Run and Rehab

Run and Rehab Do you suffer from pain when you run? Video gait analysis can help identify the possible causes. Those elusive PB's may well be within your reach!

A course of technique coaching sessions can make the niggles a thing of the past. Run better and faster!

Do you foam roll your IT band?Foam rolling the IT Band seems to be a really popular thing to do, but can you be doing mo...
21/05/2021

Do you foam roll your IT band?

Foam rolling the IT Band seems to be a really popular thing to do, but can you be doing more harm than good?

The IT Band is a fibrous band that has no muscle fibres or contractile element to it. It attaches to two muscles up near the hip, comes down the outside of the thigh and attaches to the outside of the knee.

Think of the IT Band as a piece of wire and the muscles it attaches into as a tensioner. If you want to affect the tension in the wire you would work on the tensioner. In this case the main tensioner is the TFL, so that is what you should be rolling and not the IT Band itself!

IT band pain comes from a compression against the outside of the knee, so adding more compression (Foam Rolling) will often make it worse!

Finally, my treadmill has arrived, a long time coming! A real work horse that is ready now for heavy use!
08/05/2021

Finally, my treadmill has arrived, a long time coming! A real work horse that is ready now for heavy use!

Do you cool down after a run? There are two main reasons we need to: 1) Cardiovascular System 2) Muscular System The Car...
07/04/2021

Do you cool down after a run?

There are two main reasons we need to: 1) Cardiovascular System 2) Muscular System

The Cardiovascular System will have been working hard during the run and if you go from flat-out to zero instantly, then you run the risk of your blood-pressure dropping too quickly - you may feel dizzy or light-headed.

Blood pressure and heart rate need to return to normal gradually. Your breathing rate will return to normal and you will get more oxygenated blood to the muscles which helps speed their recovery just in time for your next run!

The muscular system can really benefit from a range of static stretches after exercise. During exercise the muscles have become warm and if you just stop suddenly they will cool down to a potentially shortened length, spending 5 - 10 minutes stretching out the main muscle groups will help increase flexibility, and in turn help reduce the likelihood of injury. Don’t skip the cool down! 🏃‍♂️

Activation is the action or process of making something work, while strengthening is making it grow and become stronger ...
21/03/2021

Activation is the action or process of making something work, while strengthening is making it grow and become stronger or more powerful.

A good analogy is the lightbulb, activation is turning the light on and strengthening making it brighter - you can't make it brighter if it is not switched on!

There are many muscles that can do the same thing, but it is important that you are using the most efficient muscles possible. When you are running as muscles tire, compensations kick-in and muscles that are not totally designed for the job are asked to perform. Form goes and this is when injuries and poor movement patterns can happen.

A good example of this is when gluteus medius, which is a primary hip abductor (taking your leg away from the body), becomes weak or inactive, then TFL (top end of the IT band) tries to take over causing it to tighten the IT Band and possibly lead to pain to the outside of the knee.

If enough time is spent on activation exercises then hopefully there will be delay in losing this form and better movement will be maintained for longer.

Have you ever wondered why your glute muscles are so important when you run? Have a read of this post to find out... If ...
16/03/2021

Have you ever wondered why your glute muscles are so important when you run? Have a read of this post to find out...

If you take one thing away from this, let it be to not neglect glute activation and strength as part of your running training regime 💪🏋️‍♀️🏃‍♂️

Knee, hip and lower back are very common injuries that I see in runners... If you think back to any previous running injuries you’ve had, do you think they could traced back to poor glute activation/strength?

Helpful exercises coming in the next posts (with video demonstrations)!

09/03/2021

Symptoms of shin splints can be due to poor technique as much as anything.

Here is a video demonstration of the correct vs incorrect technique! Try and think about these technique pointers next time you go out for a run...

Advice and running technique sessions can help you to prevent shin splints in the future. Technique takes time to correct, with repetition being the key. Video gait analysis can identify possible issues, which we can begin working on.

There is a growing belief that the acronym RICE (Rest, Ice, Compression and Elevation) is out of date and the thinking i...
09/03/2021

There is a growing belief that the acronym RICE (Rest, Ice, Compression and Elevation) is out of date and the thinking is now more towards MEAT(Movement, Exercise, Analgesics Treatment)

MEAT is designed to increase the blood-flow that rather than reduce it, as in RICE. The increased blood flow is needed to get the healing process underway. This is especially true for ligament injuries as they have a very poor blood supply and so need all the help they can get.

