Low Load Resistance Training For Strength And Bulk

It’s commonly believed that the best way to build strength and increase muscle size is to use heavier weights and a small number of repetitions, with multiple sets. While we believe that’s an effective strategy for active and healthy young adults, it can pose some problems for adolescents and adults age 50+.

Research shows that contrary to the popular belief, resistance training with lower loads and higher repetitions is also an effective way to gain strength and muscle bulk, but with the advantage that it can be very joint-friendly.

For adolescents with open growth plates and active older adults perhaps with arthritis, the lower load training is an attractive option.

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Can You Get A Little Bit Better?

Can you find a way to keep a strong mindset and improve yourself in spite of the physical restrictions all of us are under? We’re all hopeful that by following the physical distancing guidelines currently in place that we can minimize the tragic consequences of the coronavirus. As of today, the strategy seems to be working.

But we likely still have a few weeks of physical distancing ahead of us. I’ve written previously about the opportunity to use this time positively if your circumstances allow. If you have equipment at home perhaps you can improve a technical aspect of your sport, and even if you have no equipment you can build strength and flexibility that should be helpful once we restart sports and group fitness.

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This Crazy Time Can Be An Opportunity To Reboot And Recover

We’re in the midst of an unprecedented health challenge with the coronavirus, and I don’t want in any way to minimize the serious impact this is now having on individuals, families, and businesses.

But I also want to point out that amidst all the upheaval around us is an opportunity to rest, recover, and reboot. So many of our posts at Sideline Sports Doc have covered the negative effects related to year round play, overuse, and specialization. During this period of forced time off, if your life circumstances allow then take the time to get some rest, then get back in to building baseline fitness and individual skills.

I truly hope each of you make it through this period safely, and when you get back to your normal sport and fitness activity perhaps your body will actually be better off.

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Five Tips To Help You Come Back From An Injury

Most folks come to the orthopedic surgeon after they’ve been injured. We’ll often prescribe rehabilitative therapy or surgery to help with the condition. Either way, you’ll be making your way back to your objectives, starting typically from a deconditioned point. Here are a few things I often recommend, and with some modifications these are applicable for people who’ve had surgery and also for those who haven’t.

Start doing something as soon as you can
Restore normal motion as rapidly as possible
Nutrition is critically important
Work with your physical therapist or athletic trainer to learn the difference between pain and soreness, and how hard to push
Walk before you run

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Five Player Safety Tips To Put In Place Now

Today’s post is directed towards coaches, but parents can benefit from these tips too. Maybe your sport is football, or soccer, or cross-country. Whatever it is, you’re thick in to your fall season, focusing on practices, competition and hopefully aiming for playoffs. In spite of everything you’re busy with there are still some important steps you can take now to make sure you’re performing at your best. Here are five areas to review now;

Monitor your players’ training loads
Be aware of weather safety, especially lightning and cold weather
Take 15 minutes to review your on-field injury recognition protocols
Make sure you’re up to speed on concussion evaluation
Use a good dynamic warmup, and if you’re a soccer team start using the FIFA 11+

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Movement Matters

As a society it seems that we’ve elevated sitting into an art form. Excessive sitting seems to afflict people from the youngest ages into working adulthood, and is now linked with at least 35 diseasesand conditions including obesity, hypertension, chronic back pain, some types of cancers, and of course cardiovascular disease and depression. Fortunately, simple daily movement – movement is a form of exercise for many people – can go a very long way towards reducing all of these risks.

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Tips To Find A Sports Medicine Specialist

By Dev K. Mishra, M.D. President, Sideline Sports Doc Clinical Assistant Professor of Orthopedic Surgery, Stanford University Key Points: Sports medicine specialists have specific training in working with health conditions affecting athletes and sports performance Family and friends can be a very good source for recommendations on good sports medicine doctors Doctor search tools from…

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Running Backwards Could Help Your Game

By Dev K. Mishra, M.D. President, Sideline Sports Doc Clinical Assistant Professor of Orthopedic Surgery, Stanford University Key Points: Backwards running can be used in training, with several benefits. Forces across the kneecap are reduced compared to forward running, this backwards running can be a useful tool for athletes with pain in the front of…

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eSports Gamers’ Wrist

By Dev K. Mishra, M.D. President, Sideline Sports Doc Clinical Assistant Professor of Orthopedic Surgery, Stanford University Key Points: eSports are rising rapidly in participation, viewership, and money flow Gamers are prone to overuse injuries of the upper extremity due to long hours of practice and extensive repetitions Injury risk can be reduced with scheduled…

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Review Your Emergency Action Plan
Review Your Emergency Action Plan

By Dev K. Mishra, M.D. President, Sideline Sports Doc Clinical Assistant Professor of Orthopedic Surgery, Stanford University Key Points: An Emergency Action Plan (EAP) is a key document that outlines the specific steps taken by a Club, Tournament Director, High School, or individual team in case of a serious health or environmental emergency. Be sure…

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