Sheena Chevalier MSc

Graduate Sports Therapist. MSST.

[Lori Shemek, PhD @LoriShemek]

New Research:

Just 10 body weight air squats every 45 minutes is more effective at regulating blood sugar than a 30-minute walk!

A new study found that performing 10 body weight squats every 45 minutes during an 8.5-hour period of sitting improves blood sugar regulation better than a single 30-minute walk.

Brief, intense bursts of activity, often called ‘exercise snacks,’ offer a potent strategy to mitigate the health risks associated with our sedentary lifestyles.

How easy is it to get up and do 10 squats every 45 minutes?! If you can't do full squats do half squats or quarter squats - simply using the largest muscles in your body will be powerful.

*Create an alarm/alert on your phone so that you never forget!


https://t.co/MkeWSG0X8S

[The Sp⚽️rts Physio @AdamMeakins]

It can be overwhelming trying to figure out why someone has pain as there are so many factors that can contribute and influence it!

But this also means that there are many factors that can reduce and inhibit pain as well!

The multifactorial nature of pain means we have many ways to treat it!

Its not just about your biomechanics or psychology!

[Echo 🔆 @TheEcho13]

The ideal sleep time of 7-8 hours was based on studies conducted on men. It wasn’t discovered until recently that women produce almost all of their hormones while sleeping, unlike men who also produce hormones while awake. For women that process takes 9-10 hours.

[@PTiSJournal @PTiSJournal]

Clinical examination tests for adductor- and pubic-related groin pain in athletes with longstanding groin pain: Inter-examiner reliability and prevalence of positive tests

https://t.co/farMkEV2eH

@AdamWeirSports @PerHolmich @aserner

[Jake Tuura @jake_tuura]

Jumper’s Knee Isometrics:

- One for the quad
- One for the calf/hamstring
- A split squat
- A single-leg stand

Good for brain. Good for muscle. Good for tendon. Good for kinetic chain.

[Peter Tierney @drpetertierney]

Cost-Benefit Recovery Quadrant v5

[Myles Murphy @myles_physio]

Dr Ebonie Rio (@tendonpain) and I recently collated for @JOSPT what we thought the best #tendon papers of the year were for the last 5 years.

https://t.co/eudFLCE7PC

Papers were from @AJSM_SportsMed @bmj_latest @BJSM_BMJ @JOSPT and @jclinbiomech

#JOSPTtendon @ISTS_2023

[Thomas Dekkers | Spinal Specialist Physiotherapist @TDekkersPhysio]

Can stress increase neuropathic pain?YES

Here's the physiology 👇

Stress...
1️⃣ Activates noradrenergic & corticotropin-releasing factor (CRF) signaling
2️⃣ Upregulates NMDA receptors +🔼 sensitization of the amygdala 

= Neuropathic pain exacerbation

https://t.co/roA8IfJaLC

[Sheena Chevalier MSc @sdavis948]

@TPMPodcast Rheum101 - I can't access the fibromyalgia talk - there isn't a hyperlink on the agenda? Can you help?

[Joel Sanders @CoachJoelSandrs]

I’ve read hundreds of Strength & Conditioning books 📚

Here’s 5 that every coach should have on their shelves:

[British Journal of Sports Medicine (BJSM) @BJSM_BMJ]

Exercise and depression 🧠🏃‍♀️ #BJSMBlog

Exercise proves to be an evidence based treatment option for depression ⚡️

We break down the latest systematic review and meta-analysis into digestible chunks 📑

READ HERE ➡️ https://t.co/RAb09J4zLn http

[Physio Meets Science @PhysioMeScience]

What do people believe to be the cause of low back pain? A scoping review

👇👇👇

https://t.co/5qi1aV2NjS

[British Bake Off @BritishBakeOff]

Speechless. #GBBO

[Anne-Marie 🏃🏼‍♀️ @binkybunny7]

This Lucy Claire Illustration sums it up beautifully 💔🫶🏻 RIP Matthew Perry #sadtimes

[Prof Omid Khaiyat M.D., PhD @Omid_HopeUni]

“Scapulohumeral Rhythm” refers
to the 2:1 ratio of glenohumeral to scapulothoracic motion

In healthy shoulder joint, 90° of abduction is achieved by👇🏼

> 30° of scapular motion
> 60° of glenohumeral motion

#shoulder #scapula

https://t.co/dBBjhmw15J

[James McCormack @Flawless_Physio]

Progressive daily hopping exercise improves running economy in amateur runners: a randomized and controlled trial: 2023

🔍 Study Overview:

🏃‍♀️🏃‍♂️34 amateur runners (Age: 29 ± 7 years, comprising 27 males).

📆 Over 6 weeks, the exercise group did 5 minutes ⏰ of double-legged hopping daily.

The hopping bouts lasted 10 seconds each ⏳, with the number of bouts gradually increasing and rest periods shortening.📈

📊 RE, peak oxygen uptake (VO2peak) 🌬️, and respiratory exchange ratio (RER) 🔄 were measured at three 🏃‍♂️ running speeds before and after the intervention.

🔍 Findings:

1️⃣ 6 weeks of daily hopping exercise can enhance running economy at higher speeds (12 and 14 km/h) without affecting maximal aerobic capacity.

2️⃣ The benefits are pronounced even when the hopping regimen is kept simple and done for only 5 minutes daily.

3️⃣ No reported injuries or side effects from this hopping exercise protocol.👍

🔍 This aligns with earlier research that plyometrics, like hopping, can boost running performance, especially at greater speeds.

🧐 One point of discussion is what's driving these changes. Tendon stiffness, metabolic factors, or alterations in running mechanics?

#runners #runningcommunity #runchat

[9GAG ❤️ Memeland @9GAG]

Rest in peace, Matthew Perry. 🤍
It feels like we have lost a friend today.

[Justin Trudeau @JustinTrudeau]

Matthew Perry’s passing is shocking and saddening. I’ll never forget the schoolyard games we used to play, and I know people around the world are never going to forget the joy he brought them. Thanks for all the laughs, Matthew. You were loved – and you will be missed.

[Charlie Clements @ClementsCharl96]

Cheat sheet for Hip Pain 💡

Some useful reminders to help differentiate between common conditions. As always, not gold standard and there can be overlap

[Danny Foley @danny_ruderock]

Weak or tight adductors?? I got you ⬇️⬇️