Movement puts a small load on the structures allowing them to heal in a more organised way and also gets the blood and lymphatic system moving helping to clear the injured site of all the debris.

Once pain has decreased you can exercise the muscle to aim to restore the correct function.

Pain killers rather than anti-inflammatories are recommended especially in the acute stage as it is now thought that the anti-inflammatory component interferes with the natural healing process.

Early treatment is important to aim to restore normal function as quickly as possible and stop the compensations setting in.

Every injury is different and requires a personalised approach!

Thanks to Zoe Clark and Midland Osteopathic Society for a very interesting talk on Axial Spondyloarthritis, very enlight...
05/03/2021

Thanks to Zoe Clark and Midland Osteopathic Society for a very interesting talk on Axial Spondyloarthritis, very enlightening offering sound advice to help earlier diagnosis of this sadly too common condition. Thank you.

A good stretching and strengthening exercise regime can help the symptoms. Stretching the calves and the muscles at the ...
05/03/2021

A good stretching and strengthening exercise regime can help the symptoms. Stretching the calves and the muscles at the front of the shin is important. Here are three stretches you can do before and after you run to help prevent shin splints.

However, if you do notice pain in the shins, stop running until the symptoms clear up! If you don't want to stop training, try a sport that places less stress on the shins (eg. cycling). However, always remember to listen to your body! If your shins start hurting even with cross training, its advisable to give your body a complete rest. 💤💤



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Debilitating pain to the front of the shin, aka Medial Tibial Stress Syndrome (MTSS), that should not and probably canno...
02/03/2021

Debilitating pain to the front of the shin, aka Medial Tibial Stress Syndrome (MTSS), that should not and probably cannot be ignored!

Common in runners who up the training too quickly when the body is not ready for the increased stress. Don't ignore the preparation, i.e. stretching, strengthening and technique changes. More info to follow in the next posts...

Good arm movement when running is absolutely key to a good efficient technique. Not only do they help drive you forwards...
26/02/2021

Good arm movement when running is absolutely key to a good efficient technique. Not only do they help drive you forwards, but they help give you balance and rhythm. Arm movement will also affect your legs - arms that cross over the midline in front of you will make you more susceptible to your legs crossing over, which in turn will make you more susceptible to injury.

We spend so much time doing things with our arms in front of us, driving, eating, computer work, smart phones etc. and often in a hunched position. This makes it difficult to get full extension into the shoulders. The lack of movement when running will have a knock on effect on the lower body often resulting in poor hip extension.

One area of the body has a dramatic effect in how the rest of the body functions!

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23/02/2021

Thanks to for producing this video, amongst others, for me. Often good rehab begins with the basics and being taught how to walk correctly.

Helpful tips and info to come on this page... 👌

Thanks to Mike for a very interesting webinar looking at a couple of Biomechanical Assessments. You always end up learn...
21/02/2021

Thanks to Mike for a very interesting webinar looking at a couple of Biomechanical Assessments. You always end up learning something useful! Looking forward to getting back in to it. 😄

Thanks to Leighton from Ballantine Wealth Management for organising another very enjoyable Crewkerne Business Meeting. V...
19/02/2021

Thanks to Leighton from Ballantine Wealth Management for organising another very enjoyable Crewkerne Business Meeting. Very interesting talk by Roger Bastable offering sound business advice!

18/02/2021

Looking forward to getting back to work and finally back on the treadmill, working with runners to get to the bottom of all those annoying niggles.

Vaccination No 1 today. Could this be the beginning of the end, at least it will mean I can get back to work safely, not...
16/02/2021

Vaccination No 1 today. Could this be the beginning of the end, at least it will mean I can get back to work safely, not just for me but all my patients as well.

Welcome to Run and Rehab - I'm an Osteopath and qualified Running Technique Specialist, certified by The Running School....
15/02/2021

Welcome to Run and Rehab - I'm an Osteopath and qualified Running Technique Specialist, certified by The Running School. 🏃‍♂️

Running injuries / niggles are often thought of as "what do you expect if you run?" However, with a slight change in technique many of these can be eliminated. Video gait analysis and the correct advice can once again make running fun and injury free. 😄

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