Steven Murray

Chiropractor

[Steven Murray @StevenMurrayDC]

@monopine @HLPClips @hubermanlab Always love a “science-based” podcast not based on science…

[Alan Couzens @Alan_Couzens]

The way to run fast is to run more.

The way to run more is to run slow.

[Corey Twine @CoreyTwine]

A common mistake in human performance is framing the mission as, “reduce injury and improve performance.”

Even that sequence reveals the problem.

Injury mitigation matters, but it is a complex, multifactorial problem that should be addressed through a transdisciplinary model, not owned by a single discipline or reduced to exposure avoidance. In a true human performance system, injury mitigation should be pursued through intelligent preparation: building capacity, improving physical qualities, progressing exposure, managing load, and preparing people for the demands they cannot avoid.

That does not mean clinical rehabilitation or medical expertise lacks value. Those disciplines are essential when pain, pathology, injury, and return to function are part of the problem. But human performance cannot be governed by a clinical rehabilitation mindset alone.

When the conversation is dominated by reducing symptoms, minimizing exposure, or avoiding injury, the system can drift away from its real purpose: preparing people to meet the demands of the job, sport, or operational environment.

You can reduce immediate risk by doing less, training less, exposing less, and demanding less. But reduced exposure is not readiness. A person can sit on the couch and reduce exposure related injury risk, but they are not becoming more capable, durable, or prepared.

The better leadership frame is not, “How do we reduce injury and improve performance?”

It is, “How do we build the capacity required to perform, while managing risk intelligently?”

That order matters.

Human performance is not reckless exposure or ignoring medical risk. It is applying the right exposure, at the right time, with the right progression, so the individual is prepared for the demands they cannot avoid.

The objective is not simply to be uninjured.

The objective is to be ready.

[Steven Murray @StevenMurrayDC]

@lynnrogersphd @stevemagness @sharrond62 Jogging is the lowest and has more bone density benefits than tennis. It’s the economic status of those who play tennis.

[Steven Murray @StevenMurrayDC]

This is incorrect on so many levels… just because something sounds good and is easy to understand, does not make it true.

[Jaina @Jainadave_]

Fat loss tip: Walking is better than running.

[Thomas Dekkers | Spinal Specialist Physiotherapist @TDekkersPhysio]

“Running will wear out your discs.” 🏃

I hear some version of this statement regularly from both patients and clinicians......but its incorrect.

Heres how the evidence is changing some long held beliefs.... 🧵

[Steven Murray @StevenMurrayDC]

@GregLehman I would argue at those distances it’s mostly mental resilience and fueling practice. Personally, wouldn’t want the longest time on feet day to be race day, but that is also just a confidence thing for me!

[Steven Murray @StevenMurrayDC]

@DrSeanOMara What about literally every animal species that migrates 😂 that is the definition of low intensity, long duration cardio…

[Steven Murray @StevenMurrayDC]

@_nicolealonso The first mile out of the coral will be too fast. It will feel slow, and still be 20-30s faster than you want to split. Run the beginning miles easier than you think. You can’t win a race at the beginning, but you can certainly lose it!

[Steven Murray @StevenMurrayDC]

@stephsmithio Hi everyone, I am one of the collaborators that helps with the programming at this gym. The gym is called telomere longevity and is located on Yonge street in Toronto. Would love to answer anyone’s questions but can confirm that it is an awesome gym!

https://t.co/z2zju2hAXQ

[Steven Murray @StevenMurrayDC]

@gushamilton I don’t know what is going on at Cochrane right now but they have been publishing some absolute garbage recently. Seen the same thing in the MSK space… very weird

[Steven Murray @StevenMurrayDC]

@samloch @Hybridathlete Why would his performance have anything to do with the correctness of his statement? Does Andy Reid have to be able to play in the NFL to be “correct” about football schemes?

