Meet Your Body’s Hidden Web: The Myofascial System

Understanding Myofascia: The Web that Connects Your Body

Have you ever wondered why pain in your foot sometimes leads to discomfort in your knee, back, or even your head? The answer lies in a remarkable part of your body called the myofascia—a strong, stretchy, and lubricated web of connective tissue that surrounds every muscle, bone, and organ. Imagine it like cling film or a cobweb weaving constantly beneath your skin, connecting every part of you into one unified system.

Your Body is All Connected

When a part of your myofascial system becomes tight, it doesn’t just create discomfort in that one spot—it can pull and affect distant areas, too. For example, tight calves might cause back stiffness or even headaches. That’s because your body is organised into myofascial meridians—lines along which tension travels, helping to explain how these connections work.

Key Myofascial Meridians

Superficial Back Line: Runs from your feet, up your back, and to your head. Issues in your legs can affect your entire back and neck.

Lateral Line: Runs down the sides of your body, so tightness in hips can pull at your shoulders, causing pain or imbalance. Treating just the sore spot often leads to only temporary relief. True, lasting comfort comes from understanding the whole myofascial network.

Try This At Home Curious about how interconnected your body is? Try this simple demonstration:

  1. Reach down towards your toes and notice how your back and legs feel.
  2. Using a ball, gently roll the bottom of your foot for 30 seconds.
  3. Now reach down again—many people notice their hamstrings or back feel looser, thanks to their myofascial connections in action!

Empower Your Well-being

At our clinic, we help people understand and work with their bodies’ myofascial systems, so they can move better and feel better—every day. Watch the video above to see more and experience the difference for yourself!

Ready to Take the Next Step?

Book a Consultation: Have specific concerns or want personalised advice? Book your consultation with our expert team today… Or Get More Guides: Stay up to date with the latest tips, exercises, and wellness strategies. Join our newsletter for regular guides and updates delivered straight to your inbox.

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Step Into the Right Pair

Step Into the Right Pair: Finding the Ideal Running Shoe for Marathon Success

Introduction

Training for a marathon? Whether you’re chasing a personal best or just crossing the finish line,
your shoes can make—or break—your journey. Unfortunately, choosing the right running
shoes is often clouded by marketing myths and outdated advice. The truth is, there’s no
“one-size-fits-all” solution. Let’s clear the confusion with evidence-based facts and explain
how professional foot and gait assessments can help you find your perfect stride.

Myths vs Facts About Marathon Running Shoes

Myth 1: Expensive Shoes Are Always Better

Fact: Price doesn’t always reflect performance or injury prevention. Studies show that comfort
and fit matter more than the cost. Some lower-cost models perform just as well in cushioning,
durability, and support [Nigg et al., 2015].

Myth 2: You Must Have a ‘Stability’ or ‘Neutral’ Shoe Based on Arch Type
Fact:

Arch height alone doesn’t determine your shoe needs. A 2014 randomised controlled trial
found no significant difference in injury rates between runners assigned shoes based on arch
height and those who chose neutral shoes [Knapik et al., 2014].

Myth 3: Everyone Needs Motion Control Shoes for Overpronation

Fact: Mild pronation is natural and often not problematic. Over-correcting with motion control
shoes can lead to discomfort or biomechanical inefficiency [Richards et al., 2009].

What the Science Says

A 2020 systematic review in Sports Medicine concluded that comfort is the best predictor of a
successful running shoe [Malisoux et al., 2020].
A 2021 paper in the Journal of Science and Medicine in Sport emphasised that individual gait
mechanics and joint loads vary widely, so footwear should be personalised [Fong et al., 2021].
The Luxembourg Institute of Health has led multiple studies showing that there is no universal
shoe type that prevents injuries, highlighting the need for individualised fitting [Malisoux et al.,
2016].

Your Gait Is as Unique as Your Fingerprint

Every runner has a unique foot structure, gait cycle, and biomechanical pattern. Some land on
their forefoot, others on their heels. Some rotate inward (pronate), others outward (supinate).
Without proper assessment, even top-tier shoes might not align with your natural stride.

Brooks, in 2023, carried out a comprehensive study analyzing the gait patterns of more than
20,000 runners during various marathon events. The study revealed that there is no
universally “correct” way to run. Instead, it highlighted a wide variation in foot strike types,
stride lengths, and joint loading—even among successful marathon finishers.

