Spectrum Health Medical Group Orthopedics Tips

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

  • Provide steady energy
  • Enable efficient blood flow
  • Promote post-exercise recovery and
  • Improve body composition.  (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. Congratulations  to all participants for the  hours and days of intense training  that allowed you to meet your goals and cross the finish line.  I enjoyed seeing the mix of emotions at the finish line, including happiness, celebration, exhaustion and tears of joy.  After the race, I was thinking about what I should recommend to every participant.  This seems appropriate:  Relax, Refresh, Renew.  (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.  No matter if you’re a seasoned participant or a first-timer, you are likely to be feeling a mix of emotions, ranging from excitement to nervousness and uncertainty. Here are some last-minute tips and advice for a successful race day.  (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. As you continue to increase the mileage and intensity of your training, be mindful of your aches and pains so they can be addressed appropriately and you can successfully cross the finish line on May 11. (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.  You have been putting in a lot of time and training, so keep your feet on the road and your eyes on the finish line. (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. So now seems like a good time to address the topic of iliotibial band friction syndrome (ITBS). (read more)

Painful Yet Treatable: The Infamous Runner’s Knee
Knee pain is one of the most prevalent complaints of pain among runners.  There are many diagnoses and reasons for a runner to have knee pain, but the most common diagnosis is patellofemoral pain syndrome, also known as PFPS or “runner’s knee.”  (read more)

Wanted:  Pain-Free Feet and Ankles
The foot and ankle have more than 26 bones and 100 muscles, tendons and ligaments.  Problems may develop due to the complexity, resulting in pain and putting limits on your activity and training.  (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. But don’t let the change in seasons stop you from running. As you head out into the winter wonderland, here are a few tips to keep you safe and successful.(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.  I am sure we will see many familiar faces there, but there will also be others who have decided to train for their first race. (read more)

Shorten Your Stride to Decrease Injuries
I see many runners in my clinic who have sustained overuse injuries. Their questions almost always boil down to how much rest and rehabilitation they need to recover from the injury and return to running.(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. Whether you are a seasoned runner/walker or a beginner, there are many benefits for both your physical and mental health. (read more)

More Than Just Running: Yoga and Pilates
Running is great form of exercise. In addition to its many health benefits, running offers stress relief after a long day at work or a challenging day with the kids. However, running may not be all you need in your exercise routine (read more)

Watch out for the summer heat!
Congratulations to all of you who participated in the 5/3 River Bank Run! Training and competing in this iconic Grand Rapids event is an impressive accomplishment. (read more)

Hydration:  A Key to Success
Water. The human body is 55-65 percent water.  We consume water on a daily basis and in many forms.  Sometimes we drink a lot and sometimes we may not consume as much as we need. (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.  There will be thousands of people descending upon downtown Grand Rapids to participate in the 5K, 10K and 25K events as well as the 25K wheelchair and handcycle races. (read more)

The Countdown is on...
Race day is just over a month away! If you are following your training plan, you should be well into your race preparation. Despite the fact that the forecast is calling for rain and snow showers the next few weeks, it is important to not deviate from your plan.(read more)

A Strong Finish Requires Proper Nutrition
As race day nears, we get a lot of questions on diet. Based on recommendations from the American College of Sports Medicine, I would like to outline some basic nutritional starting points and recommendations on both type and timing of your nutrient intake.(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.  In a normal running gait, a multitude of muscles, joints, tendons and ligaments work together to provide a fluid movement. But sometimes mechanical changes can cause injury and contribute to pain.(read more)