Form & Function MD

Call Website Contact the business

Form & Function MD Orthopaedic surgeon. 27 years in practice. Evidence Over Ego — no hype, no hacks, just the science.

Movement, longevity, and myth-busting for people who want real answers.

10/07/2026

Your bones and your heart look like separate problems. They respond to the same four habits.

People with low bone density also carry a higher risk of heart disease. Weak bones don't cause heart trouble. The same habits protect both, and after menopause both risks climb together.

1. Lift something heavy twice a week. Loading builds bone, and strength training is linked to lower risk of heart disease.

2. Walk every day, with hills when you can. Regular walking is linked to fewer hip fractures and fewer cardiovascular deaths.

3. Eat protein and plants at every meal. A Mediterranean-style pattern is linked to fewer hip fractures and fewer heart attacks and strokes.

4. Keep alcohol near zero, and don't smoke. Heavier drinking and smoking both raise hip fracture risk, and both raise cardiovascular risk.

None of this needs a prescription. It needs repetition.

Comment HEART and I'll send you the studies behind each habit, bone and heart.

Evidence Over Ego.

10/02/2026

You don’t need a gym for any of this. Five things I’d tell any patient to do, no equipment required:

**1. Bodyweight squats** — the single best predictor of independent living in your 70s and 80s is the ability to get up and down off the floor unassisted. This is how you keep that.

**2. Wall push-ups → floor push-ups** — upper body strength predicts fall-recovery ability. Most people lose this first because they stop doing any pushing movement at all.

**3. Step-ups on a stair** — builds the single-leg strength that walking and stairs actually demand, unlike two-legged exercises that let your stronger side compensate.

**4. Dead bugs** — core stability without spinal loading. Protects your back the way sit-ups never did.

**5. Standing marches** (high knees, slow and controlled) — hip flexor strength and balance in one movement, the combination that predicts fall risk more than either alone.

Five moves, no equipment, 10 minutes. The floor and a set of stairs is a complete gym if you use it right.

Comment MOVE and I’ll send you a simple weekly structure for these five.

09/25/2026

Of everything on supplement shelves, there’s one I actually take every day: creatine.

Not for the reason most people think. It’s not just a gym supplement. The evidence for creatine plus resistance training in preserving muscle mass and strength as we age is some of the strongest in sports medicine. Hundreds of trials, decades of data, and a safety record most supplements can’t touch. Research on bone and brain health is promising but still early.

At 59, muscle is something I actively work to protect, not something I assume I’ll keep by default. Creatine is one of the few tools with real evidence behind it for exactly that.

I take 5 grams a day, mixed into my morning coffee. No cycling, no loading phase. Just consistent, daily.

Evidence over ego. This is the supplement with the most of it.

Comment CREATINE and I’ll send you the 3 brands I trust, including the one I use.

09/23/2026

That first-step stiffness on the stairs in the morning — I feel it in my Achilles more than I used to. At 59, after years of tennis, it’s an early signal I’m not ignoring.

Here’s what I’m doing about it:

Eccentric calf raises — the slow lowering phase is what matters. I make sure my heels drop below toe level, 3 sets, 3x a week.

Load management — I space hard matches and practices at least 48 hours apart so the tendon actually gets to recover, not just my legs.

Tracking symptoms — if stiffness starts showing up mid-match instead of just first thing in the morning, that’s a signal to back off, not push through.

Tendons don’t heal on ego. They heal on load management and patience.

I post what I’m actually doing about my own body every week — follow if you want the next one.

09/08/2026

Four systems decline separately after 40 — strength, aerobic capacity, peak effort, and balance. Most people train one and ignore the other three.

**Strength** predicts mortality better than blood pressure. It’s what keeps you independent at 80, not just strong at 45.

**Aerobic capacity** (cardiorespiratory fitness) is the single strongest predictor of how long you live — outperforming smoking status in some studies.

**Peak capacity** is your ceiling, and it falls fastest of the four. Short, hard intervals are the only thing that defends it.

**Balance** is the cheapest insurance you’re not buying. Adults over 50 who couldn’t hold a 10-second single-leg stand had nearly double the mortality risk over the next 7 years.

Here’s the week that trains all four, about 4 hours total:

Mon — Strength, full body (40 min)
Tue — Easy walk (40 min)
Wed — Intervals (20 min)
Thu — Walk + 5 min single-leg balance
Fri — Strength, full body (40 min)
Sat — Long easy movement, ideally with someone (60-90 min)
Sun — Rest and mobility (20 min)

Not one heroic session. Not a January reset. A week you repeat 200 times.

Comment PLAN and I’ll send you exactly how I structure the strength days.

09/04/2026

Your body wasn’t built to sit 8+ hours a day — and it’s telling you.

1. Forward head posture — your head drifts forward, adding up to 30+ lbs of effective load on your cervical spine.
2. Rounded upper back — sustained flexion reshapes your thoracic curve over time.
3. Tight hip flexors — hours in hip flexion shortens these muscles, pulling your pelvis and lower back out of alignment.
4. “Glute amnesia” — your glutes stop firing properly when they’re rarely loaded, shifting work to your lower back.
5. Disc dehydration — spinal discs rehydrate with movement; prolonged sitting starves them of that exchange.

None of this is permanent. It’s positional — and reversible with the right habits.

Comment RESET and I’ll send you the 3 things I actually do at my own desk to counter this.”

09/01/2026

5 causes of finger numbness 🖐️
Comment “NUMB” for the breakdown.

Address

2214 Braxton Edge Road
Fayetteville, NC
28312

Telephone

+19106354314

Website

Alerts

Be the first to know and let us send you an email when Form & Function MD posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to Form & Function MD:

Shortcuts

Share

Category