Hence, running efficiency comes from working with your body’s natural mechanics—not forcing
it into a specific pattern. This research strongly supports the idea that the ideal running shoe
should complement your individual gait and your functional need rather than being chosen
solely based on generic categories like foot type or arch height.

How Our Clinic Can Help You Run Smarter, Not Just Harder

At our clinic, we go beyond “shoe size” and color:

Foot & Gait Analysis
We use a traditional yet highly effective approach to gait analysis—starting with an assessment
of your foot structure, joint flexibility (especially in the foot and ankle), and strength across key
muscle groups in the lower limb. To enhance this, we also incorporate video gait analysis by
having you walk barefoot and then with shoes on a treadmill. This allows us to observe how
your foot strikes the ground in real time and how footwear may alter your natural movement.

Injury Prevention Strategies
Identifying muscle imbalances is often the key to stopping injuries before they start—and that’s
exactly what we focus on. Based on your individual movement patterns, we create a tailored
program that addresses your specific needs. It doesn’t always have to be
complicated—sometimes it’s as simple as stretching what’s tight and strengthening what’s
weak!

Personalised Shoe Guidance
Based on your biomechanics and running style, we recommend footwear that complements
your movement—not just what’s popular or based on your arch type. Whether you’re running on
flat concrete pavements or uneven cross-country trails, the demands on your feet and joints
vary—so your shoes should too. We help you select the right shoe for your environment, stride,
and training load to keep you running comfortably and injury-free.

Support for All Runners
Whether you’re just getting started with your first 5K, training for your 10th marathon, a
weekend jogger, or simply running for stress relief (or maybe from your ex—we won’t judge ),
we’re here to support you at every level. Our approach is always personalised—matching your
training goals, injury history, and running background with expert guidance to help you move
confidently and stay injury-free. No two runners are the same, and that’s exactly how we treat it.

Signs You Need a Gait Assessment

● Recurring injuries despite rest.
● Discomfort in knees, hips, or lower back after runs.
● Uneven shoe wear patterns.
● Unsure of which shoes work best for your running style.
● Planning to increase mileage or train for a race.

Run Smarter, Run Longer

Choosing the right running shoe isn’t about following trends—it’s about understanding your own
movement. The more aligned your footwear is with your natural gait, the better your body can
handle the demands of distance running. Small adjustments—like improving foot alignment or
switching to a shoe that complements your stride—can prevent injuries and boost efficiency
over time.

Whether you’re a seasoned marathoner or just getting started, our clinic can support you with
expert gait analysis, personalised shoe recommendations, and injury prevention strategies
tailored to your running goals.

Let’s help you move with confidence and cross every finish line feeling strong.

Contact us today to schedule a gait assessment or learn more about how we help runners
perform at their best—pain-free and with purpose.

References
Nigg, B. M., Baltich, J., Hoerzer, S., & Enders, H. (2015). Running shoes and running injuries:
mythbusting and a proposal for two new paradigms: ‘preferred movement path’ and ‘comfort
filter’. British Journal of Sports Medicine, 49(20), 1290–1294.
https://doi.org/10.1136/bjsports-2015-095054

Knapik, J. J., Trone, D. W., Tchandja, J., & Jones, B. H. (2014). Injury reduction effectiveness of
selecting running shoes based on plantar shape. Journal of Strength and Conditioning
Research, 28(9), 2255–2265. https://doi.org/10.1519/JSC.0000000000000364

Richards, C. E., Magin, P. J., & Callister, R. (2009). Is your prescription of distance running
shoes evidence-based? British Journal of Sports Medicine, 43(3), 159–162.
https://doi.org/10.1136/bjsm.2008.046680

Malisoux, L., Chambon, N., Delattre, N., Gueguen, N., Urhausen, A., & Theisen, D. (2020).
Injury risk in runners using standard or motion control shoes: a randomised controlled trial with
participant and assessor blinding. Sports Medicine, 50(3), 531–543.
https://doi.org/10.1007/s40279-019-01211-5

Fong, Y. Y., Ng, G. Y., Chung, M. M., & Ng, S. S. (2021). Effects of different running shoes on
gait biomechanics and running performance: A systematic review and meta-analysis. Journal of
Science and Medicine in Sport, 24(9), 856–864. https://doi.org/10.1016/j.jsams.2021.04.010

