Jeremy Alland, MD

Jeremy Alland, MD Helping Active Families Avoid Injury, Perform Better and Play the Long Game
Team Doctor: Chicago Bulls🏀 Chicago White Sox ⚾️
Former D3 Pitcher
🚫med advice

06/05/2026

TWO ways to try to prevent a Bunion: 1. Wide-toe shoes - Try to give the toes space to go straight instead of being pushed together 2. Toe Spacers - Stretching for your toes 😀 Remember: Bunions are mostly GENETIC. If you do the above, you still may get a bunion. And lastly, I recommend avoiding Bunion surgery at all costs if you can. The function of the big toe after this surgery can be significantly limited which can lead to other issues up and down the whole leg. Don't underestimate the great toe!

06/05/2026

The #1 mistake after injury? Doing too much too fast. Here’s how to actually make a comeback: ✅ Start at 50% of your normal load ✅ Add 5–15% each week ✅ Stay out of competition until ready A measurable plan = fewer setbacks and faster recovery. What’s your comeback story? ⬇️

06/05/2026

1. You’re not overtraining, you’re under-recovering. 2. You train the muscles you see in the mirror, not the ones that keep you healthy. 3. You don’t treat yourself like an athlete. You expect to perform without doing the prepaion. 4. You don’t warm up. Touching your toes a few times doesn’t count. 5. You’re not consistent. Showing up every once and a while and going hard is not training, it’s an injury waiting to happen. 6. Your “core” isn’t your abs, it’s your foundation. And yours is shaky. 7. You keep stretching what feels tight instead of strengthening what’s weak. 8. You want to train like a pro but sleep like a college student. 9. If you’re always taping, bracing, or popping ibuprofen, you’re managing, not preventing. 10. Your body whispers before it screams, but you’re not listening. 11. You remember to drink water only when you exercise. Hydion is a full time job. 12. You try to fix bad sleep with compression boots. 13. If you want to age well, stop chasing cardio and start chasing muscle

06/05/2026

The biggest mistake after an ankle sprain? Thinking the job is done once the pain goes away. As a sports medicine physician, I want parents and coaches to understand this: - A first ankle sprain dramatically increases the risk of another one. - And recurrent ankle sprains are often more frusting, harder to recover from, and can keep kids out of sports for even longer. The good news is that prevention actually works. Research shows that balance/proprioceptive training combined with external ankle support like bracing can significantly reduce recurrent ankle sprains in athletes. So if your child sprains their ankle: • Don’t rush straight back to play • Start physical therapy early • Work on balance and neuromuscular control • Consider an ankle brace during sports for the next season The goal isn’t just getting kids back on the field. The goal is keeping them there. And for parents wondering about braces: The “best” brace is the one your child will actually wear consistently. Supportive, comfortable, fits the shoe, and not overly bulky. If you know a parent, coach, athletic trainer, or athlete dealing with ankle sprains, share this with them. Studies: • McGuine TA, Brooks A, Hetzel S. “The Effect of Lace-up Ankle Braces on Injury es in High School Basketball Players.” Published in The American Journal of Sports Medicine (2011). ([journals.sagepub.com](https://journals.sagepub.com/doi/10.1177/0363546511406242?utm_source=chatgpt.com)) • Doherty C, Bleakley C, Hertel J, et al. “Recovery From a First-Time Lateral Ankle Sprain and the Predictors of Chronic Ankle Instability.” Published in The American Journal of Sports Medicine (2016). ([journals.sagepub.com](https://journals.sagepub.com/doi/10.1177/0363546516628870?utm_source=chatgpt.com)) • Bellows R, Wong CK. “The Effect of Bracing and Balance Training on Ankle Sprain Incidence Among Athletes.” Published in Journal of Athletic Training (2018 review article). ([natajournals.org](https://natajournals.org/doi/full/10.4085/1062-6050-53.11.16?utm_source=chatgpt.com))

Most youth sports programs group athletes by birth year. But biology doesn't care about birth year. Two 13-year-olds can...
06/04/2026

Most youth sports programs group athletes by birth year. But biology doesn't care about birth year. Two 13-year-olds can be nearly 5 years apart in biological maturity, and that gap changes everything about when they're most vulnerable to injury.

A 15-year study of 100 junior athletes just published in the British Journal of Sports Medicine tracked injury risk against biological maturity, not chronological age. The findings should change how every sports parent pays attention.

Swipe for what the science says, and what you can do about it this week.

06/04/2026

Some days, the workout doesn’t happen. And the guilt creeps in. But here’s your reminder: 💬 Do your best and forget the rest. Choosing time with your family > beating yourself up over a missed lift. Grace matters just as much as consistency. 👉 If you needed to hear this today, you’re not alone. ❤️

06/04/2026

Two of my patients brought this up today… and I had never heard of it. It’s called genicular artery embolization — a minimally invasive procedure for knee arthritis pain. A local hospital put it on the cover of their magazine, so I had to look into it. Here’s what I found: 🦵 It’s for people with mild-to-modee knee OA who’ve failed other treatments. 📈 Most studies show real improvements in pain and function for 6–12 months. ❗ But sham-controlled trials are mixed — some show it works, some say it’s no better than placebo. ✅ Side effects are usually minor, and it might be a solid option if you’re not ready for surgery. Have you done this procedure or referred for it? Let me know what your experience was in the comments.👇 *E

06/04/2026

Should you get a PRP shot? 💉 Here’s what it can do… and what it can’t. Friendly advice from a sports doc who wants you to know what you’re paying for 🙌

06/04/2026

She fractured her spine weeks after giving birth doing the Nicki Minaj Challenge. 😳 As a sports medicine doc, I’ve already said it — this challenge is an orthopedic disaster waiting to happen: 🧠 Concussions 🦴 Fractures 🦵 Torn ACLs Yeah, I’ve done my share of dumb challenges. But this one? The risk is way too high for the views.

06/04/2026

How do you get your kid interested in sports? One word: FUN. 🎉⚽️ When my daughter was 4, I signed her up for a pre-K T-ball program. Baseball was my sport, and I was so excited to share it with her. But here’s the thing...she was bored out of her mind. She didn’t care about drills or skills. She just wanted to have fun. And honestly? That’s what matters most at this age. For kids under 7, it’s not about building skills or winning games. It’s about making them want to come back. Relay races, silly competitions, running around just for laughs - that’s how you spark a lifelong love for sports. Parents, let’s focus less on perfection and more on play. What’s your go-to way to make sports fun for your kids? Drop your ideas below! ⬇️

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