Good Luck to everyone taking part in the Surrey Half, 5k and junior runs Some tips for race day 🏃‍♀️ 👉🏻 Pace yourself : Dont go out too fast at the start of the race, once you find your pace stick to it. 👉🏻 Stay Hydrated: Drink early on and often to maintain your energy levels and avoid cramps - dont wait until you are thirsty to drink 👉🏻 Take energy gels : IF you have used them in training - race day is not the time to try something new!

Tennis Elbow What is it? Tennis elbow, now more commonly referred to as lateral elbow tendinopathy is a term that is used to describe an often sharp, severe or nagging pain on the outside of your elbow that is most commonly aggravated by gripping, lifting and carrying things. There may also be some weakness in the wrist on gripping activities and a feeling of tightness along the outside of the forearm.

❗️Many of us who have suffered an ankle sprain wonder whether it is necessary to go to A&E to have the injury assessed and treated, or whether we should just rest it at home. ❗️If the pain and swelling are severe and you are unable to weight bear on the foot, you probably should go to A&E. ❗️There are a set of guidelines called the Ottowa Rules that are often used to determine whether you need an xray of your ankle and these may help you to figure out whether you should go to A&E or not.

Plantar Fasciitis. With the onset of (hopefully) warmer weather many of us will be casting off our heeled winter boots and shoes in favour of lighter weight, cooler flat shoes or flip flops, or even bare feet. However this may lead to the development of pain in your heel - commonly referred to as Plantar Fasciitis, but more recently the term plantarfasciopathy is being used. Plantar fasciitis is a condition that is caused when the load that the plantar fascia- the tissue connecting your heel bone to your toes, has to work against is too high, causing it to develop micro-tears and possibly inflammation.

Congratulations to everyone who took part in the London marathon yesterday - now it is time to look after yourself. Take some time out from running 🏃🏼 but do keep moving with some gentle aerobic and mobility exercise such as swimming 🏊‍♀️, cycling 🚴🏼‍♀️ , pilates or yoga🧘🏼‍♀️ Make sure you get plenty of sleep 💤 to allow your body time to heal and recover from the stresses of the run