Spectrum Health Medical Group Orthopedics Tips


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The Beat Goes On
Despite the “COVID fatigue” we are all struggling with, we continue to learn new and important things about COVID-19 and its short-term and long-term effects on even the healthiest of athletes.  Everybody knows the symptoms to look for: cough, fever, shortness of breath, fatigue, sore throat, loss of smell/taste, and nausea/vomiting, to name a few.  However, a diagnosis that is not as commonly discussed is myocarditis. (read more)

 


Born to Run… With a Mask On?
I am not a big fan of the terms “new normal,” “uncertain times” or “unprecedented,” as they all seem to be overused and thrown at us daily for the past six months to describe COVID-19.  I prefer “temporary setback.”  Just like an injury, in time we will be able to get back to our regular lives (someday). We have had to change the way we live, work and function, but especially the way we exercise. (read more)


Summer Running, Had Me a Blast
Training for the River Bank Run this year is unlike anything that we have seen previously. New date. New time of year. New season to train. Typically, we are training in winter and spring for the run in May.   Now we are training in the heat of summer for an October run. (read more)


Don’t Snooze So You Don’t Lose
This time last year, I was writing to give you last-minute tips and encouragement for the upcoming River Bank Run. That will have to wait a few months, but I still want to urge you to keep on training and exercising and trying to maintain as normal a lifestyle as possible. (read more)


Just Keep Running, Running, Running
Well, here we are on an uncharted course.  Boston Marathon-delayed. Indianapolis 500-delayed. NBA, MLB, NHL-postponed.  Amway River Bank Run-delayed until October 24.  Around this time we typically are talking about where you are in training and encouraging you to push harder and harder. We should be discussing hydration and nutrition status. You should be addressing any lingering aches and pains so they are resolved prior to the River Bank Run. (read more)


Keep Training - unless you are sick
Exercise is part of maintaining a healthy immune system and decreasing stress levels - especially amid the current coronavirus (COVID-19) pandemic. Running outdoors can be a great way to avoid crowds. The coronavirus is spread from close person-to-person contact (within 6 feet) by respiratory droplets produced when an infected person sneezes or coughs. (read more)


Be Kind to your Feet
Runners often ask me: What is the best running shoe? This is not an easy question to answer and can require an in-depth evaluation.  Every runner’s anatomy and running gait is going to be different, much like a fingerprint.(read more)


Your Hips: Balance is Key
Imagine a game of tug of war. There are six ropes attached to a ring and extending in different directions. At the end of each rope is a 200-pound body builder. This tug-of-war would be a well fought and even battle and may take a while to declare a victor. (read more) 


High Intensity Interval Training (HIIT): Your Best Shot
As I talk with experienced River Bank Run participants, one goal I consistently hear is that they would like to improve on their time from previous years. So how can you intensify or alter your training/workouts to improve your strength, endurance and overall health?  (read more)


Don’t Whip It: When heel whip can lead to injury
Remember the hit song “Whip it” by Devo? It is a catchy pop song (and a great running song, in my opinion) released in 1980 that has the repetitive lyric, “Whip it, whip it good.”  When I watch athletes run and, more specifically, observe how their heels move after pushing off, this song sometimes comes to mind.  “Whipping it” is not always a good thing, especially regarding heel whip(read more)


Crossing Up Your Routine
The crisp breeze on your face, the rhythmic strike of your feet, the beating of your heart and the fresh air flowing through your lungs while beads of sweat flow down your brow. These are some of the simple pleasures of running. (read more)


Exercise Benefits Body and Mind
Everyone knows that exercise benefits the body. We exercise to stay in shape, lose weight and maintain overall health. Exercise also is associated with decreased rates of diabetes, cardiovascular disease, high blood pressure, stroke and even cancer. But did you know there are many other benefits to exercise that are not directly related to your physical health? (read more)


Keep on Rolling: The Pros and Cons of Foam Rollers
Runners strive for peak performance in training and competition. Whether they are maintaining a specific diet, training program or brand of shoe, runners are very much creatures of habit. One common practice is foam rolling. (read more)


Supplement Your Healing from an Injury
In a perfect world, we would all be able to run and exercise to our heart’s content.  However, pain and injuries happen to even the most elite athletes.  That’s when runners may hear the words they never want to hear from their health care professional:  I would recommend that you do not run at this time. (read more)


Running on plants: A Culinary Medicine approach for athletes
An optimal diet for maximizing athletic performance in endurance sports should do the following:  (read more)


A Secret Ingredient to Boost Performance
Every runner is looking for an edge when it comes to competition or just a daily run.  Even small factors can make the difference between a “good” or “bad” run.  These include sleep, diet, hydration and stress, to name a few. Athletes may notice that if part of their daily routine is off, training may be more difficult. (read more)


Relax, Refresh, Renew
It was an absolutely beautiful day for the 42nd Amway River Bank Run. (read more)


Race Day is Near, Are You Ready?
You are just days away from the 42nd running of the Amway River Bank Run.  All of your hard work, training and dedication will culminate on May 11th in the largest 25K in the country.   (read more)


Stress fractures: Should it hurt like this when I run?
We are only a few weeks away from the Amway River Bank Run and the culmination of all of your hard work over the past several months.  (read more)


Keeping Your Feet on the Road
We are quickly approaching the Amway River Bank Run! It is hard to believe that the race is only about a month away.  (read more)


The Bane of Many Runners: The Iliotibial Band
We have been seeing many runners in clinic and at training runs who are experiencing lateral thigh and leg pain. (read more)


Painful Yet Treatable: The Infamous Runner’s Knee
Knee pain is one of the most prevalent complaints of pain among runners.   (read more)


Wanted:  Pain-Free Feet and Ankles
The foot and ankle have more than 26 bones and 100 muscles, tendons and ligaments.  (read more)


The Weather Can Be Delightful, not Frightful
Running in the cold offers many challenges, including ice, snow, windchill and, here in Michigan, diminished daylight and sunshine. (read more)


Running: Starting with the Basics
The first Amway River Bank Run training run at the David D. Hunting YMCA in downtown Grand Rapids takes place on December 1.   (read more)


Shorten Your Stride to Decrease Injuries
I see many runners in my clinic who have sustained overuse injuries. (read more)


Running or Walking to a Healthier You
Many of you have been running or walking as exercise for years; others may have just started, and still others are likely thinking about initiating an exercise program.  (read more)


More Than Just Running: Yoga and Pilates
Running is great form of exercise.  (read more)


Watch out for the summer heat!
Congratulations to all of you who participated in the 5/3 River Bank Run!  (read more)


Hydration:  A Key to Success
Water. The human body is 55-65 percent water.   (read more)


Ready, Set, Go!
I am excited about race day, but I would not be surprised if many participants are feeling a combination of excitement and nervousness.  (read more)


The Countdown is on...
Race day is just over a month away! (read more)


A Strong Finish Requires Proper Nutrition
As race day nears, we get a lot of questions on diet. (read more)


Shin Pain: When Should You Worry?
There is a lot more to running than just putting one foot in front of the other.  (read more)