How to Return to Running After IT Band Syndrome (Without Reinjuring Yourself)

How to Return to Running After IT Band Syndrome (Without Reinjuring Yourself)

That first pain-free day after IT band syndrome feels amazing. But here's the problem... Just because your knee feels better doesn't mean your body is ready to run. In this episode of The Runner's Sole Podcast, podiatrist and runner Sharon Miller explains how to safely return to running after IT band syndrome without falling into the common traps that send runners straight back to injury. From load management and tissue capacity to strength training, running form, pain monitoring, and graded return-to-run plans, this episode provides practical, evidence-based guidance to help you rebuild confidence and get back to running safely. If you've been dealing with IT band pain, outside knee pain while running, or you're trying to make a comeback after injury, this episode is for you. 🎧 IN THIS EPISODE YOU'LL LEARN: ✔ Why pain disappearing doesn't mean you're fully recovered ✔ What actually needs to heal after IT band syndrome ✔ The biggest mistakes runners make when returning to training ✔ Why "test runs" often lead to setbacks ✔ How to use walk-run intervals safely ✔ When to increase distance, intensity, and terrain ✔ Simple pain-monitoring rules during recovery ✔ The strength exercises that help prevent reinjury ✔ How running form influences IT band stress ✔ Warning signs you're progressing too quickly 🏃 KEY TAKEAWAY A successful comeback isn't your first pain-free run. It's your ability to train consistently, week after week, without the pain returning. Recovery isn't about rushing back to where you were. It's about rebuilding stronger foundations so you can keep running long after the injury is gone. The comeback isn't a moment. It's a process. 🔗 LINKS 🌐 All Episodes: https://www.buzzsprout.com/2545750 [https://www.buzzsprout.com/2545750] 👟 Online Foot Consultation: www.runnerssole.co.uk [http://www.runnerssole.co.uk/] 👥 Join Our Running Community: https://www.facebook.com/share/g/17oz7x3jFe/ [https://www.facebook.com/share/g/17oz7x3jFe/] 🏃 ABOUT THE PODCAST The Runner's Sole Podcast is where running meets science, stride by stride. Hosted by podiatrist and runner Sharon Miller, this podcast helps runners prevent injuries, improve performance, and better understand foot health through practical, evidence-based advice. Support the show [https://www.buzzsprout.com/2545750/support] Support the show [https://www.buzzsprout.com/2545750/support]

How Physical Health Impacts Relationships | Stress, Burnout & Connection

Healthy relationships don't start with better communication. They often start with better sleep, lower stress, more energy, and taking better care of yourself. In Part 2 of this special conversation on The Runner's Sole Podcast, podiatrist and runner Sharon Miller is joined once again by relationship architect, life coach, speaker, and author Benjamin Tagoe to explore the powerful connection between physical health and relationship health. Many people think relationship challenges are purely emotional, but our physical wellbeing often plays a much bigger role than we realise. Stress, fatigue, burnout, chronic pain, and poor recovery can affect how we communicate, connect, and show up for the people we care about most. From shared healthy habits and self-care to managing stress and building stronger connections, this episode offers practical insights for improving both your wellbeing and your relationships. If you've been feeling disconnected, exhausted, overwhelmed, or struggling to be fully present for the people around you, this episode is for you. 🎧 IN THIS EPISODE YOU'LL LEARN: ✔ How physical health influences relationship quality ✔ Why stress and fatigue affect communication and connection ✔ How burnout impacts emotional availability ✔ Why healthy relationships require healthy individuals ✔ The power of shared healthy habits and activities ✔ How movement can strengthen connection and quality time ✔ Why self-care is one of the best gifts you can give others ✔ Practical ways to improve both your wellbeing and your relationships ✔ How to recognise when your body is affecting your ability to connect ❤️ KEY TAKEAWAY Strong relationships don't exist in isolation. The way we sleep, recover, manage stress, move our bodies, and care for ourselves directly affects how we show up as partners, parents, friends, colleagues, and leaders. When we take better care of ourselves physically and emotionally, we're often better equipped to build healthier, stronger, and more meaningful relationships with others. 🔗 LINKS 🌐 All Episodes: https://www.buzzsprout.com/2545750 [https://www.buzzsprout.com/2545750] 👟 Online Foot Consultation: www.runnerssole.co.uk [http://www.runnerssole.co.uk/] 👥 Join Our Running Community: https://www.facebook.com/share/g/17oz7x3jFe/ [https://www.facebook.com/share/g/17oz7x3jFe/] 🏃 ABOUT THE PODCAST The Runner's Sole Podcast is where running meets science, stride by stride. Hosted by podiatrist and runner Sharon Miller, this podcast helps runners prevent injuries, improve performance, and better understand foot health through practical, evidence-based advice while exploring the wider connections between physical wellbeing, mental resilience, and healthy living. Support the show [https://www.buzzsprout.com/2545750/support] Support the show [https://www.buzzsprout.com/2545750/support]

