Runners Knee

Do you feel any pain behind or around your kneecap when bending your knee to squat, kneel, run, or when walking downstairs or downhill?

Free Pik Knee 1Image courtesy of FreePik 

Runners hit the ground with anything over 5 times their body weight on each stride!
So, it’s not surprising your knees & ITBs (Iliotibial band) can start to feel some pain…. the cumulative effect of each & every step in training and racing is immense.

Patello-femoral pain syndrome (PFPS) is also known as “Runner’s Knee” which occurs when the stress of running causes an irritation where the kneecap (patella) sits on the thigh bone (femur). The common causes of Runner’s Knee include:

  • overuse due to repeated bending and loading to the knee joint
  • direct trauma e.g. a fall, misalignment of the kneecap
  • a muscular imbalance of the thigh muscles which can lead to a disproportionate load on the kneecap, often due to an ITB injury

An ITB injury could be caused by a mobility issue, strength, control or simple technique fault.

Figuring out which of these factors is causing the pain will help on the road to recovery.

Free Pik Knee 3

Image courtesy of FreePik 

How to fix it

In the initial stages of pain it is important to rest the knee for a few days, with elevation, compression and regular application of ice if the knee is swollen. Taking anti-inflammatory medication may also be required if the pain and swelling is moderate to severe.

Exercises recommended for runner’s knee include:

  • hip flexor and gluteal strengthening exercises for the gluteal muscles in a non-weight bearing position initially, with progression into standing exercises.

If pain persists with return to running after 5-10 days, it is recommended to consult your doctor, an Orthopaedic specialist or a Physiotherapist for further guidance or treatment.

Prevention is key

50% of running injuries are recurrences, so do not ignore sore spots – for example in the front or outside of your knee, front or inside of your shin, around your Achilles tendon.

Although it can be frustrating, take the time to allow for the soft tissue healing process by resting and icing the area for a day or two. If this isn’t enough to ease pain continue to rest and try some light rehab for example cross training to maintain fitness, foam rolling areas above and below sore spot and taping if necessary. A running assessment may also be beneficial to identify any problems with running technique which may be affecting you bio mechanics.

Free Pik Knee 2

Image courtesy of FreePik 

Face the Dragon!

One of the most emotionally charged swim starts in the world.
Over 2200 athletes starting, thousands of spectators, one stunning location.

On Sunday 9th September David definitely faced the dragon and completed the 2018 Ironman race in excellent time.

Check out Davids 2018 IRONMAN Wales race via the photographs taken by his family on the day…

Iron Man Wales 2018DW8DW7DW9DW14DW2DW3DW15DW11DW10DW1DW16DW12DW5DW4DW13DW6


The scenery, the support, the passion – This race is nothing short of epic!

The Countdown is on…

9th September 2018 – Just 2 days to go until David takes part in the Ironman Wales. 

IRONMAN Wales begins on Tenby’s North Beach, which provides one of the most spectacular swim locations on the race circuit. Despite challenging bike and run courses, athletes are treated to consistent and motivating inspiration from some of the most vocal and enthusiastic spectators in endurance sports.

Originally from:



One of the most difficult one-day sporting events in the world!

You may ask well, what is an Ironman Competition?

Let me tell you; an Ironman Triathlon is one of a series of long-distance triathlon races organized by the World Triathlon Corporation (WTC), consisting of a 2.4-mile (3.86 km) swim, a 112-mile (180.25 km) bicycle ride and a marathon 26.22-mile (42.20 km) run, raced in that order and without a break. It is widely considered one of the most difficult one-day sporting events in the world.

Most Ironman events have a limited time of 17 hours to complete the race. The race typically starts at 7:00 a.m.; the mandatory swim cut off for the 2.4-mile (3.86 km) swim is 9:20 a.m. (2 hours 20 minutes), the mandatory bike cut off time is 5:30 p.m. (8 hours 10 minutes), and the mandatory marathon cut off is midnight (6 hours 30 minutes). Any participant who manages to complete the triathlon within these time constraints is designated an Ironman.

After grueling training and competing in a number of triathlons on Sunday
9th September 2018 David will be competing in his second Ironman competition this time in Wales, his first was the Ironman UK Bolton in 2015. We’ll keep you posted on how David gets on.