Malisoux, L., et al. (2016). Relationship between foot strike pattern and running-related injuries:
a systematic review and meta-analysis. American Journal of Sports Medicine, 44(7),
1820–1829. https://doi.org/10.1177/0363546516647613

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Heel Pain : Beyond Ice and Insoles

Heel Pain : Beyond Ice and Insoles

The Power of Shockwave Therapy for Stubborn Plantar Fasciitis

Introduction

Are you wincing with every morning step? That stabbing heel pain might be plantar
fasciitis—and if you’ve tried everything without relief, you’re not alone. Millions of people
struggle with this stubborn condition that can turn simple activities into painful ordeals. But
there’s hope beyond the usual ice packs and shoe inserts! Let’s explore how shockwave
therapy is changing the game for persistent heel pain.

What Is Plantar Fasciitis?

Plantar fasciitis occurs when the thick band of tissue running along the bottom of your
foot—connecting your heel to your toes—becomes inflamed or degenerates. When you walk,
this tissue—the plantar fascia—supports your arch and cushions your footfall. But if it gets too
tight, irritated or inflamed then it can make every step painful.

Signs and Symptoms

● Sharp, stabbing pain in the heel (especially those first steps in the morning!)
● Pain that decreases with activity but returns after prolonged standing or walking
● Tenderness along the sole of the foot
● Tightness in the Achilles tendon or calf muscles

Common Causes and Risk Factors

● Overuse (calling all runners and retail workers!)
● Flat feet or high arches
● Poor footwear choices
● Excess weight putting pressure on your feet
● Tight calf muscles limiting ankle movement

Traditional Treatments You May Have Tried

Most people start with conservative approaches, including:

● Rest and Ice: Reducing inflammation and giving tissue time to heal
● Stretching and Strengthening: Targeting the plantar fascia and calf muscles
● Orthotics or Heel Pads: Providing arch support and cushioning
● Physical Therapy: Improving biomechanics and mobility
● NSAIDs: For temporary pain relief

But what happens when these approaches don’t work? That’s where shockwave therapy
comes in!

Shockwave Therapy: When Traditional Treatments Fall Short

What Is Shockwave Therapy?

Extracorporeal Shockwave Therapy (ESWT) delivers high-energy sound waves to your painful
heel. These waves stimulate healing by:

● Boosting blood circulation to the area
● Encouraging new collagen production
● Breaking up the cycle of chronic inflammation
● Potentially dissolving scar tissue or calcifications

The Science Behind the Relief

Don’t just take our word for it—research supports shockwave therapy’s effectiveness:

● A 2018 study in the Journal of Foot and Ankle Surgery found that 92% of patients
reported significant pain reduction after ESWT treatment for chronic plantar fasciitis.

● Research published in the International Journal of Surgery (2015) analyzed 13
randomized controlled trials involving over 1,000 patients and concluded that ESWT was
significantly more effective than placebo treatments.

● A 2021 systematic review in Foot & Ankle International confirmed that both focused
and radial shockwave therapy provided long-term benefits for patients with chronic
plantar fasciitis, with effects lasting up to 12 months.

● The American Journal of Sports Medicine published a 5-year follow-up study showing
that 80% of patients maintained improvement after shockwave treatment, avoiding
surgery.

What to Expect During Treatment

Wondering what the experience is like? Here’s what most patients report:

● Each session typically lasts 20-25 minutes.
● You might feel mild discomfort during treatment—like a tapping sensation.
● Most patients need 3-5 sessions spaced about a week apart.
● Usually, after 4-5 sessions patients start noticing some improvements.
● After the last sessions, follow-up physiotherapy appointments are recommended after
3 weeks.

Real People, Real Results ✨

Sarah, a marathon runner: “After six months of barely being able to walk without pain, three
shockwave sessions gave me my running life back. It wasn’t immediate—it took about a month
to feel the full effects—but it was absolutely worth it.”

Michael, teacher: “Standing all day was becoming impossible. The morning pain was so bad I’d
have to crawl to the bathroom! Shockwave therapy was the only thing that worked after trying
everything else for almost a year.”