The Foot-Brain Connection: What Your Feet Are Telling Your Brain

What if your feet are doing far more than just carrying your body weight? Every step you take sends thousands of signals to your brain, helping you stay balanced, coordinated, and aware of the world around you. But when that communication system breaks down, it can affect far more than your feet. In this episode of The Runner's Sole Podcast, podiatrist and runner Sharon Miller explores the fascinating connection between the feet and the brain, revealing how your feet function as sensory organs, balance systems, and communication hubs that influence movement, confidence, posture, and overall wellbeing. From nerve endings and proprioception to balance, chronic pain, diabetes, footwear, and mobility, this episode uncovers the science behind one of the most overlooked relationships in the human body. If you've ever experienced foot pain, balance issues, numbness, tingling, or simply want to understand how your body moves more effectively, this episode is for you. 🎧 IN THIS EPISODE YOU'LL LEARN: ✔ Why your feet are constantly communicating with your brain ✔ How 100,000 nerve endings in each foot help control movement and balance ✔ What proprioception is and why it matters ✔ How the brain uses information from your feet to keep you upright ✔ What happens when foot-to-brain communication becomes disrupted ✔ How diabetes, nerve damage, arthritis, and chronic pain affect movement ✔ The surprising emotional impact of foot pain ✔ How footwear influences sensory feedback ✔ Early warning signs your feet may be giving you about your health ✔ Practical ways to improve balance, mobility, and foot function 👣 KEY TAKEAWAY Your feet are not passive structures at the end of your legs. They are intelligent sensory systems that continuously guide your brain about balance, stability, movement, and safety. Healthy feet support confident movement, better posture, improved balance, and a stronger connection between the body and the brain. Because every step is really a conversation. 🔗 LINKS 🌐 All Episodes: https://www.buzzsprout.com/2545750 [https://www.buzzsprout.com/2545750] 👟 Online Foot Consultation: www.runnerssole.co.uk [http://www.runnerssole.co.uk/] 👥 Join Our Running Community: https://www.facebook.com/share/g/17oz7x3jFe/ [https://www.facebook.com/share/g/17oz7x3jFe/] 🏃 ABOUT THE PODCAST The Runner's Sole Podcast is where running meets science, stride by stride. Hosted by podiatrist and runner Sharon Miller, this podcast helps runners prevent injuries, improve performance, and better understand foot health through practical, evidence-based advice. Support the show [https://www.buzzsprout.com/2545750/support] Support the show [https://www.buzzsprout.com/2545750/support]

Strong Mind, Strong Miles.

