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

05/29/2026

How much weight should you lift? 🤔 As a sports med doctor and parent, I get this question all the time. Here’s the answer: ✅ 60-80% of your 1 rep max for 8-10 reps ✅ Or stop 1 rep before failure These are the sweet spots to maximize your healthspan and long-term function. 💪 Share this with someone who’s ready to lift smarter, not just heavier. Let’s keep moving strong for the long haul! 🏋️♂️

05/29/2026

What's the difference between TRAINING and PLAYING? "Playing" has less injury risk and more long term benefits for well-rounded growth and development that "Training," but what's the difference? For me it's 2 key indicators: 1. Who is leading the activity? If an adult, ie coach or parent, is leading the activity, this is likely training. Playing forces kids to make it up on their own. 2. Is there variety on the movements? Repetitive movements over and over is training. Kids would not do 1 think over and over if given the choice. What do you think?

05/29/2026

An 11-year-old football player with a brand sponsorship and a national ranking? As a sports medicine physician, I find this terrifying. 🏈❌ When we start monetizing and marketing kids this young, we’re putting performance and profit ahead of their development, health, and well-being. The pressure to perform at this level can lead to injuries, burnout, and a loss of what youth sports should really be about: growth, fun, and learning. This ad left me speechless. Are we really okay with this? I’m curious, does this concern you as much as it does me? Let’s talk about it in the comments. ⬇️ Reel Credit: and

05/29/2026

Should your child specialize early in one sport or play multiple sports? 🤔⚽🏀🎾 Here’s what the research says: A 2021 review of over 9,000 athletes found that early specialization can lead to better performance early on... but it also comes with a higher risk of injury, burnout, and quitting sports altogether by adolescence. 🚫 On the flip side, kids who played multiple sports were more likely to reach elite levels later in life. Why? They stayed healthier, avoided burnout, and were still in the game when it mattered most. 💪 So ask yourself: Do you want your child to peak at 13, or thrive at 18, 20, or even 24? Sports sampling isn’t a lack of focus, it’s a commitment to long-term success and well-being. 🌟 Tag a parent or coach who needs to hear this, and follow for more evidence-based sports medicine insights! 🙌 Study: Barth M, Güllich A, Macnamara BN, Hambrick DZ. Predictors of Junior Versus Senior Elite Performance are Opposite: A Systematic Review and Meta-Analysis of Participation Patterns. Sports Med. 2022 Jun;52(6):1399-1416. doi: 10.1007/s40279-021-01625-4. Epub 2022 Jan 17. Erum in: Sports Med. 2022 Jun;52(6):1417. doi: 10.1007/s40279-022-01653-8. PMID: 35038142; PMCID: PMC9124658.

Every week I see a parent who spent good money on a weighted ball program because someone told them it would help their ...
05/28/2026

Every week I see a parent who spent good money on a weighted ball program because someone told them it would help their kid throw harder.

Here is what the research says: marginal velocity gains. Significant injury risk. And arms that are still growing pay the price.

I strongly recommend against weighted ball programs for throwers before they are done with growth and puberty.

Save this and share it with the baseball parent who needs to see it.

05/28/2026

Every failure is a learning opportunity. I'm not perfect. But being a parent isn't about being perfect. It's about doing our best and learning from our mistakes. Same message we give our young athletes. Tomorrow's another day 😊

Is your child at risk for an overuse baseball throwing injury? ⚾️💪Glenohumeral Internal Rotation Deficit (GIRD) is a com...
05/27/2026

Is your child at risk for an overuse baseball throwing injury? ⚾️💪

Glenohumeral Internal Rotation Deficit (GIRD) is a common issue in young throwing athletes, especially pitchers. It’s a loss of shoulder rotation that can increase the risk of shoulder and elbow injuries. But here’s the good news: there’s a simple test you can do at home to check for it! 🏠✅

Here’s how to test your child’s shoulder rotation:
1️⃣ Have your child lie flat on their back with their throwing arm extended out to the side, elbow bent at 90 degrees.
2️⃣ Stabilize their shoulder by gently pressing down on it with one hand.
3️⃣ With your other hand, slowly rotate their forearm backward (toward the ground) as far as it comfortably goes.
4️⃣ Compare the range of motion to their non-throwing arm.
5️⃣ If the throwing arm has 15-20 degrees (or more) less internal rotation than the non-throwing arm, it could indicate GIRD.

Swipe through this carousel to see visuals of each step and learn what to do if you find a deficit. Prevention and early intervention are key to keeping young athletes healthy and thriving. Don’t wait until it’s too late - take action now! 💙

Have questions or concerns about your child’s shoulder health? Drop them in the comments or reach out to a sports medicine professional.

EVIDENCE: Pubmed IDs (PMID): 36871606, 21685316, 30525937

The ankle brace question. I get it constantly. Here is the actual evidence.Swipe through for what the research actually ...
05/26/2026

The ankle brace question. I get it constantly. Here is the actual evidence.

Swipe through for what the research actually says about ankle bracing in youth athletes, including when it works, what type to use, and the three situations where reaching for a brace is the wrong move.

The evidence here is stronger than most people realize. So is the nuance.

Save this one. You will want it when your kid rolls an ankle and someone hands you a brace at the sporting goods store.

You know you have a special thing when your anniversary lands on a regular Tuesday of which your plans include working a...
05/26/2026

You know you have a special thing when your anniversary lands on a regular Tuesday of which your plans include working and getting the kids to their respective activities and you could not be happier. Everyday is a special day with you . So grateful to be side by side with you on the ride of life.

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