palliative care in general, and just some of the personal experiences about how beautiful that transition in hospice care can really be.

WHAT IS PALLIATIVE CARE? When individuals think of hospice or palliative care, they think that an individual is dying imminently. And this was true with my family as well. When I suggested that my grandmother, who was diagnosed with stage four cancer, be given hospice care, my dad thought that I believed that she was gonna die tomorrow. Hospice and palliative care is when the prognosis is not great when there are no thoughts for intervention, or when the person has decided that they are not going to intervene to try and change their diagnosis. And that was kind of what happened with my grandmother. So she was diagnosed at 97 with stage 4 cancer and she said, you know, what am I gonna do? She was of sound mind and she said, I'm not gonna fight this thing. It's gonna make me feel really bad. I'm almost 98 years old. I do not want any intervention. She was very clear in that. And that was really hard for my family because she was the matriarch of the family. She had been so healthy. We literally all had her that she was living past a hundred and she decided that she did not want any interventions. And when she decided that I made the recommendation that we go to a hospice or we put her on the palliative care list here in Canada. And it was a really tough discussion with my family because they believed that, you know, she had a lot that they could still do, and it always came back to this discussion of, in palliative and hospice care, they are going to respect the comfort level of the person that is with them, and they are gonna respect their wishes that they're not gonna do any extraneous interventions to try and change the cancer.

COMFORT & DIGNITY AT END-OF-LIFE They're gonna make her comfortable, give her dignity, and allow her to continue with end-of-life care. And I said, you know, as soon as she gets on the list, you know, we may not be accessing, you know, pain management and all those things right now, when that time comes, she's gonna have the capacity to be able to access those services, access those individuals, hospice, support personnel of various forms that are going to be able to help her. Then she was able to access a hospice care home when the time was coming that she couldn't be independent anymore. And so for her, she declined and there was a lot of conversations back and forth about, let's try this ultrasound, let's try that ultrasound. And I was very adamant about coming back saying that this was not what she wanted. She wants to be in palliative hospice care and be comfortable and surrounded by family as she starts to transition to the end of her life. And there was a time when pain was starting to come up because her cancer had transitioned to her bone and she was having a hard time toileting independently. It was around that time that our family had a discussion about putting her into hospice care. Again, my family had a really tough time with it, but when she was in hospice care, she was able to have visitors. There were not tons of lines and tubes and monitoring that was happening. The room was so quiet. She was able to have all the pain management that she wanted. I'm probably gonna tear up at this, but when it was her time, they did this beautiful pass through this archway that had angels and a cross, she was religiously inclined, and it talked about creating this pathway to the end of her life. And it was a beautiful thing. And I remember thinking that there are so many people who don't have that beautiful experience at the end of their life because they are surrounded by so many lines and tubes and sometimes that's just the nature of what happens at the end of a person's life. But I felt so fortunate that my grandmother was able to have this transition to her afterlife in a way that was so respectful. My grandfather was 97, and she passed away just recently. And my grandfather, he was 93, and it was kind of the same thing that was happening. He was starting to decline, he was generally unwell, but he was 93, he didn't really want any interventions, but he did not want to go into the hospital. And so we were able to access palliative care at home. And so by accessing some of those services, we were able to get a hospital bed in the room at that point in Everybody's life we were able to do round-the-clock care. We had hospice Palliative nurses and palliative care physicians coming in and checking in on them. But the same thing we didn't have was he didn't have any lines and tubes He gradually kind of slipped into a coma. We didn't do any extraneous measures except for pain management and he was able to die surrounded by his loved ones at home and again, that was something that I So kind of different versus going from a, you know, into a home of hospice versus transitioning into the afterlife at home, but still two very calm, very peaceful transitions into the end of a person's life. And so I kind of lead with those two, one of, you know, peacefully dying at home, the other around, peacefully passing in hospice care.

And I want to kind of contrast that with my other grandmother. So I had a grandmother at 89 who honestly just did not want to live anymore. She had lived a long life. She had been widowed for a long time. And the love of her life, she never really recovered from that. All of her kids were grown. They were all doing well. And she just started to generally decline. She just wasn't doing that great. One of her kids, she had 10 kids, and one of them called an ambulance. She was just kind of not thriving at the hospital. So they brought her to the hospital. Her labs were kind of all over the place. She wasn't really doing that well. And she just didn't, she wasn't really doing great. They couldn't really figure it out. They had decided not to do any invasive therapy. She ended up transitioning to a long-term care home. Now. This is not to say anything negative about long-term care though in Canada There's a lot of conversation about how to create a better environment in long-term care. This is to speak a little bit more to like the medical side, you know So she was kind of getting around-the-clock care and she was on kind of hostilities hospice palliative, it was a very different experience where It just felt like, it felt a lot more lonely because she didn't have that same type of support that my other grandparents had had. And she was, she ended up passing away in long-term care, which was adamantly what she did not want. She wanted to pass away at home. And she didn't know when she was kind of just feeling unwell that it was the last time she was going to see her home ever again. She was very upset by the fact that that decision had been taken away from her because now she was too sick to go home and they wouldn't let her go home. So there were a lot of sad emotions around my grandmother on my mom's side transition into a long-term care facility that wasn't kind of in the same bucket as hospice or palliative care.