Feeling mentally exhausted… even when your body looks fine? Sometimes the hardest part of running isn’t physical — it’s emotional. In this episode of The Runner’s Sole Podcast, podiatrist and runner Sharon Miller sits down with relationship architect, life coach, speaker, and author Benjamin Tagoe to explore the powerful connection between physical health, emotional wellbeing, stress, resilience, and mindset. From burnout, motivation dips, and mental fatigue to recovery, movement, and building healthy habits, this episode dives into how our bodies and minds constantly influence each other — both on and off the track. If you’ve been feeling overwhelmed, emotionally drained, struggling with consistency, or trying to rebuild your confidence after setbacks… this episode is for you. 🎧 IN THIS EPISODE YOU’LL LEARN: ✔ Why physical and mental health are deeply connected ✔ How stress and emotional burnout show up in the body ✔ Why movement helps reduce stress and improve emotional resilience ✔ The difference between healthy discipline and toxic pushing ✔ Why recovery matters for both your body and mind ✔ How running and movement can help process grief, stress, and anxiety ✔ Simple habits that build long-term mental resilience ✔ Why consistency matters more than motivation ✔ How to rebuild trust in yourself through small daily actions 🧠 KEY TAKEAWAY Mental resilience doesn’t mean being strong all the time. It means adapting, recovering, and continuing forward even during difficult seasons. Your body and mind are constantly communicating — and learning how to care for both can completely change the way you live, move, and recover. 🔗 LINKS 🌐 All Episodes: https://www.buzzsprout.com/2545750 [https://www.buzzsprout.com/2545750] 👟 Online Foot Consultation: www.runnerssole.co.uk [http://www.runnerssole.co.uk/] 👥 Join Our Running Community: https://www.facebook.com/share/g/17oz7x3jFe/ [https://www.facebook.com/share/g/17oz7x3jFe/] 🏃 ABOUT THE PODCAST The Runner’s Sole Podcast is where running meets science, stride by stride. Hosted by podiatrist and runner Sharon Miller, this podcast helps runners prevent injuries, improve performance, and better understand foot health through practical, evidence-based advice. Support the show Support the show [https://www.buzzsprout.com/2545750/support]

Heal Heel Pain Fast | The 2-Week Plantar Fasciitis Recovery Plan

That sharp heel pain when you take your first steps in the morning? Yeah… your foot is officially protesting. In this episode of The Runner’s Sole Podcast, podiatrist and runner Sharon Miller breaks down how to heal heel pain naturally, why plantar fasciitis happens, and the exact 2-week recovery plan that actually works — without gimmicks, miracle gadgets, or giving up your sanity. From morning pain and tight calves to stretching routines, footwear mistakes, recovery timelines, and strengthening exercises, this episode gives you practical, science-backed advice to reduce heel pain and get back to walking and running comfortably again. If you’ve been dealing with plantar fasciitis, sore heels, or foot pain that keeps coming back… this episode is for you. 🎧 IN THIS EPISODE YOU’LL LEARN:  ✔ What plantar fasciitis actually is  ✔ Why heel pain is worse in the morning  ✔ The biggest mistakes making your heel pain worse  ✔ The 2-week plantar fasciitis recovery plan  ✔ The best stretches for heel pain relief  ✔ Why tight calves contribute to plantar fasciitis  ✔ Strengthening exercises that help prevent heel pain from returning  ✔ How shoes can secretly worsen your foot pain  ✔ What recovery should realistically look like week by week 👣 KEY TAKEAWAY  Heel pain is stubborn — but it’s treatable.  The key isn’t chasing quick fixes. It’s reducing stress, improving foot strength, stretching consistently, and giving your body the support it actually needs to heal. Small daily habits can make a massive difference in how your feet feel. 🔗 LINKS  🌐 All Episodes: https://www.buzzsprout.com/2545750 [https://www.buzzsprout.com/2545750] 👟 Online Foot Consultation: www.runnerssole.co.uk [https://runnerssole.co.uk/] 👥 Join Our Running Community: https://www.facebook.com/share/g/17oz7x3jFe/ [https://www.facebook.com/share/g/17oz7x3jFe/] 🏃 ABOUT THE PODCAST  The Runner’s Sole Podcast is where running meets science, stride by stride.  Hosted by podiatrist and runner Sharon Miller, this podcast helps runners prevent injuries, improve performance, and better understand foot health through practical, evidence-based advice. Support the show [https://www.buzzsprout.com/2545750/support] Support the show [https://www.buzzsprout.com/2545750/support]