Reach your running goals injury free

GRAND RAPIDS, Mich. (WOOD) - A common health related New Year's resolution that many people make is to run a 5K.  While there are many couch to 5K programs that will help you properly train, some people just hit the treadmill and don't think about safely achieving their goals. Dr. Matthew Axtman, a Sports Medicine Specialist with Spectrum Health has advice for training and completing a 5K successfully.

Running Injury Prevention:

• Start slow and follow a graduated increase in your running program
• Running outside is different than running on a treadmill
• Make sure you have proper running shoes.  Shoes also need to be replaced frequently (every 300-500 miles)
• Maintain good hydration and nutrition
• If you have medical problems get clearance from your doctor prior to starting a program
• Work cross-training into your schedule to maintain strength and flexibility

Common Running Related Injuries:

• Shin splints
• Plantar fasciitis
• Runner's knee
• Hip pain
• Stress fractures in the foot and leg

If pain develops and lasts for more than a couple of days seek out medical attention.  Injuries can be caused by improper conditioning, increasing speeds too quickly, poor technique and mechanics.

Treatment:

• Seek out medical attention for pain and stop running until a doctor has addressed your injury.  You don't want to further your injuries by continuing to run.
• You may need to decrease mileage
• Shoe orthotics might be recommended
• Physical therapy to work on biomechanics

For more information on sports related injuries contact Dr. Dr. Matthew Axtman at the Spectrum Health Sports Medicine offer at Spectrum Health.

4100 Lake Drive, Grand Rapids
616-267-8860
shmg.org/sportsmedicine