Marathon Advice

Preparation advice and training tips for running a marathon. Marathon injuries and treatments for athletes training for and running in marathons.

Radial Shockwave Therapy for Achilles Tendon and Plantar Fasciitis – Case Study

Do you suffer with pain in your heel or under your foot? Has it come on gradually? Is it stiff in the morning? Does it hurt with walking or running? Does it feel like a burning sensation?

You may be suffering with Achilles Tendinopathy and/or Plantar Fasciitis. Continue reading to see a case study of one of Jenie’s patients suffering with these problems and how Radial Shockwave therapy can help! 

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Hill Training

What goes up…

As the saying goes, must come down. In other words, at the top of every hill you will find an effortless stretch of running, or will you?

The lay man will tell you that running down a hill is easier and less work than running up the same hill but I will tell you otherwise. Without getting too scientific and physiological, downhill running is far more work than any hill you will run up despite ...

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Running Posture

Finding your form

What does form really tell us and how can it help us get to where we going faster and more efficiently?

When assessing an athlete’s running style, we typically look at toe-knee-hip-hand-shoulder alignment. Do not underestimate the power of the mind though as head position will determine where and what the rest of the body will be doing during a run.


Core and Running

The most used four-letter word in any sport, CORE.

Your core and your abdominals are two closely related but very different muscle groups. The abdominals contribute to stability, control and endurance but your core will ensure you maintain all this and the correct posture, avoiding the injury and inefficiency that are often created by instability.

I could throw out a few scientific names now to really define core. Instead I will tell you that your core is made ...

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Mind and Body

Holistic Wellness

Whether you are a veteran athlete or a newbie on the block, you will have heard your fair share of opinions on the role of massage, ice baths and other recovery tricks of the trade. But how far do you go to optimise your recovery and is there any value to working as hard at rest as you do in performance.

Physiologically, all methods are thought to assist muscle repair and the promotion of nutrient delivery ...

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Gastric Dumping – Fact or Fiction?

Nausea, vomiting and stomach cramps during exercise can be largely attributed to gastric emptying syndrome. During periods of physical performance, the heart, lungs and muscular system demand up to 80% of the blood flow to ensure optimal oxygen delivery to working tissues. This results in limited effort being made available to the digestion of the food or fluid from the stomach.

Most of the time, anything that is consumed will be emptied from the stomach largely undigested ...

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Plantar Fasciitis

What is it?
Plantar Fasciitis is irritation and inflammation of your plantar fascia. The plantar fascia is a band of thick tissue on the bottom of your foot, that
starts at your heel bone, runs along the edge of your foot, all the way to the bottom of your toes. It is there to help support the arch of your foot
and to shock absorb when you are putting weight through ...

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Achilles Tendonitis

The Achilles tendon is prone to injury following repetition of high loads and overuse. This causes inflammation which can lead to pain and swelling. Achilles tendonitis is a common injury that tends to occur in recreational athletes and is often caused by lack of flexibility and over pronation of the foot. Recent changes in footwear and changes to exercise regimes are other factors associated with Achilles tendonitis.

The main complaint of patients with Achilles tendonitis is pain behind the heel. ...

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Stretching? Is it important?

It is common for runners to concentrate training on endurance and strength whilst training, without the realisation of the importance of stretching muscles pre and post exercise. However, flexibility within muscles can have many positive effects including:

  • Muscles being less prone to injury
  • Quicker recovery time
  • Increase in gains of strength/endurance
  • Increase in range of movement

Stretching should always be done pre exercise after a 10 minute warm up, for example jogging. It is important that muscles are never stretched ‘cold,’ as this is ...

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