Strength Training For Improved Flexibility: MythBuster Monday’s

an elderly man holding a kettlebell

The myth that strength training will make “Stiff” and “Bulky” was the common belief in athletic populations throughout much of the 20th century. This continued to be the belief in sports such as golf and dance until recent years. Although, most athletic communities have accepted that strength training’s benefits far outweigh the thought to cons; with the main con being that strength training will make you muscle bound. However, recent research has shown Strength Training as an effective intervention for improved flexibility.

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Myth Busting Monday: Quit Overcomplicating Recovery and Drink Some Milk

With my oblivious nature of never knowing the date I was fooled one too many times on April 1st. However, one of my favorite April’s fools post came from @scientist_with_a_board

Almost all supplements on the market make bold claims of being a new formula, thats going to bigger faster stronger more ripped and a sex machine. Sadly, they are almost all the same and these claims are bold face lies. The truth is there is strong evidence that says something as simple as milk outperforms the leading supplements on the market.

After, sports competition and endurance work, we need to replenish glycogen levels, protein and electrolyte levels. Milk, specifically skim and low fat milk have a unique nutrient composition that make it nearly a perfect recovery drink.

Roy BD. Milk: the new sports drink? A Review. J Int Soc Sports Nutr. 2008;5:15. Published 2008 Oct 2. doi:10.1186/1550-2783-5-15

I love this idea because it shows that recovery doesn’t have to be an expensive and filled with gimmicks. Proper recovery requires, proper sleep, nutrition, and loading. Not fancy massage guns, supplements and compression machines.

MYTH BUSTING MONDAY- “🤡Running is Bad For Your Knees🤡”

How many times have you heard running is bad for your knees?

My answer is WAYYYYYYYY TOOOO MUCH

More and more research is suggesting this common belief is completely wrong. Here are 2 of the most talked about studies over the last 5 years. Both have shown the beneficial effects of running on our knees.

“The Association of Recreational and Competitive Running With Hip and Knee Osteoarthritis: A Systematic Review and Meta-analysis”

“Recreational runners have significantly lower rates of hip and knee osteoarthritis arthritis compared to sedentary individuals and competitive runners”

Alentorn-Geli E, Samuelsson K, Musahl V, Green CL, Bhandari M, Karlsson J. The Association of Recreational and Competitive Running With Hip and Knee Osteoarthritis: A Systematic Review and Meta-analysis. J Orthop Sports Phys Ther. 2017 Jun;47(6):373-390. doi: 10.2519/jospt.2017.7137. Epub 2017 May 13. PMID: 28504066.
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 “Can marathon running improve knee damage of middle-aged adults? A prospective cohort study”

Improvement to damaged subchondral bone of the tibial and femoral condyles was found following the marathon in novice runners

or in common terms this study showed decrease in arthritic damage to the knee joint following marathon training.

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What does this mean?!

Tissues regenerate, heal, and strengthen when we place optimal load on them. These results suggest that recreational running, may offer optimal loading that allows our knees to withstand and reverse natural degenerative we see in many of our joints that come with aging. Running will also offer countless other cardiovascular respiratory benefits, that running should be a staple of your lifestyle. So get out and run! 🏃‍♀️ 🏃

PSA please start slow and gradually build up how much and how intense you are running . If you are thinking about getting into running and don’t know how to start, please do not hesitate to reach out!

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