[Steven Murray @StevenMurrayDC]

It’s a hard question because we are never going to be able to create a study to get a conclusive answer. My question would be do we not see positive adaptation after fusion because flexion is inherently bad for discs, or is it because we just artificially increased the demand on adjacent discs that already have a very low capacity for tissue stress- thus we get breakdown more than adaptation. Personally, I think (like most things in humans), the answer is somewhere in the middle.

[Steven Murray @StevenMurrayDC]

@farazzledphysio Are you trying to build quads? Pick the exercise where quads are the limiting factor (quad extensions). Are you trying to build leg strength? Pick the exercise with the highest number of contributing muscles (leg press). The exercises serve two different purposes.

[Steven Murray @StevenMurrayDC]

I just read an interesting discussion between @hjluks and @tylcole, and I feel like they were arguing two sides of the same coin. Here are my two-cents:

1. I don't think that anyone would disagree that there is an increased risk for disc-related injuries when the AVERAGE person lifts in lumbar flexion. The average person does not have a whole lot of capacity in their spine, stemming from the years of misinformation about spines being fragile. I think the linking piece of the two arguments is that it is true that lumbar flexion is not inherently dangerous (spines are made to move), but it is a position that the average person does not have the stability or motor control to effectively stabilize, therefore potentially overloading their capacity and leading to injury.
2. You CAN train strength and stability in lumbar flexion, provided that you start with an appropriate load. However, for many people who have not done this for decades (because they were told it was dangerous), even unloaded spinal flexion when standing could become problematic. I would agree with Dr. Luks that it is a capacity problem of their deconditioned spine, not some inherent problem with lumbar flexion. But to Dr. Cole's point, I think that telling the average patient to lift with lumbar flexion to build that tolerance is a recipe for people to get injured. Not because the movement is inherently dangerous, but because they will not load it appropriately for their complete lack of capacity.

In that sense, I really think they are both correct. Are we talking about the immediate term aka this average person is just trying to lift a case of water off the floor? Probably should stay neutral for now. Are we talking long-term spinal function aka build spinal capacity in all ranges and positions? Might be good to practice flexion with progressive load in a manner that reduces injury risk under the supervision of someone that knows what they are doing.

There is lots of evidence that lifting position does not predict low back pain well. There is also lots of evidence that shearing the spine under loaded spinal flexion without adequate stability can lead to disc injuries. So where do we go from there?

Treat the person in front of you.

Is it a person who is already active, has reasonably good motor control, and is not fear-avoidant of movement? Challenge them in all spinal ranges and progressively load them.

Is it someone who is very fear-avoidant and deconditioned from not having exercised in decades? Maybe we keep them in a neutral unloaded spine, build up a little tissue tolerance and motor control, get them confident in moving, then venture out to some more challenging spinal ranges if their capacity allows.

In my opinion, both sides of the argument are correct; they just require a little specificity about who you are applying the logic to. As with everything involving humans, most things are various shades of grey...

[Steven Murray @StevenMurrayDC]

@AliBrownleetri Doesn’t make sense to graph it as a % of total training time. Increasing zone ½ is more about the increased mileage and less about the magic of the pace. The people doing 80 zone 3 aren’t doing the same total miles and those doing 80% zone 2…

[Steven Murray @StevenMurrayDC]

@FungibleUnicorn @AdamMeakins Spinal fusion creates hypermobility at adjacent segments? The spine is made to move as a unit and fusing segments changes the mechanics. Would also venture a bet that people who have spinal fusions are also not spending a lot of time practicing stabilizing outside of neutral.

[Prof. Carl Sagan @ProfCarlSagan]

If we don’t explain science to the public, others will fill the gap with nonsense.

[Steven Murray @StevenMurrayDC]

If your chiropractor is only providing spinal manipulation to treat your pain, they are doing you a disservice.
Research consistently shows that spinal manipulation is a beneficial adjunct to biopsychosocial care + rehabilitation exercise, not a recommended treatment on its own.