Some takeaways from Denise Park's excellent talk last night:

Don't try and stretch your iliotibial band - you can't, and it irritates the tissues around it.

Hip joint pain is felt in the groin - pain on the outer aspect of the hip is not from the hip joint.

2/4/7 rule - don't do more than 2 hard days in a row, do 4 decent days a week, do something 7 days a week.

Don't stretch before running, just move your joints/muscles through the range of movement they will be going through for what you plan to do. She clearly is not a stretching enthusiast.

Take care with very cushioned shoes and those with carbon plates - ease into them, don't wear them all the time, and do foot and ankle strengthening exercises.

Kinesiotape - she went on an 8 day course on its use - there are different ways to put it on - if advised to use it by a physio get them to show you how.

Strengthen, strengthen, strengthen - core exercises are crucial.

Not all under foot pain is plantar fasciitis, not all swelling at the back of the knee is a Baker's cyst, not all knee pain is arthritis or related to meniscus problems.

Don't have joint surgery without seeing a good physio first - post Covid, 8 patients seeing her were able to cancel hip replacement surgery.

She spoke for 75 minutes - all worth taking in.