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Tuesday 9:30am - 3:30pm Wednesday 9:30am - 3:30pm Thursday 9:30am - 3:30pm

Michael Day, MD

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United States
Hagerstown, MD
Michael Day, MD

I treat patients interested in longevity, high performance in sports or life and those dealing with musculoskeletal conditions.

10/27/2025

Are you getting enough protein at lunch? 🥗💪

This salad packs 20g of protein, enough to keep you full, support muscle repair, and help you hit your daily goal.

Remember: most active adults need 1.2–2.0 g of protein per kg of body weight (BW) per day.

Here's a simple breakdown:
· Endurance athletes: 1.0 to 1.6 g protein per kg BW per day
· Strength athletes: 1.4 to 1.7 g protein per kg BW per day
· Weight loss/calorie restriction: 1.8 to 2.7 g per kg BW per day

Save this post to try it this week!

10/23/2025

Your bones respond to training just like your muscles do 🏋️‍♂️

The best way to build stronger bones is by doing multi-joint, structural lifts like squats, deadlifts, and presses that load the spine and hips.

Over time, gradually increase the weight you’re lifting so your bones keep adapting.

Mix in some impact-based movements like jumps or hops to challenge them in a different way, and change up your exercises occasionally to give your bones a new stimulus.

This combination helps improve bone density, protect against fractures, and keep you moving well for years to come.

Stronger bones mean a stronger, more resilient you.

What’s your go-to lift for building bone strength? Drop it in the comments ⬇️

10/20/2025

This morning’s run reminder: run with joy. 🏃‍♂️

While reading my friend Dr. Mark’s "Run For Your Life," I kept coming back to one theme: running isn’t just training, it’s part of a healthy lifestyle.

Today I focused less on pace and more on joy.

Do you ever run just for the fun of it?

10/17/2025

Training season is here!

I’m officially registered for the Marine Corps Marathon on October 26 and here’s how I’m structuring training heading into fall:

🏃 3 runs/week - Stryd-powered, with one longer trail session
🚴 1 bike ride/week - outdoor group ride when possible
🏊 1 swim/week - Masters workouts at the Y
🏋️ 2 strength sessions/week - Peloton Strength for Runners program
🧘 2 mobility/recovery sessions - Core rehab, Pilates, GMB Resilience

The goal is consistency + adaptability, not maximal output.

Most hard efforts are paired with Zone 2 training or quality movement days to stay strong and injury-free.

Any other fall marathoners out there? Drop your race in the comments 👇

10/16/2025

When patients ask about injections for joint pain, I always explain: injections are not a stand-alone solution, they’re part of a bigger plan.

In our practice, we use injections like PRP, A*M, or hyaluronic acid intentionally and strategically.

They can reduce inflammation, improve the joint environment, and even support tissue repair, but they work best when combined with the right context: movement quality, healthy weight, and functional strength.

The real goal is long-term joint health and pain-free movement, not just short-term relief.

Have you ever tried injection therapy? What was your experience?

10/13/2025

Training isn’t only about miles or watts, it’s about enjoying the ride 🚴

Movement keeps you healthy, clears your mind, and helps you stay strong as you age.

Whether it’s cycling, running, or strength training, find what you love and keep showing up for it, your future self will thank you.

Where’s your favorite place to ride or run?

10/10/2025

Dinner, tennis, and a powerful reminder about recovery 🎾

Last month, while watching the US Open, I was struck by Novak Djokovic’s honesty after his third-round match.

Even for the most dominant athlete of his era, the focus isn’t on grinding harder, it’s on body awareness, real-time adaptation, and prioritizing recovery.

The version of you that could train endlessly without consequence might be gone, and that’s okay.

The next version might be smarter, more resilient, more sustainable.

10/09/2025

Last month I ran the Mountain Creek Mayhem 20-Miler and took 2nd place overall. 🏅

The female 2nd-place finisher, , is also from Chambersburg, which made it even more special to share the podium.

Smart training, recovery, and staying injury-free made all the difference.

Here’s to more finish lines ahead!

What race are you training for right now?

10/06/2025

Aging happens, but how you age is up to you.

Here’s what happens naturally as we get older:
⬇️ Strength, power, muscle mass, bone density
⬆️ Body fat

But here’s the good news: resistance training reverses almost all of it.

✅ Builds muscle
✅ Boosts metabolism
✅ Strengthens bones
✅ Improves physical function

It’s never too late to start. Your future self will thank you.

Tag a friend who needs to see this!

10/02/2025

Game. Set. Match. 🎾💥

I had the chance to attend the US Open this year, one of my favorite places to see peak human performance up close.

Watching these athletes reminds me: longevity isn’t just about living longer, it’s about performing well for as long as possible. (Hello, Mr. Djokovic!)

What are YOU doing today to keep your body ready for the long game?

10/01/2025

Taco night, but make it high-protein 🌮

These ground turkey & mango fajitas are:
✅ Packed with protein for muscle repair
✅ Loaded with antioxidants + vitamin C
✅ Full of flavor (sweet, smoky, and a little spicy)

Perfect for a post-workout dinner or a weeknight meal that fuels recovery.

Save this recipe for your next taco night and tag us if you make it!

09/30/2025

How fast can your heart really go?

A simple way to estimate maximal heart rate is 220 minus your age, but that’s just a rough guideline.

Actual maximal heart rate can vary ±10–12 beats per minute from that formula, so your real number might be higher or lower.

Recent research suggests formulas like 208 – (0.7 × age) may be more accurate for healthy adults.

Use these numbers as a starting point, but listen to your body first, especially during high-intensity training.

Address

13214 Fountainhead Plaza
Hagerstown, MD
21742

Opening Hours

Tuesday	9:30am - 3:30pm
Wednesday	9:30am - 3:30pm
Thursday	9:30am - 3:30pm

Website

http://www.alldaysportsmd.com/

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