THE REMOVAL OF DIGNITY AT END-OF-LIFE And so why do I kind of bring all these things up? One of the things that I did not recognize as a person in geriatrics is how I was gonna be confronted with a lot of things around end-of-life care that I would not have expected going in. You know, you kind of go into PT a lot of the time thinking that you're interacting with pain, and you are, but you're gonna have these situations and circumstances where a person that you're interacting with will take a turn. When you go into acute care, you will be having these individuals who were doing fine the day before and then you come to their room for PT and they've passed away overnight or OT overnight and they've passed away. And it makes you think a lot about end-of-life care. And Atul Gawande wrote a book called Being Mortal and he talks about our medical system. It was a book that had a profound impact on me, especially being a person whose loved ones have had different experiences at the end of their life. He talks about how our medical system takes so much work of metrics of safety and length of stay in hospital, things that are very, many times business-driven or a removal of risk, a removal of dignified risk-taking really in a lot of different ways and how there's so much that we can do differently. One of the things that I think we have done right is having these beautiful people in hospice and palliative care who are really changing the way that a person is experiencing end-of-life care. As a geriatric physical therapist, when I'm interacting with individuals whose parents may be having a decline, if I'm talking to family or to individuals themselves, I am just a massive advocate for hospice and palliative care and what that may mean for them. And I think it is a wonderful way for us to be able to have discussions around end-of-life and not be afraid of those discussions. We are always trying to optimize a person's resiliency and keep them living healthier for longer. But there are going to be people that we interact with where that is just not the goal. And that is, we are trying to create comfort. We are trying to move limbs to prevent stiffness and pain in those limbs. we are interacting in a very different way. And by leaning into some of these conversations and being able to have some of these really candid discussions, I think it is a really beautiful thing. As a family member who has had a lot of different experiences with grandparents and thinking even about my own aging experience, and what I would want, I think having those discussions is super powerful. And we have a lot of therapeutic alliances. We have a great role and rapport with many of our patients and we can answer a lot of questions. So I hope that you found this helpful. It was more of a personal kind of anecdote, but I've been reflecting a lot on it. Kind of as we go into the holiday season, you think about loved ones a lot. And so I hope you've had any positive experiences with hospice or negative, I would love to know what your thoughts and feelings are. If you can put them in the chat, I would love that. If you were listening to the podcast, if you want to reach out, please do. Otherwise, I hope you all have a wonderful end of your week and we will talk to you all soon.

OUTRO Hey, thanks for tuning in to the PT on Ice daily show. If you enjoyed this content, head on over to iTunes and leave us a review, and be sure to check us out on Facebook and Instagram at the Institute of Clinical Excellence. If you're interested in getting plugged into more ice content on a weekly basis while earning CUs from home, check out our virtual ice online mentorship program at ptonice.com. While you're there, sign up for our Hump Day Hustling newsletter for a free email every Wednesday morning with our top five research articles and social media posts that we think are worth reading. Head over to ptonice.com and scroll to the bottom of the page to sign up.

Dr. Jordan Berry // #ClinicalTuesday // www.ptonice.com

In today's episode of the PT on ICE Daily Show, Spine Division lead faculty member Jordan Berry discusses the top 5 reasons to begin to utilize more isometric exercises for the spine: they can be scaled based on any level of irritability, they produce a lot of natural pain-killing chemical, allow for the "stress-relaxation" phenomenon, allow for specific targeting of weaknesses, and are easy for patients to replicate outside of the clinic.

Take a listen or check out the episode transcription below.

If you're looking to learn more about our Lumbar Spine Management course or our online physical therapy courses, check our entire list of continuing education courses for physical therapy including our physical therapy certifications by checking out our website. Don't forget about all of our FREE eBooks, prebuilt workshops, free CEUs, and other physical therapy continuing education on our Resources tab.

