The Iron Physio

𝗠𝘆 𝗻𝗲𝗰𝗸 𝗶𝘀 𝘀𝘁𝘂𝗰𝗸 𝗰𝗿𝗼𝗼𝗸𝗲𝗱 𝗮𝗻𝗱 𝗜 𝗰𝗮𝗻’𝘁 𝘁𝘂𝗿𝗻 𝗶𝘁 𝗯𝗮𝗰𝗸! 😱😱

Ever woken up with your neck stuck and twisted, where even turning the slightest bit feels like someone is screwing a big nail into you neck? 💀💀

You’re not alone!

Mr. Johnson came in with his neck painfully crooked to one side after feeling a pull in his left neck muscles while he was brushing his teeth. The pain was so severe that he wasn’t able to stand straight; and had to turn his whole body when he wanted to look to the side while driving 💥💥

Upon further assessment, we found that his levator scapulae, upper traps, and scalene muscles were stuck in painful spasms.
With some heat therapy, gentle manual work, and dry needling; the pain in Mr.Johnson’s neck has reduced by 80%, allowing him to turn his neck with more ease and sit up straight. 💁
Equipped with some tailored stretching exercises and better postural awareness, Mr. Johnson can now drive home with ease and be more confident in preventing similar injuries in the future ✨✨

Know someone who could use this fix? Tag them in the comments section below! ⬇️⬇️⬇️
Got questions? Slide into our DMs!
📥: wa.link/6x5c60

There will be good days; there will be bad days. Keep your head up! 💪

Who else has ever been frustrated with bad days in the gym or plateaus/stalling progress in hitting new PRs?🤔Tell me your story below in the comments.👇🏼And Trust me, I’ve been there too. I once went 3 YEARS before I finally added 1 kg (2.2 lbs) onto my clean & jerk PR in competition. If this is something you’ve experienced, I’m here to tell you you’re not alone. Every single athlete, even world champions, have had bad days, months or even years in the gym. We ALL go through this frustration at some time in our career.🥊

One of the things that can help in this regard is understanding how true progress happens. When you analyze the training programs of elite lifters, it’s never heavy day upon heavy day of endless highlights (despite what their IG page may show). It’s a mixture and fluctuation of different intensities and volume. It’s 3 steps forward and 1 step back. And when the right program, meets the right recovery & hard work is mixed with an unyielding desire to master the basics of technique - good things will happen & you will eventually find progress. This process doesn’t happen over night & there will be bumps in the road. Stay patient.

Tag a friend that is frustrated with their progress in the gym who needs this reminder👇🏼
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The Iron Physio whishes you a joyous new year!
Here's to new PRs and new opportunities 🍻

A Joyeux Noël from us to you and your family! 🎄

Full squat VS Half squat: Which one is better for getting THICC 🍑?

🔎In a study by Kubo et al (2019), 17 male subjects were recruited to perform a 10-week squat training program (2 days per week); with some of them performing full squats and some of them performing half squats.

🔎After 10 weeks, it was noted that both groups had significant increases in the muscle mass of their quadriceps (except the re**us femoris), gluteus maximus, and adductor groups.

🔎There were no significant changes in the muscle mass of the hamstrings and re**us femoris in both groups. This is due to weaker activation of these two muscles during squat exercises, regardless of the squat depth.

🔎In both groups, the subjects' 1RM for full squat and half squat increased after training; but only the full squat team gained significantly more improvements in their full squat 1RM compared to the half squat team.

💡While both groups had significant improvements in the muscle mass of their gluteus maximus (the b***y 🍑, if you will) and adductor groups; the full squat team showed more gain in mass compared to the half squat team!

🧠Additionally, it is suggested that full squat training may enhance performance during sprinting and jumping sports compared to half squat training; as hip extension plays a vital role in these movements.

In conclusion, full squat is the way to go if buffing up the glutes is your goal of the month!
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Our Tawau branch is hiring!

PHYSIOTHERAPIST JOB VACANCY IN BIOREHAB TAWAU‼‼

Are you the one we're looking for? Send your resume to us!

Please refer the poster below for more info!

DOMS Part 2
Happy Saturday Iron Club! Following our previous post on DOMS, today we'll be looking at the various treatments for DOMS and evidence on their effectiveness 🤓

🔎Based on a systematic review by Dupuy et al (2018), it appears that massage was the most powerful recovery tool for clearing out enzymes and inflammatory cytokines associated with muscle damage from DOMS.

🔎Similar to massage, the use of compression garments & cold water immersion induced significant reductions in DOMS and perceived fatigue, but to a lesser effect.

🔎Active recovery produced significant improvements in DOMS, but the effects only lasted for a short time after exercise

🧠Interestingly, post-exercise stretching was found to produce no significant improvements in DOMS. In some studies, it was even shown to produce more DOMS!

In conclusion, optimize massages and compression garments to reduce DOMS and dominate your trainings! If you're not sure which treatments are best for you, talk to your physiotherapist or coach 💪

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Ingesting large amounts of alcohol can impair your gainz! 🚫💪
If you like cracking a cold one with the boys (and gals) after a workout, make sure it's a moderate amount ya 😆

🍺Can alcohol consumption affect muscle growth? ⁣
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🏋🏽Exercise and protein ingestion are the main factors that stimulate muscle protein synthesis (the main process driving muscle adaptations, such as growth). ⁣
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🍻It has been reported that athletes are more likely to consume excessive amounts of alcohol, especially as part of binge-drinking practices in team sports. Can these practices affect muscle protein synthesis?⁣
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🍹This study investigated the effect of post-exercise alcohol ingestion on muscle protein synthesis rates in healthy young subjects who regularly exercise. Subjects first performed combined resistance and ⁣
endurance exercise (to mimic team sports). During an 8-hour recovery period, subjects ingested either 1) 25 g protein, 2) 25 g of protein and 12 standard alcoholic drinks, or 3) 25 g carbohydrate and 12 standard alcoholic drinks. ⁣
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🥃Alcohol ingestion reduced post-exercise muscle protein synthesis rates. However, post-exercise muscle protein synthesis rates were still elevated compared to rest, even when alcohol was ingested. ⁣
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💪🏻This means that even when you know that you will consume large amounts of alcohol afterward, it is not an excuse to skip a training session. ⁣
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🍷Note that the subjects received a large amount of alcohol (i.e. 12 drinks). This amount was chosen to reflect the (binge) drinking practices of team athletes. A lower amount of alcohol (e.g. a drink with dinner) is likely to have much less effect. ⁣
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💡In conclusion, consumption of large amounts of alcohol after exercise lowers muscle protein synthesis.⁣
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📄Study:⁣
https://pubmed.ncbi.nlm.nih.gov/24533082/