IRONMAN Wales is SOLD OUT! A record field will Face the Dragon this year in what will be the biggest ever IRONMAN Wales. If you’ve got a place in this year’s race, you’re in for the ride of your life! 

Anything is Possible!

“In 1978, U.S. Naval Commander John Collins and his wife Judy issued a challenge. They proposed combining Oahu’s 2.4 mile swim race, 112 mile bike race, and 26.2 mile marathon. On February 18, 1978 fifteen competitors, including Collins, traveled to Waikiki to take on the first-ever IRONMAN challenge. 

Swim 2.4 miles, bike 112 miles, run 26.2 miles- BRAG FOR THE REST OF YOUR LIFE. “

– John Collins, IRONMAN co-founder

Originally from:

Hit the Pavement: How Walking to School Benefits Your Kid!

boy in brown hoodie carrying red backpack while walking on dirt road near tall trees
Photo by Pixabay on

With fond memories of walking to school when we were children. Sometimes walking by yourself and other times walking with friends. I’m sure we always enjoyed the stroll.

Well, now there’s a bit of research that supports the positive vibes we got from walking to school. A study, called the “Mass Experiment 2012,” which took place in Denmark, examined the school transportation habits of nearly 20,000 children between the ages of 5 and 19. The article, “Walking to School Improves Students’ Ability to Concentrate,” reported that the study found that kids who walked or biked to class performed better than kids who were driven to school by their parents, or who took public transportation. The daily, morning exercise was the key that helped kids unlock their concentration “skills.”

Here are a few other reasons why walking to school is so great for your kid: 

Walking keeps kids healthy

This is obvious, but still worth mentioning. Staying active helps children stay physically fit. Also: Walking to and from school every day can help kids get in the habit of engaging in physical activity.

Walking allows kids to stop and smell the roses

Kids have to examine every new neat thing they come in contact with. And that’s why walking outside is so great! Walking to and from class allows kids to get acquainted with the natural world.

Walking = friend making

Allowing your kid to walk with a group of kids to class allows your child to get to know new children.

Just make sure before you send your child out the door, you make them a hearty breakfast. Also, keep in mind: If your kid is walking to class, she/he may very well may be walking home, too. To make sure their hunger is satisfied until dinner, consider making an  after-school snacks.

Southport Triathlon 2018

Held on Sunday 20th May 2018 

The Southport sprint and standard distance triathlon attracts triathletes of all ability levels, from complete novices to elite competitors. Based at Waterside Lodge a modern, purpose built two-storey Activity Centre on Southport Marine Lake, it has become one of the biggest local events, reaching maximum capacity every year. The sprint distance event is a 750m swim / 20k cycle / 5k run, the standard distance is 1500m swim / 40k cycle / 10k run. The cycle course takes place on closed roads and the run course is based around the marina on tarmac paths. 

Guess who was mad enough to take part….

Hand Pain!


What Causes Hand Pain and Numbness?

The carpal tunnel is a structure in the wrist that contains the tendons that control the fingers and then median nerve, which innervates the thumb and first two fingers.

When the carpal tunnel is too small and/or inflammation occurs in the tendons that run through it, the median nerve becomes compressed, causing symptoms such as pain, numbness, and tingling in the wrist, hand, and fingers.

Hand 3-002    Hand 4-004

Symptoms of Carpal Tunnel Syndrome

Symptoms of carpal tunnel syndrome include, but are not limited to, the following:
● Tingling and numbness in palm, thumb, or first two fingers, especially during the night or in the morning. The sensation may cause people to want to “shake out” the hand.
● Aching pain in the wrist and hand, with occasional shooting pains up the forearm
● Weakness in the hands and fingers and trouble gripping or holding objects
Carpal tunnel syndrome is treated with nonsurgical methods such as splinting, ice therapy, and behavioural modifications. It can also be treated surgically with a procedure called carpal tunnel release.






Text Neck is Fast Becoming an Epidemic!

and could wreck your neck!

Birkdale 3
The human head weighs about a dozen pounds. But as the neck bends forward and down, the weight on the cervical spine begins to increase. At a 15-degree angle, this weight is about 27 pounds, at 30 degrees it’s 40 pounds, at 45 degrees it’s 49 pounds, and at 60 degrees it’s 60 pounds.

That’s the burden that comes with staring at a smartphone — the way millions do for hours every day.