EPISODE TRANSCRIPTION

INTRODUCTION Hey everyone, this is Alan. Chief Operating Officer here at ICE. Before we get started with today's episode, I want to talk to you about VersaLifts. Today's episode is brought to you by VersaLifts. Best known for their heel lift shoe inserts, VersaLifts has been a leading innovator in bringing simple but highly effective rehab tools to the market. If you have clients with stiff ankles, Achilles tendinopathy, or basic skeletal structure limitations keeping them from squatting with proper form and good depth, a little heel lift can make a huge difference. VersaLifts heel lifts are available in three different sizes and all of them add an additional half inch of h drop to any training shoe, helping athletes squat deeper with better form. Visit www.vlifts.com/icephysio or click the link in today's show notes to get your VersaLifts today. JORDAN BERRYWhat is up PT on ICE Daily Show? Good morning this is Jordan Berry lead faculty for cervical management and lumbar spine management courses. Today is clinical Tuesday and we are talking about isometrics for the spine specifically the lumbar spine but really any area we're talking about isometrics for the spine. Now before we dive into that, I just wanted to mention a couple of the courses that we've got coming up to end the year. We've got, let's see, we've got one more cervical management course that is going to be in Hendersonville, Tennessee, and that's this coming weekend, December 2 through 3. We also have two options for, well, one option left for lumbar management. We've got Charlotte, North Carolina this weekend as well, December 2nd through 3rd is sold out, And then we also have Helena Montana has just a few spots left, also December 2nd and 3rd. So we've got three courses for the spine division coming up this next weekend. And then the first chance to catch cervical management in 2024 is out in Wichita, Kansas. That is February 3rd through 4th. And then lastly, the first chance to catch lumbar management in the new year of 2024 is January 27th through 28th in Rome, Georgia. ISOMETRICS FOR THE SPINE All right. So let's dive into our topic today. We're talking isometrics for the spine and why I believe that this type of exercise for the spine is underutilized across the board for a bunch of different presentations and, a bunch of different levels of irritability. I want to chat just for a few minutes about how we can use this effectively in the clinic. So just to make sure we're all on the same page, when we're talking isometrics, we're talking about a hard, prolonged, sustained muscle contraction. with no movement of the joint. And when we think about using this type of exercise, we're pretty comfortable overall using it in the extremities. You know, we've got tons of research now showing the benefits of isometrics in patellar tendons and Achilles and glute med glute men and rotator cuff. So a lot of those main, you know, tendons and tendinopathies that we're seeing every day in the clinic, we're utilizing quite often some variation of an isometric. But in the spine, however, it's used significantly less. And, you know, there's not as much research geared towards specific tissues in the lumbar spine. with isometric loading, but we can take some of the concepts that we see in the tendinopathy research in the extremities and apply them to the lumbar spine. So I want to chat about our top five reasons why I believe that isometrics for the spine is a go-to exercise in the clinic. ISOMETRICS ARE APPROPRIATE FOR ANY LEVEL OF IRRITABILITY Okay, so number one, they're appropriate for basically any level of irritability. So obviously when someone comes in and they have really severe, really acute back pain and the irritability is really high, you're not gonna have as much freedom for exercise selection, right? You're gonna have to find things that are appropriate for that specific individual. And when someone's super flared up, it can oftentimes be really hard to find an exercise that not only what we're going for is relieving symptoms, but that doesn't flare that person up, And we try to get around this by using really low-level exercises like the cat-cow, like the bird dog, like the bodyweight glute bridge, which is not necessarily bad. I mean, oftentimes for acute low back pain, those can be really good movements to keep that person moving, to decrease fear during the first few days, but it's typically the movement of the spine if anything, that's gonna flare the person up. And so what I see is that we can potentially have not only more aggressive exercises early on, but more of a pain-reducing effect by utilizing isometrics. So again, imagine the person that comes in two or three days of really acute flared low back pain, where the actual movement of the spine, whether that be flexion, extension, side bend, whatever, is the thing that flares that person up. Well, we could use something like a Chinese plank. where the person is laid out in that reverse plank position across two benches, two boxes, two objects, and they're just holding a really hard, sustained contraction. They're contracting the glutes, they're contracting the hamstrings, they're contracting the lumbar spine. Or a back extension machine where you're locked in and you're just holding your back in a set position. Or the reverse hyper. We talked about the benefits of the reverse hyper a few weeks ago, but what about just getting in the position and holding in a straight line in that reverse hyper machine or even something like a GHD holding your body out in a straight position these are all examples of isometrics and what you'll find is that even individuals that have higher irritability they can tolerate a form of an isometric because it is the actual movement of the spine that flares their symptoms. We eliminate that problem entirely here. They get the benefits of the load, they get the benefits of the blood flow, but they don't get any of the potential negative side effects of taking that irritated tissue through the full range of motion. So number one is it's appropriate for any level of irritability. Now obviously if someone's lower irritability, we have a lot more options. We can do it way more aggressively, but usually, it's the higher irritability that can be more challenging to find an appropriate exercise for. PAIN-REDUCING EFFECTS OF ISOMETRIC EXERCISE This leads us to point number two, which is the pain-reducing effect of isometric exercises. And so again, we're going to take some of the research that we've seen in some of the extremity tendon loading research studies like the patellar tendinopathy research around the 5x45 is what so many people either use as a starting point or are basing some of their exercise prescription on. In the older study, they were utilizing five sets of a 45-second hold at somewhere around 70% MVIC. And what they saw in that study for the patellar tendon is that progressive sets decreased the pain significantly. By the end of those five sets, we saw a really significant pain reduction but we did not see that in the other forms of exercise. And so clinically, I'm taking that research and applying it to the spine. And so when someone starts that isometric loading, they might have some pain. You know, let's take the Chinese plank again, that reverse plank as an example. When someone's got significant lower back pain and they lay over those two objects, two benches, two boxes, whatever, that first set might cause a bit of pain. But you'll see that progressive set, set two, set three, set four, set five when they're holding that 30 to 45 to a minute prolonged sustained contraction, that you see this oftentimes this nice pain-reducing effect with each set after. And by the end of it, they have significantly reduced pain by actually challenging and loading their spine. And what a very empowering type of exercise for someone with pretty significant pain to realize that loading the spine and actually challenging it in a way can actually reduce the pain. And so if we see that change in the clinic, I'll just tell the person, this is your new painkiller. Okay, this is your new ibuprofen, this is your new Tylenol. And the cool thing about isometrics is they can often be done not only daily, but multiple times throughout the day. So if you're feeling like the pain is increasing or something is making the spine a bit more irritable that you're doing throughout the day, you can use this as a tool, hit a few sets of these isometrics, those long sustained contractions to be able to reduce the symptoms. So number two is the pain-reducing effect. STRESS-RELAXATION RESPONSE Number three is the stress relaxation response. So again, we see this in some of the extremity tendon research, like the patellar tendon, where we see this, what's called the stress relaxation response. And basically what that is, is the benefit that happens with long-duration isometrics, specifically once you hold a sustained isometric for at least 30 seconds, you see the stress relaxation where the fibers in the tendon have this progressive relaxation until a steady state is reached, essentially the load is being dispersed throughout the entire tissue, throughout the entire tendon. And so the way I apply this clinically to the spine is to take someone that has either excessive or limited motion at a specific level in the spine. Think about your older, middle-aged, stiff golfer who really lacks motion in the thoracolumbar junction, the upper lumbar spine. or take the opposite where you have that young mobile gymnast who has a ton of motion in the thoracolumbar junction, the upper lumbar spine, almost a hinge point right into extension. So those areas in the spine That hinge point, for example, are getting a ton of stress. Oftentimes, a lot of the movements throughout the day, they're using that specific area to move. When you're utilizing these isometrics, you get that stress relaxation response where the load is now being dispersed throughout the entirety of those tissues instead of just moving at these specific hinge points. And so it's cool to now have an exercise to be able to not just isolate the spot that they're oftentimes over-utilizing, but now we can load the entirety of those tissues and disperse some of the force. SPECIFIC TARGETING OF WEAK AREAS Number four targets weak areas. So think about your person that comes in with low back pain and you're screening out the deadlift as one of their aggravating factors. And they oftentimes have this spot in the deadlift that's the weak point. That's the spot of breakdown where when either the technique fails or the pain occurs, it's because they have a weakness at a specific point in the lift. Well, we can utilize isometrics as well to eliminate those specific weak points. So you could have someone, for example, do a rack pull, and you're putting the bar right at the spot that's their sticking spot. You can have them perform isometrics in those specific positions to build strength where the technique starts to break down. And you could hit that at any point in the deadlift, right? It could be six inches off of the ground, right, when they're initiating the pull. We could hold that position. or we could do a rack pull right after the bar crosses the knee and they're struggling to get to that full lockout position. You could use isometrics at any point during someone's movement to build capacity and strength in that specific position to eliminate that weakness. ISOMETRICS ARE EASY TO REPLICATE OUTSIDE OF THE CLINIC Last, they're easy to replicate. So I'm always looking for exercises in the clinic that are easy to do, that you don't have to be at a specific location to do, and take minimal equipment. And isometrics will typically check those boxes. So again, let's take the Chinese plank as an example, the reverse plank that we've been talking about. You can literally do that anywhere. All you have to have is two things you're laying your upper back around your shoulder blades and your heels on. In the gym that could be two boxes, that could be two benches, that could be a bench in a box, it could literally be two tables, it could be a chair in an ottoman, it could be literally anything that you could lay your body across and perform that isometric. Same thing with a reverse hyper. Yes, the actual reverse hypermachine is the gold standard, but you can mimic the isometric anywhere. I mean, you could lay on a table and have your hips hanging off and just raise your legs, keep your legs straight, and hold that position. So I love the isometrics because they don't take any equipment. You can do them anywhere and they're easy to progress because you don't necessarily have to have weight, at least in the start, you can just increase the time. So someone could go from 3 sets of a 15-second hold to 3 sets of a 30-second hold, to 5 sets of a 30-second hold, to 5 sets of a minute hold. You can progress this HEP very easily without having to have equipment or progressively increase the weight. So those are my top five reasons why I am using isometrics very consistently, very frequently throughout the clinic. So just to review, number one, they're appropriate for any level of irritability. So from the lowest of irritability to the most acute and irritable. you can oftentimes find some variation of an isometric that not only is going to load their system and not flare it but oftentimes will reduce their symptoms, which is number two, the pain-reducing effect from isometric. So multiple sets you will oftentimes see a more powerful pain-reducing effect from each set. Number three is the stress relaxation response. So we see that stress disperses throughout the entirety of the tissues when we hit that 30-second mark. So we can load parts of the spine, parts of those tissues that aren't typically getting loaded throughout the day. Okay, number four, it targets weak areas. So if there are sticking points in any movement, we can use that to eliminate the weakness. And lastly, they're easy to replicate. Very little equipment, very easy to progress. That's all I've got, team. I appreciate you hanging out, sticking around, listening to that. I would love to hear from anybody about how you're utilizing isometrics for the spine, either in the clinic, from a rehab standpoint, or more from a performance standpoint, either on yourself or a potential client. Other than that, have an awesome day in the clinic. Thanks for sticking around for Clinical Tuesday, and if you're coming to a lumbar or cervical spine management course, I will see you soon. Thanks, team.