What to Expect from Shockwave Therapy:

While everyone’s healing journey is unique, here’s a general timeline for recovery after
shockwave therapy:

● First 48 hours: You may experience mild soreness at the treatment site, so recommend
avoiding high-impact exercise for the first 24-48 hours.
● Weeks 1-4: Many patients start noticing some improvement within 2-3 weeks, starts
responding to the treatment by increasing blood flow and collagen production.
● Months 1-3: This is typically when most patients experience significant pain reduction.
You’ll likely be able to gradually return to normal activities as your plantar fascia
continues to heal and strengthen.
● Beyond 3 months: Our experience and published research shows that 80-90% of
patients maintain their improvements 6 months after completing treatment.
Recovery time can vary based on factors like how long you’ve had plantar fasciitis, your overall
health, age, type of activity or work and whether you follow complementary care
recommendations.

Is Shockwave Therapy Right for You?

Shockwave therapy might be your next step if:

● You’ve had plantar fasciitis pain for more than 3 months
● Conservative treatments haven’t provided lasting relief
● You want to avoid more invasive options like injections or surgery
● You’re looking for a treatment with minimal side effects and no downtime

Ready to Step Forward Without Pain?

Living with persistent heel pain isn’t something you should accept as normal. If you’re tired of
limiting your activities and wincing with every step, shockwave therapy might be the solution
you’ve been searching for. So, if you’re wondering whether shockwave therapy could help with
your plantar fasciitis, we’re here to help. Contact us today to learn more and take the first step
toward pain-free living!

Remember, your journey to healthy, happy feet is personal—and you deserve care that’s
as unique as you are!

● This blog’s content is generic in nature and should not be interpreted as medical advice.
In order to prevent potential contraindications, a healthcare provider should always be
consulted with your specific condition before beginning any treatment.particularly with
morning pain. This is what we call a “break in pattern” as the body.

 

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💥 Shockwave Therapy: A Patient’s Story 💥

🔴 Our patient Mariessa was unable to exercise and in pain daily.

⚫️ She was losing fitness and getting increasingly frustrated by her limitations.

🔴 The chronic knee pain she was suffering from had been caused by an increase in road running. She had developed a stubborn tendon injury which was not resolving and was getting worse!

⚫️ She had been injured for over 9 months!!

🔴 Mariessa received a course of Shockwave Therapy and within 2 months was back exercising, enjoying life and free of her knee pain!

⚫️ Want to be Free of Pain & Back to your Best??

……………Then this short clip is a MUST watch 👇.

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Shockwave Therapy: An Alternative to Surgery

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🔴 Are you suffering from a long-term injury?

⚫️ Sick of your recurring Injury?

🔴 Jealous of all those people out exercising in the sunshine?

⚫️ Want to be Free of Pain & Back to your Best??

🔴 Gain an insight into Shockwave Therapy through the eyes of the patient.

⚫️ Over 80% success rates where other treatments have failed!!

🔴 Finally repair that damaged tendon, ligament or muscle!!

Contact Us leave a comment!

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🤕 Tech Neck 🤕 – A 21st Century Epidemic!!

🔴 Watch & Listen 👀 👂 below if your Screen Time 📱💻 has increased since the beginning of Lockdown!! Phil explains the long-term problems this can cause…
🔻…and click this link 👇 for access to our FREE “Tech Neck” Home Exercise Program.⚫️ https://app.rehabguru.com/portal/ZZRTciqOxV🔻…and as we’re feeling generous, if you’d like 10% off your next visit to our clinic, please go to:🔴 www.clydeinjuryclinic.co.uk/contact-us/🔻…and simply comment “Tech Neck Sucks!!”, and one of our team will get back to you with a unique voucher code to use next time we see or hear from you. 👍 💰
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I’m Injured!! When Can I Return to Running???

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So, you’re injured. Initially, you’ve probably followed the age-old RICE principle:

Rest

Ice

Compression

Elevation

This principle still has its place in rehab, but it is not the “holy grail” it once was! Even Gabe Mirkin, who introduced the regime in 1978, has withdrawn his support of the it due its ability to delay healing! Therefore, the first common mistake most runners make post-injury is prolonging this phase beyond the first 2-3 days. After the initial inflammation and pain is under control, the RICE principle becomes far less helpful due its negative effects on healing!!

The next stages of rehab should involve the MEAT principle:

Movement (Regular & Gentle)

Exercises (Safe & Effective)

Analgesics (Not Anti-inflammatories!)

Treatment (Self or Professional)

This principle aims to restore normal MOBILITY, STRENGTH & FUNCTION in the shortest possible timeframe.

