Having survived my weeks snowboarding holiday without any major injuries (other than lots of bruises!) I have been back at my training plan this week. It’s been tough, it’s amazing what a week off of running does to you, but mentally I felt I really needed a break from running as I was starting to dread putting my running trainers on and going out in the cold! Having returned in one piece I felt ready to get back on plan and I gradually got back into it at the start of the week by doing some shorter runs and have just completed my long run of 14 miles… it was tough both mentally and physically and unfortunately at about 12 miles I started to get a lot of pain on the outside of my right knee.
As I know about knee anatomy from my profession, I was quickly able to establish the cause of pain once I hobbled home. The location of my pain and type of pain leads me to believe it is Illiotibial band syndrome. This condition is a very common overuse injury in runners. The Illiotibial band is a long tendon that attaches from your hip to you knee along your outer thigh (see photo one). Repetitive movements, like running, can cause this structure to become tight and or inflamed (Runners world, 2017) causing pain around the attachment at the outer knee.
Once I got home from running I applied ice for 10 mins and will repeat this later to help reduce any localised pain and inflammation. It will also mean taking a few days rest from running to allow my symptoms to settle before gradually building up my mileage slowly. Runners world (2017) also have lots of useful tips to try reduce the risk of this occurring again, these include foam rolling (all leg muscles), long and regular stretching, and doing leg strengthening exercises to help build up my leg muscles and reduce any potential weakness… I will let you know how I get on!
Written by Laura Hembling
for advice or treatment call the Basildon/Romford Chiropody,Podiatry & Footwear Centres
Exciting news - We are pleased to be supporting Laura Hembling our podiatrist in training for the London Marathon
Over the past few years I have trained for and run a few half marathons, I have always enjoyed running but would train for an event and stop running once I finished it. I was never very good at training well and relied on my body just to perform on the day. However when I found out back in October that I had secured a place in the London Marathon I decided I had to change this if I wanted to stay injury free and run the best time at the marathon I could.
I started to gradually increase my total weekly running mileage between October and the new year so that when I started my official training program (totally new to me!) it wouldn't seem like such a shock.
So far I am a week and a half into this program and its been tough! Having the motivation to get up and get out in the wet, windy weather in the dark on my own has been hard, but the thought of the money that I am raising for Alzheimer's society is definitely helping me. I have been trying to varying my training to stop me getting bored and to help all aspects of my running. I have started doing some interval training to improve speed, some steady long running ( I have 12 miles to look forward to this Sunday!)
I am going to be updating you on my progress as my training steps up and I will be discussing a condition of the week explaining some of the common injuries that long distance running can bring. But to get started here are my top tips for reducing the risk of injury:
- Have a foot check with a Podiatrist- this will ensure that your feet are healthy for what you are about to put them through, they can look at you trainers as well to make sure they are suitable
- Always warm up and cool down, its vital to prepare your muscles before a run and to stretch them afterwards to reduce the risk of muscle strains/pulls or tears
- Gradually increase your running- doing too much too soon will put your body at risk of injury, especially if you are not used to running
- Build in cross training - instead of running 4-5 times a week, look at building in a cycling/swimming/group exercise class in, this will give you running muscles a break to recover whilst also working on strength and cardiovascular work
- If you feel pain, then rest and seek support from a Podiatrist or Physiotherapist.
Written by Laura Hembling
Podiatrist and Diabetic Foot Specialist at The Basildon Practice
If you wish to make a donation then please go to:
This year we are proud to support one of our team members in raising money for Alzheimer's disease .Laura Hembling Podiatrist and Diabetic foot specialist has been accepted to run in the London marathon in April 2018.
As a practice we will be helping to raise money for this very worthwhile cause. We look forward tracking her training right through to the finish line.
We are looking forward to looking after Laura's feet and well being as she embarks on such a worthwhile cause.
If you wish to make a donation then please go to:
How about gifting someone special a gift voucher that will entitle them to any one or combinations of the following:
Back, Neck and Shoulder Massage
Various Beauty Pamper packages available
All beauty treatments are carried out in the relaxing, friendly therapy room within the Basildon Podiatry surgery.
Call us on 01268 553653 so we can create your own perfect gift voucher
Or email By clicking Here
Welcome to Laura!
Basildon Podiatry & Laser Clinic have a new team member, Laura Draper.
To celebrate we are offering a discount of 15% for the first Luxury Pedicure
To claim your gift just telephone 01268 553653 and quote "LD"
This offer is limited to the first Luxury Pedicure and to one treatment per person - The offer ends on Wednesday 31 January 2018
10 reasons to use our visiting services
1. The best hygiene practices – all equipment is single-use and sterile
2. We provide a caring service designed to put nervous or anxious patients at ease
3. No podiatry service is too small – including nail cutting and care
4. All patient records are taken and are completely confidential
5. No waiting around – the podiatrist will phone in advance with a specific time slot
6. We supply and fit safe slippers endorsed by the falls prevention council
7. We offer a home footwear consultation service to ensure you are wearing the right shoes
8. The podiatrist is a diabetic specialist and is able to offer a full diabetic foot assessment
9. The same high standard of care that you would receive if you came in to the clinic
10 Our Podiatrists are HCPC registered & members of the Society of Chiropodists and Podiatrists (The only registration recognised by GPs).
Caring for older feet
As we get older, it is important to implement good foot care to stay active. From around 55, feet can naturally develop problems due to years of daily wear and tear, and because skin loses its elasticity and starts to become thin.
A good foot care regime will improve foot health and help prevent common problems:
- Keep toenails short as nails that become too long can press against the end of shoes and cause soreness, and even infection and ulceration
- Check your feet regularly, daily if necessary, and moisturise (but not between the toes) to keep them supple as feet lose their natural oils as they age and nails can become brittle
- Keep feet warm by wearing warm socks or stockings. Avoid anything too tight which may restrict circulation or cramp toes
- Stay active and on the move as this tones up muscles, helps to strengthen arches and stimulates blood circulation
- Ensure you choose well-fitting, supportive footwear
Foot pain is not normal.
Throughout the month of June (2017) Basildon Chiropody, Podiatry and Footwear centre are carrying out free foot health checks and footwear assessments.
To book call 01268 553653
Heel Pain Special Offer
Free 10 minute consultation and a free digital foot scan
Basildon: 01268 553653
Billericay: 01277 659200
Romford: 01708 728498
(offer ends 31st May 2019)
- Do you have Pain in the Heels in the Morning?
- Is your foot pain A RIGHT PAIN IN THE HEEL?
- Do you suffer with any one of these 5 common foot conditions?
- What is podiatry?
- Top tips to help prevent foot problems
- Your feet are amazing
- I did it! I ran the marathon!
- The diary of a marathon runner during training 4
- The diary of a marathon runner during training 3
- Basildon Beauty and Laser Clinic