OUTRO Hey, thanks for tuning in to the PT on Ice daily show. If you enjoyed this content, head on over to iTunes and leave us a review, and be sure to check us out on Facebook and Instagram at the Institute of Clinical Excellence. If you're interested in getting plugged into more ice content on a weekly basis while earning CEUs from home, check out our virtual ice online mentorship program at ptonice.com. While you're there, sign up for our Hump Day Hustling newsletter for a free email every Wednesday morning with our top five research articles and social media posts that we think are worth reading. Head over to ptonice.com and scroll to the bottom of the page to sign up.

Dr. Jessica Gingerich // #ICEPelvic // www.ptonice.com

In today's episode of the PT on ICE Daily Show, #ICEPelvic faculty member Jess Gingerich discusses subjective & objective measurements to use to track & manage urinary urgency, as well as tools and techniques to utilize in the clinic with patients who are actively symptomatic.

Take a listen to learn how to better serve this population of patients & athletes.

If you're looking to learn more about our live pregnancy and postpartum physical therapy courses or our online physical therapy courses, check our entire list of continuing education courses for physical therapy including our physical therapy certifications by checking out our website. Don't forget about all of our FREE eBooks, prebuilt workshops, free CEUs, and other physical therapy continuing education on our Resources tab.

Are you looking for more information on how to keep lifting weights while pregnant? Check out the ICE Pelvic bi-weekly newsletter!

EPISODE TRANSCRIPTION

INTRODUCTION Hey everyone, this is Alan. Chief Operating Officer here at ICE. Before we get started with today's episode, I want to talk to you about VersaLifts. Today's episode is brought to you by VersaLifts. Best known for their heel lift shoe inserts, VersaLifts has been a leading innovator in bringing simple but highly effective rehab tools to the market. If you have clients with stiff ankles, Achilles tendinopathy, or basic skeletal structure limitations keeping them from squatting with proper form and good depth, a little heel lift can make a huge difference. VersaLifts heel lifts are available in three different sizes and all of them add an additional half inch of h drop to any training shoe, helping athletes squat deeper with better form. Visit www.vlifts.com/icephysio or click the link in today's show notes to get your VersaLifts today.

