Speeding Up Your Daily Walk Could Have Big Benefits

Speeding Up Your Daily Walk Could Have Big Benefits – The New York Times

“Activity tracker data is going to be better than self-reported data,” said Dr. Michael Fredericson, a sports physician at Stanford University, who was not involved in the study. “We know that people’s ability to self-report is flawed,” often because people don’t accurately remember how much exercise they did in a day or week.

People Who Do Strength Training Live Longer — and Better

People Who Do Strength Training Live Longer — and Better

A consensus is building among experts that both strength training and cardio‌ are important for longevity.

How To Tell The Difference Between Soreness And Injury After A Workout – HuffPost

How To Tell The Difference Between Soreness And Injury After A Workout – HuffPost

” One red flag is swelling around a joint after a workout, according to Dr. Michael Fredericson, a sports medicine physician at Stanford Health Care.”

Any stiffness around joints in the knees, hips, ankles or lower back is also concerning, he said, while adding that stiffness around a muscle you worked out is normal.

You should take notice if joint or muscle stiffness is ever “impairing your ability to walk,” Fredericson said. If that’s the case, you should get in touch with your doctor.

5 Foam Rolling Exercises for Skeptics – The New York Times

5 Foam Rolling Exercises for Skeptics – The New York Times

“If you do decide to try foam rolling, Dr. Michael Fredericson, professor of sports medicine at the Stanford School of Medicine, suggested a stiff roller.”

6 Ways to Level Up Your Daily Walk – The New York Times

6 Ways to Level Up Your Daily Walk – The New York Times

“A good set of insoles will help prevent something called overpronation, said Dr. Michael Fredericson, a professor of orthopedics at Stanford University. Pronation is when the foot rolls inward, usually caused by an arch that is not strong enough to properly support the body’s weight. Those with flatter feet are more likely to experience it.

Products from brands like Superfeet and SOLE can counteract the most common forms of pronation by supporting the center of a foot’s arch Dr. Fredericson said. But if you have a more complex issue, he added, a custom orthotic might be needed.”

The Impact of Supplements on Sports Performance for the Trained Athlete: A Critical Analysis

The Impact of Supplements on Sports Performance for the Trained Athlete: A Critical Analysis

Elite athletes often use nutritional supplements to improve performance and gain competitive advantage. The prevalence of nutrient supplementation ranges from 40% to 100% among trained athletes, yet few athletes have a trusted source of information for their supplement decisions and expected results. This critical analysis review evaluates systematic reviews, meta-analyses, randomized control trials, and crossover trials investigating commonly used supplements in sport: caffeine, creatine, beta-alanine (β-alanine), branched chain amino acids (BCAAs), and dietary nitrates. By reviewing these supplements’ mechanisms, evidence relating directly to improving sports performance, and ideal dosing strategies, we provide a reference for athletes and medical staff to personalize supplementation strategies.

6 Ways to Level Up Your Daily Walk – The New York Times

6 Ways to Level Up Your Daily Walk – The New York Times

Experts say Americans are taking more walks than before the pandemic. Here are some ways to turn your neighborhood stroll in to an exciting workout.

How to Avoid (and Fix) a Bum Ankle – The New York Times

How to Avoid (and Fix) a Bum Ankle – The New York Times

“The biggest reason people have recurrent ankle sprains is that they never do rehabilitation,” said Dr. Michael Fredericson, a sports physician at Stanford University.

The Single Best Spartan-Approved Exercise to Prevent Knee Injuries – Spartan

The Single Best Spartan-Approved Exercise to Prevent Knee Injuries – Spartan

One thing to be mindful of is not coming back to obstacle racing too soon after an injury without taking proper precautions. “Overuse injuries occur in the muscles and tendons and are probably more common in Spartan Racers,” says Dr. Michael Fredericson, Director of Physical Medicine and Rehabilitation (PM&R) Sports Medicine in the Department of Orthopedic Surgery at the Stanford University Medical Center. “Returning to high-intensity athletics from an overuse injury too early won’t necessarily predispose you to arthritis, but if you have a ligament tear, those are usually traumatic. Coming back from one of those too soon can cause arthritic problems because of the unstabilized and unequal forces on your knee.”

Resistance Exercise May Be Best Workout for a Good Night’s Sleep

Resistance Exercise May Be Best Workout for a Good Night’s Sleep – Medscape

A randomized trial suggests resistance exercise promotes better sleep than other workouts among inactive adults, particularly those who are poor sleepers.