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Plantar fasciopathy is a problem with the plantar fascia. The plantar fascia is a band of strong, thick connective tissue that spans the base of the foot from the calcaneus, your heel bone, to the toes. It plays a large role in increasing the strength of the arches of the foot, tying the bones of the foot together to prevent them collapsing under your weight. plantar fasciopathy

We live in a world where we are constantly bombarded with information, be it 24 hour news on TV or on our phones, which are more power in computing terms than the most advanced IBM mainframe of 30 years ago,  we get a stream of texts, emails, Facebook notifications to twitter and on it goes. You can add into this doing all the tasks that other people used to do for you. Going on holiday? You went to the travel agent and they sorted it out for you. Need to do some banking? do it online etc, etc.

With such a wide range of amazing scenery on display Scotland is a great place for running be the events on the road or off road. There are races the cover everything from the flat expanses of East Lothian to highest peak that Scotland has to offer and everything in-between. So suffice to say whatever type of race takes your fancy you are likely to be able to find it somewhere in the country.    

Last week I discussed how where possible we want to keep your desired activities in your routine. This might be running, squatting, cycling this part doesn't really matter rather it is the concept of making your rehab as relevant as possible. Last October I was looking for a way to incorporate more movement/exercise into my week. I would generally run twice a week and lift twice so I was looking for an easy movement session and decided on GMB's Elements program. This is a basic movement program that I felt I could do on the days I was looking after my wee boy when he went for a nap.

Knowing what you can and cannot do is the crux of any rehab program and pushing the envelop of this is where changes occur and, ultimately, you get back to doing the things you enjoy. We can run tests until the cows come home but the bottom line is what can you actually do before things begin to hurt. We may be test you in a number of different exercises for our subjective and objective tests in the clinic but these really only give us a guide as to what you are capable of.

Illiotibial band syndrome often seems like a plague for runners. Everyone knows someone who has it or has had it themselves but it is much misunderstood as to what and where it is. The illiotibial band is a thick, fibrous length of connective tissue that runs from the illiac crest to the lateral condyle of the tibia. It crosses both the hip and the knee joints and plays a role in the stabilisation of both of them.  As well as aiding the stabilisation of the knee and hip it is involved in the abduction and extension of the the hip through the attachment of Glute Max and Tensor Fascia Lata.  

Achilles tendinopathy is one of the more common running injuries and I mentioned it previously in post TOP 5 RUNNING INJURIES. As I mentioned there it is pretty much an overuse injury that can be avoided, for the most part though not always, by good programming. If you gradually increase your training load it is possible to avoid overuse injuries as you are training within your capacity to recover before the next training session. In doing this once you get to the tough part of the program the hard training in itself has a protective mechanism, as described by Tim Gabbett here. running up hill

All the posts and emails that I write are about trying to maintain a healthy, well functioning body, why it’s important to look after your body, and what to do when you’re sick of putting up with back pain, knee pain, shoulder pain, etc, etc… So you can do all the things you love… When it comes to your health, there is one, very simple thing that you can do that will lead to the mythical instant results - and that is get more sleep.