JESS GINGERICH Good morning. I'm sorry about that. I think I was having some difficulty with my internet. Welcome to the PT on ICE daily show. My name is Dr. Jessica Gingrich and I am on faculty here with the pelvic division at ICE. I hope everyone had an awesome Thanksgiving and was able to spend some time with some family and enjoy some downtime. Today, we are going to talk about some clinical pearls of urinary urgency. How can we get objective data to track this progress? And some powerful interventions to help get this under control and really get your patients their lives back. So this can be something that really holds people back from living their life, whether that's at the gym or really doing anything, going out and doing fun things with family and friends, going out shopping. It can really be controlling. So before we get started, we're gonna talk about some housekeeping items. Our next online cohort begins January 9th. So head over to the website to sign up and secure your spot. We have a few more live courses to round out the year. So if you are looking to dial in some of your internal assessments and then treat that higher-level athlete, Head over to ptonice.com to sign up. We also have some certifications rolling out in the new year, so keep a lookout for what you need in order to become ICE-certified for whatever division you're interested in. URINARY URGENCY So, no one talks about bladder habits that we should or really maybe even should not be paying attention to. No one tells us that some of our favorite things like coffee and carbonated beverages, alcohol, can be negatively impacting our brain's ability to tell us when we're full or even if it's irritating to the inner lining of our bladder. We learn to pee just in case or to ignore our first urge and replace it with something other than water. So again, caffeine, carbonated beverages, et cetera. We learn habits that allow our bladder to control us rather than us controlling our bladder. So urinary urgency is a strong and sometimes uncontrollable urge to urinate. This is something where it is smacking someone in the face. They have no heads-up. It is zero to 60. This may or may not be accompanied by urinary frequency. and or urinary urgency so urinary frequency is just going to be peeing a lot in your day we oftentimes get the question of is this what's the magic number really is it's if it's affecting them and if they feel like uh it is controlling them and then urinary incontinence is just um peeing in your pants being unable to control your bladder and there are different forms of that as well So we're going to talk about three objective measures which are interesting because they are subjective objective measures to track progress and then four tools to help give your clients their lives back. So it is important to know if they are experiencing any other symptoms with urinary urgency because as we start to train this we need to be mindful of those symptoms and also how comfortable they are potentially experiencing those symptoms. For example, if they are peeing in their pants and we are now training this, do they have things like a pad? So when they are trying to hold their bladder a little bit longer and they leak a little bit, are they gonna be okay with that? These other symptoms include leakage, feelings of heaviness, constipation, and urinary frequency. Other subjective data includes daily habits like whether are they drinking or how much are they drinking. Are they drinking enough? Are they drinking too much? Timing of what they drink and if they notice any foods or specific beverages that increase their urgency or if they pee just in case. So three objective data points and again like I said these are more subjective but they are so very meaningful so when you go to follow up if these are um changing that is going to be a really big deal. TRACKING STRENGTH OF URGENCY So When their first urge presents, how strong is it? Is it like, Oh my gosh, I cannot control this? It's kind of like, ah, it's more of like a medium or is it more light? Like, yes, it's there. Um, but I'm able, to push it out a bit. Are they able to hold it? So with that urge, are they also leaking or are they just having the urge and no leakage with that? And then do they notice anything that triggers this urge? So for example, some common things that I hear are gonna be seeing a toilet. So they walk into a bathroom, they see the toilet and it is like, whoa. Walking into your home, that kind of like key in the door trigger. Running water or even being in the shower. So a lot of people will pee in the shower and it becomes this thing where you are in the shower and it hits you really, really hard. So when you are confident that they are experiencing urinary urgency, it's time to teach them to remain calm when they have that large urge. Then you're going to teach them how to do a Kegel. Show them what it means to be up in the attic and then also relax on the first floor. When they are able to do a Kibel, we can teach them an urge suppression technique. I'm going to go over that here in a minute. Then once you have the urge suppression technique down, we can start to train them in the presence of triggers. I call this trigger training. So urge suppression looks like this. So there you're going to educate them to when this happens when the urge hits them to stop what they're doing, They can sit, they can stand, whatever it is they're going to stop what they're doing. They're going to take five deep breaths. Do five Kegels, then take five more deep breaths. Then you're going to talk to them about finding a way to distract themselves. This may be, getting back to work. This may be doing a load of laundry, um, playing with their kid, something to distract themselves. After a few times of practicing this, be sure to track when their first urge presents. Is it less or more than what they came in with? Are they able to control it? Are they able to continue what they're doing or does it stop them? And are they able to do it in the presence of those original triggers? So give this a go. Have your patients try this for a week or so. Check-in with them about those objective measures, and subjective objective measures. And we'll see you next Monday.

OUTRO Hey, thanks for tuning in to the PT on Ice daily show. If you enjoyed this content, head on over to iTunes and leave us a review, and be sure to check us out on Facebook and Instagram at the Institute of Clinical Excellence. If you're interested in getting plugged into more ice content on a weekly basis while earning CUs from home, check out our virtual ice online mentorship program at ptonice.com. While you're there, sign up for our Hump Day Hustling newsletter for a free email every Wednesday morning with our top five research articles and social media posts that we think are worth reading. Head over to ptonice.com and scroll to the bottom of the page to sign up.

Alan Fredendall // #FitnessAthleteFriday // www.ptonice.com

In today's episode of the PT on ICE Daily Show, Fitness Athlete division leader Alan Fredendall discusses the Concept 2 rower, including each key component & how to perform basic maintenance on it. Alan also coaches rowing technique, including how to use the monitor to establish the ideal "drag factor" so that patients & athletes understand their optimal damper setting as well as strokes-per-minute (spm). Finally, Alan discusses how to improve rowing performance, including testing & retesting established benchmarks on the rower.

Take a listen to the episode or read the episode transcription below.

If you're looking to learn from our Clinical Management of the Fitness Athlete division, check out our live physical therapy courses or our online physical therapy courses. Check out our entire list of continuing education courses for physical therapy including our physical therapy certifications by checking out our website. Don't forget about all of our FREE eBooks, prebuilt workshops, free CEUs, and other physical therapy continuing education on our Resources tab.