  1. MOBILITY: Before you begin running again, check that you have full range of movement (ROM) in the joints surrounding the affected area. Compare ROM to the unaffected side! There should be little or no swelling, or pain. Both will limit normal ROM. A daily regime of prescribed mobility exercises will help speed up the return to normal.
  1. STRENGTH: The injured area should feel strong & stable prior to a return to running. The MEAT principle above will help promote this gradual strengthening process. Before you hit the road again see if you can do the following pain free:
  • Walk briskly for 30 minutes
  • Balance on one leg for 30 seconds
  • Perform 15-20 controlled single knee dips
  • Do 20-30 single leg calf raises
  • Perform a lunge matrix (forward, side, reverse, diagonals)

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This is especially important with any type of fracture, ligament injury or after surgery. Again, compare to the unaffected side!!

  1. FUNCTION: So, you feel ready to hit the road again, how do you return from injury without once again ending up on the Physio’s couch? The injured tissues are healing and therefore cannot tolerate the normal amount of stress, strain & load. Therefore, you must modify the amount of load to reduce the risk of recurrence yet still stimulate the healing tissues. How you plan your return will depend on the nature and severity of your injury and the length of time you’ve been out for. It should be gradual and graded. The more severe the injury, the more gradual and graded it needs to be. Initially, a walk-run-walk-run regime is advisable.

If you’re just returning from a slight niggle or have had less than 2 weeks out with a minor injury you may not need to be so cautious with your return. That said, even in that situation, returning straight to pre-injury level is a common mistake that can cause more serious injury. Begin running at your comfortable pace initially and progress from there. These 4 tips will help:

  1. Work below your ‘break point’
  2. Allow a rest day between each run and after a rehab day.
  3. Change 1 thing at a time (speed, distance, surface or elevation)
  4. Progress gradually when ‘comfortable’ to do so

These three key indicators will help you decided when its safe to return to running, however, if you are still experiencing pain or symptoms despite normal mobility, strength and daily function, always seek professional advice. Our expert clinical team see loads & loads of running related injuries and will be able to get you back to your best in the shortest timeframe possible.

Contact us to discuss your specific injury in more detail.

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Principles of Injury Prevention and Optimal Performance

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Dedicating to positive change through exercise is a necessary component of improving your health. However, an exercise mode that is unfamiliar, excessive or eccentric (lengthening under load) in nature increases the risk of excessive overload and eventually injury. There is nothing more frustrating than successfully working towards a training or health goal and for injury to prevent you achieving. Therefore, Clyde Injury Clinic has designed “The CIC 3 Step Injury Prevention Strategy”, an easy-to-follow guide explaining how to prevent injuries when training. This step by step process will reduce your long-term risk of injury and allow you to achieve all the exercise goals you set yourself.

The CIC 3 Step Injury Prevention Strategy

Step 1: Warm-Up Specificity: You know the importance of warm-up before exercise. It prepares the various bodily systems (& mind!) for the stress of exercise. To help reduce the risk of injury, warm-up should be as specific to the mode of exercise as is possible (i.e run to run, swing to swing, jump to jump, push to push, pull to pull, stabilise to stabilise!) Exaggerate the movement patterns and use very light loads, this way when the real work begins, your body will be primed and ready to perform!

 

Step 2: Progressive Overload: You want to be able to lift more, perform better and see progression. This motivates you to continue working hard and achieve your goals. Overload is when you place a load on your body that it is unfamiliar with or unaccustomed to. It is a necessary component of becoming fitter, faster, stronger. If Overload is applied too rapidly or in too large amounts, this excessive stimulus can lead to damage of the soft tissues (muscles, ligaments, tendons & bone) and eventually injury. The key to avoiding this situation is by introducing overload in a gradual and progressive way which allows your body to comfortably adapt and change to the increase it detects without causing damage to the underlying tissues.

 

Step 3: Be Realistic: Know yourself, push yourself, but be realistic in what your body is capable of at any given time. We are all designed differently, and as a result we all perform differently, with different strengths and different weaknesses. If you are naturally good at a certain forms of exercise then trust that your body can cope with being pushed. However, the areas of exercise where you feel weaker should be approached with more care. Never avoided, in fact you should be dedicating more time in your training diary to these activities, but at the appropriate intensity to avoid accident and injury. The principle of progressive overload will keep you right and most importantly….INJURY FREE!!!

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