With just under 2 weeks to go until the 2025 London marathon many runners are making their last minute preparations for the big day.

Here are a few tips that you may find helpful.

To maximize your marathon performance, focus on hydration, nutrition, sleep, and mental preparation in the days leading up to the race. 

Ensure you’re well-hydrated by drinking plenty of fluids, especially in the last couple of days. 

Frozen Shoulder 

A Frozen shoulder or adhesive capsulitis, is typically a combination of some or all of the following ; 

• stiffness
• pain, often worse at night 
• limited range of motion in the shoulder joint. 

Cause

Research has not yet determined exactly why some people develop frozen shoulders but it appears to be caused by an over-reaction of the immune system. 

This massive inflammatory reaction (inflammation) in the shoulder causes adhesions, fibrosis and thickening of the capsule and ligaments that surround the shoulder joint which causes restriction of the space inside the shoulder joint, limiting range of movement and causing pain.

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

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. ❗️If in doubt you should always seek the advice of a qualified health care professional.