EPISODE TRANSCRIPTION

INTRODUCTION Hey everyone, this is Alan. Chief Operating Officer here at ICE. Before we get started with today's episode, I want to talk to you about VersaLifts. Today's episode is brought to you by VersaLifts. Best known for their heel lift shoe inserts, VersaLifts has been a leading innovator in bringing simple but highly effective rehab tools to the market. If you have clients with stiff ankles, Achilles tendinopathy, or basic skeletal structure limitations keeping them from squatting with proper form and good depth, a little heel lift can make a huge difference. VersaLifts heel lifts are available in three different sizes and all of them add an additional half inch of h drop to any training shoe, helping athletes squat deeper with better form. Visit www.vlifts.com/icephysio or click the link in today's show notes to get your VersaLifts today.

ALAN FREDENDALL Hey, what's up? Good morning. Welcome to the PT on ICE Daily Show. I hope your morning is off to a great start. We're here early on Fitness Athlete Friday out in the garage to talk about rowing. Fitness Athlete Friday, if you're not sure, we talk all things related to CrossFit, Olympic weightlifting, powerlifting, running, biking, swimming, today, rowing, everything related to the recreational athlete, that patient or client who is getting after it on a daily basis. Before we get started today, let's talk about a couple of quick announcements. Courses coming your way from the fitness athlete division, we have no more courses that you can take in 2023 unfortunately. All of our live courses between now and the end of the year are either done or sold out and all of our online courses are finished or have already started towards the end of the year. Your next chance to catch us is going to be in January on the road for our live seminar Your next chance to catch us online is going to be January 29th for Fitness Athlete Essential Foundations, or February 5th. We also call that course Level 1 Online Now. Your next chance for our Level 2 Online course, previously called Advanced Concepts, will be on February 5th. What are those courses? Those three courses compose the Certification and the Clinical Management of the Fitness Athlete, or known as CERT CMFA. Our level one online course is all of the basics. It is a lecture-heavy course. It is a course heavy on clinical application, not only to the fitness athlete but also taking the principles that we teach, how to properly dose and prescribe load, how to increase the intensity of your physical therapy sessions, taking concepts, not only applying them to the fitness athlete but all of your populations, everybody that could potentially come into your physical therapy clinic. Our level two online course, previously called Advanced Concepts, gets a lot deeper into the weeds with a fitness athlete. So if you're looking to learn about advanced Olympic weightlifting, advanced gymnastics, such as those found at CrossFit, muscle ups, handstand walking, pistol squats, all that sort of stuff, and then a super incredible thorough deep dive into programming, then the level two online course is for you. That is for the person who is looking to regularly work with fitness athletes in the community and be the provider of choice in their region. And then our live seminar is focused almost entirely on moving, about understanding what it means to perform a one rep max or a sub max test to predict a one rep max, what that feels like for you to do it so that you better know how to apply that to your patient population, but also how to program based off of that, how to work different therapeutic exercises together to facilitate both intensity as well as recovery during physical therapy. So those three courses compose the CERT CMFA. So p10ice.com, click on our courses to find the next live or online courses coming your way. And I will say this morning ahead of an announcement that you're going to see via email and social media that our prices will be going up per ticket on January 1st. So you heard it here first. Our ticket price will be going from $650 for the majority of our courses live and online to $695 on January 1st. If you were looking to grab one of our courses in 2024, I would do it now. Save yourself the 50 bucks. So that's what's coming your way from the fitness athlete division. ROWING 101 Today we're talking about rowing. We're here with the rower. I love this piece of equipment. I think it's a very versatile piece of equipment. I've had the chance to spend a lot of time on the rower when I first began CrossFit. Was not really able to run. I was so overweight. Spent a lot of time on the assault bike, and a lot of time on the rower. I've done a lot of endurance stuff on the rower, a lot of different programming on the rower. I've rowed two full marathons. So I want to share today the very basics of a rowing machine, what it is, how it works, and how to take care of it. If you're really thorough with your maintenance, even a couple of minutes per month, this is a machine that could last you your entire career without really needing to purchase any repairs or even possibly replace it. And then we're also going to get into the basics of rowing technique and how to get a little bit better at rowing. COMPONENTS OF A ROWING MACHINE So let's start from the top. and describe the rowing machine and all of the different parts, and also some tips and tricks for maintenance. So first things first, the question that most people have about the rower is how does it work? It works with sensors in the damper, which is a flywheel, with a computer monitor here, and then calculations are performed by the computer every pull to give you outputs of a pace of meters or calories, some sort of output of your work. So there are sensors in the chain and sensors in the flywheel. Starting from the front of the rower and working our way out, we have the damper. This houses the flywheel. This is where the resistance from the rower comes from. This handle on the side toggles between 1 and 10. What that does, is the higher the setting, as you approach 10, you're allowing more and more and more air to flow into the damper and create resistance against the flywheel as you row. So you are in charge of a combination of letting more or less air into the damper and pulling the chain you kind of control how the rower feels. A lighter damper is going to feel like a smooth row on really smooth water and a high damper is going to feel like in a really aggressive row maybe through really rough water or something like that. Far and away the majority of people are going to want to row somewhere with a damper setting between four and six. Now you do get more work awarded for a higher damper setting. That being said, it is much more challenging and fatiguing to pull. So the higher the damper goes, you need to be a stronger human being in general, especially with your pulling capacity, and you need to be a more experienced rower. You'll see folks trying to break world records, row at a 10. That's not the majority of human beings who are using a rower. Most folks sitting down on the rower, especially a longer effort, are going to be somewhere between a four and a six. We can calculate the exact damper setting that is best for each individual using a setting on a monitor