Avoiding Ibuprofen, surgery vs exercise, and arthritis from running.
Finding the best running and rehab content on the internet each week so you don’t have to.
What I’m Thinking
I.
I hate when people vilify specific forms of exercise.
CrossFit
Yoga
Running
Walking
Palates
Strength training
These are all GREAT.
If you’re going to vilify something.
Vilify being sedentary.
II.
One of my top priorities as a runner is promoting bone health.
5 ways I do this:
Energy intake matches energy burn with an emphasis on high-quality protein and carbohydrates. I know I’m maintaining an energy balance if I’m maintaining the same body weight. Long periods of energy deficiency may leave bones vulnerable.
Dairy. For calcium and other nutrients that are vital for bone health. Lactose-free milk, greek yogurt, cheese, etc.
Prioritizing sleep. So bones can be repaired.
Plyometrics. Practicing being explosive. Fast movements require hard muscle contractions. Hard muscle contractions pull on bone and promote stronger bones over time.
Hard resistance training. Things like heavy squats and deadlifts. Because bones respond favorably to heavy loads.
What I’m Reading
📖 Rethinking the use of NSAIDs in early acute pain:
“Non-steroidal anti-inflammatory drugs (NSAIDs) are the most widely used analgesics to treat inflammatory pain. Despite their efficacy, recent studies show that NSAID use in early acute pain can prolong pain and inflammation and delay their resolution. We suggest using analgesics without inflammation-related properties in early acute pain instead of NSAIDs.”
📖 Daily multivitamin supplementation improved memory and slowed brain aging in older adults:
“daily multivitamin-mineral supplementation leads to a significantly more favorable change in episodic memory. The meta-analysis within COSMOS cognitive substudies indicates that daily multivitamin-mineral significantly benefits both global cognition and episodic memory. These findings within the COSMOS trial support the benefits of a daily multivitamin-mineral in preventing cognitive decline among older adults.”
“In patients with traumatic and non-traumatic meniscus tears, early meniscal surgery did not appear superior to exercise and education in improving pain, function, and quality of life after 12 months.”
What I’m Liking
Preach! 👏🏻