called the drag factor, and we'll talk about that in a little bit. Taking care of the damper and the flywheel housing is really simple. Take a vacuum, suck the dust out, blow the dust out of there some way to clear the dust so that the flywheel does not get a bunch of gunk accumulated in there. Very easy to maintain the flywheel. Next is the chain. Pretty simple. When you are storing a rower, even if you're storing it horizontally, Always place the monitor down and release the chain. That takes tension off the chain. That's going to let your chain last a lot longer, and it's going to let the screws that hold your monitor upright last a lot longer as well. The chain is pretty simple. It's a handle attached to a metal chain that again pulls on the flywheel. So normally when we're using it in class, we have it out and racked in the handle, but when we're storing it, put it away and take the tension off that chain. Very easy to maintain the chain. Just keep it away as a solvent, not a lubricant. Find an actual lubricant, something like white lithium grease, to grease up that handle, keep it moving nice and smooth, and keep it from rusting as well, especially if your rower is stored somewhere that's not climate-controlled. A CrossFit gym that doesn't have air conditioning, in your garage or something, where it's gonna be subjected to humidity, keep that thing lubricated so it does not rust. Very easy to maintain otherwise. Our footplates, this is where our feet go, pretty simple. We're going to adjust the foot plane based on the length of our foot such that the strap, we want the strap somewhere about mid-foot. We don't want it jammed up in our ankle crease and we don't want it out on our toes either. We want to be able to plantarflex and dorsiflex our ankles and not be restricted by the straps. Taking care of the straps is pretty easy, they're just fabric, use some sort of fabric conditioner. Maybe in the winter, some fabric conditioner so they don't crack and fray. Once a month, again, a few minutes of maintenance and the machine is going to maintain it. And then just clean the footplates. Keep the footplates clean of junk, dog poop, whatever. Otherwise, very easy to maintain the straps and the footplates. The seat, the biggest thing here is that the cleaner you keep the track, the smoother the seat is going to go back and forth on the track. You can coat this with a little bit of grease as well, but the main thing is, especially if you've jumped on here and you've rowed for a longer distance, the pressure of your butt on the seat is going to kind of grind against the track a little bit. It's going to leave little black particles, and a little bit of residue. If you clean that up, it's going to keep the seat moving nice and smooth. And again, maybe once a month, add just a little touch of grease and work it into the metal of the track. Pretty easy to maintain the seat and track. And then the most important component of the rower, the component that is the most expensive when stuff goes wrong, is the monitor. So the monitor is where we keep track of our work. It is battery-powered. It works a lot like a car. It's got C batteries in the back. As you row, you are transferring a little bit of energy from the battery to the rower, kind of like an alternator in a car. And then just like a car, over time, the batteries will decay. These are C batteries. They will decay a lot faster than a car battery. And you may need to replace the batteries every few months. That's far and away going to be your largest expense with a rower. making sure if you're running low on batteries, that you change the batteries out. Now the rower will run without batteries, but it will only run as long as you are actively rowing. So if you stop rowing at any moment, the monitor will shut off. So not something you want to happen in the middle of a workout, especially a longer row. The biggest thing with maintaining the monitor, do not directly spray any sort of cleaning solvent on the monitor. Just like you would not spray it directly onto a laptop computer, You would maybe put it on a little rag and just kind of wipe it. Make sure that you're not putting a lot of chemicals inside of this. Again, it is a computer. So that's taking care of the monitor. So those are the key components of the rower. MECHANICS OF ROWING Now let's talk about the mechanics of rowing. So I'm going to turn sideways here so you can see my side profile. putting our feet in. We want to have tight straps, but we don't want them to be excessively tight on our feet. Again, we want to have the strap somewhere, maybe midway between our ankle crease and our toes. We want to be able to plantarflex and dorsiflex our toes. Tighten it enough so that if you lift your shoe up, you can easily transition on and off the rower. That's how tight the strap should be. Now the mechanics of rowing are very simple, however, they require knowing that rowing is a leg press primarily. Your legs are doing the majority of work on the rower, not your arms. A lot of folks get on here and they do really short strokes and they really do an arm-heavy stroke. and they find that their arms get fatigued, their grip gets fatigued, that should not happen on the rower, even if you jump on here and you commit to rowing three to four hours to get a marathon. You should not feel like your grip strength is a limiting factor on the rower because your legs are doing the majority of the work. So how we like to coach rowing is we like to say legs, lean, and pull. So as I have the handle, I'm thinking about a big leg press, almost like I'm going to deadlift. Legs, then I'm going to carry that momentum forward, lean, and then I pull with my arms. So full speed it looks like this. Legs, lean, pull. Legs, lean, pull. And that should allow a nice smooth rowing pattern. I'm going to let the damper stop for a second so you can hear me. If you hear a lot of slapping, When someone is rowing, that means that their handle is not moving smoothly back and forth. Something is probably wrong with their rowing form. For some reason, their rowing handle is going in an elliptical pattern instead of a straight line. Just like anything else in physics, Straight lines are astronomized. So we need to fix what's going on. We should be using legs, lean and pull. We should be moving as one continuous unit and that handle should be moving smoothly in and out of the rower. So that's the basics of rowing mechanics. A lot of folks can use a lot of simple peeling or more of a lean- back. We're not excessively extending the spine. However, we do want to use the momentum generated by our legs to transfer into a little bit more posterior chain activation to get a little bit more out of the handle. The longer the handle, the more credit you're going to get meters or calories on that rower. DRAG FACTOR Now let's talk about the drag factor. I'm going to turn this rower around again. Drag factor is a calculation of an imitation of what it would feel like if you were actually in a rowing boat on the water. How much drag would you perceive rowing through the water? An ideal drag factor is going to be 115 to 135. How is that calculated? It's going to be different for every person based on how hard they pull the rower and the setting of the damper. How we get to it, it's going to be in the menu on our rower. We're going to go to more options once the rower is turned on. We're going to go to utilities and it's the setting under display drag factor. So it's going to say row to display drag factor. Now what you're going to do, this is again, this is individual to every person. Every person, based on their specific damper setting, based on their rowing mechanics, based on how strong of a rower they are, it's going to be different, but we're shooting for 115 to 135. So if I get on the rower, I'm just going to start rowing, and it's going to tell me my drag factor. So right now, after a couple of pulls, it's telling me 99. I'm at a dip or a 4. I'm going to bump up to 5. I'm going to do a few more pulls. And now I'm at 121. So I'm between 115 and 135. What does that mean? A damper setting of 5 for me is going to get me right where I want. So the most important thing, especially if somebody's going to be using a rower a lot, for our CrossFitters who are probably going to be rowing every week, For maybe a patient who has a rower at home in the basement, working on drag factor can really help them know when they sit down, no more mystery about where to put the damper setting. You're going to be able to say, you know what? For you, damper four, damper five, damper six. Maybe for a very tall, very strong, very experienced rower, maybe they are at damper seven or damper eight. That's going to be rare, but also not impossible. So drag factor is really going to help folks know when I get on the rower, where should I put that damper based on my mechanics, based on my experience and strength with rowing. MAKING PROGRESS ON THE ROWER The final point I want to talk about aside from the components, maintaining it, mechanics, and drag factor is making progress on the rower. A lot of folks want to get better at the rower. The unfortunate truth is to get better at the rower, much like anything else in life, you should do more rowing. So, rowing is a great accessory thing to add in, especially for our CrossFitters. It's unloaded. It's not going to be as tough on the body as maybe adding in an extra session of Olympic weightlifting or running per week. Very easy to add in an extra maybe 30 minutes of rowing a week to try to get better at rowing. A lot like anything else with monostructural work, with cardio, with running, rowing, biking, The answer to the question how do I get better is where are you weak at on the rower? Are you weak under fatigue in the middle of a CrossFit workout? Are you weak at very short sprint efforts about getting on a rower and rowing 500 meters? Are you weak as the fatigue fall-off factor sets in and you row maybe a 2k or a 5k row as you get into longer endurance rowing? Where is your weakness? If folks say, I don't know, that's a great time to establish some benchmarks. A lot like wanting to know somebody's 400-meter run time, Their mile run time, their 5k run time, we can do the same thing on the rower. We have established benchmarks on the rower. A lot of them are pre-programmed in the computer. What is your 500-meter row time? What is your 2k row time? Your 2k row is going to be equivalent to a mile run. What is your 5k row time? that's going to be fairly equivalent to a 5k run. A lot of folks are going to be faster on the rower than running, but that's about equivalent as well. So establishing some benchmarks, looking and seeing how far speed falls off going from 500 to 2k, from 2k to 5k is going to let you help that patient or athlete better program that accessory rowing to get specifically better at the energy system they need to work at. Getting better at rowing too is recognizing where my paces at. Pacing on the rower is per 500 meters. That's the pace that you usually see pop up on the screen, two minutes per 500, two minutes and 20 seconds per 500, and so on and so forth, and understanding each person needs to learn what is a fast, maybe a PR pace for my 500-meter row pace. If there's a workout that has maybe three rounds of deadlifts, pull-ups, and a 750-meter row, what pace should I look to establish if I want to hit that fast? What pace should I establish if I want to hit a sustainable pace that I can hold for maybe a longer effort, like a 750, and then what does a recovery pace look like? If we have a longer workout that maybe has some 1000-meter rows, we had a workout this week that was 50 burpees, 2000 meter row, a one-mile run, and a much longer endurance-focused workout, what should my 500-meter pace look like on the rower for a longer effort, a 2000 meter effort, and understanding when you get on the rower you settle in what pace am I hoping to hold here based on the outcome that I want. Do I want to get on and off this rower as fast as possible, treat it like a sprint effort, Do I want to get on here and sustain a longer effort, or is this maybe a very long effort, a 2,000 meter row in the middle of a workout, and I'm thinking about primarily using this as recovery until I recover a little bit, and then I can begin to pick up the pace again. So understanding where your benchmarks are at, where your paces are at, and what the goal of the goal we're at. where it is in the workout, it's very important to get on here and not go too slow and give up the workout, but also not jump on here and just burn out and be that person on here that looks totally miserable because you started off way too fast and now you've wrecked yourself and you still have a long way to go. So the rower, the damper, the chain, the seat, the foot plates, the monitor, what they do, how to take care of them. Rowing mechanics, it's a leg press, not an arm pull. Legs, lean, and then pull. Drag factor, different for everybody. Very important to understand to get on there and play with drag factors so that you understand for each person, and they understand for themselves, why and how I'm choosing the damper setting that I am, and then how to make progress. Test benchmarks, train rowing, get more comfortable being on the rower, especially for long distances, and then reassess those benchmarks. So I hope this was helpful. Join us in a couple weeks, we're going to go over some more advanced rowing, how to turn the rowing machine into a skier, and then how to use the rower for adaptive purposes for adaptive athletes, or just for folks who come in the clinic, who maybe can't row because they're only able to use one leg or one arm or both, how to use a bunch of different equipment that you probably already have around the house or the clinic to get those people rowing. So hope you have a fantastic Friday. Thanks for joining us. We'll see you next time. Bye everybody.

OUTRO Hey, thanks for tuning in to the PT on Ice daily show. If you enjoyed this content, head on over to iTunes and leave us a review, and be sure to check us out on Facebook and Instagram at the Institute of Clinical Excellence. If you're interested in getting plugged into more ice content on a weekly basis while earning CEUs from home, check out our virtual ice online mentorship program at ptonice.com. While you're there, sign up for our Hump Day Hustling newsletter for a free email every Wednesday morning with our top five research articles and social media posts that we think are worth reading. Head over to ptonice.com and scroll to the bottom of the page to sign up.