Meet Gemma Extence: Osteopath, Sports Massage Therapist, and Running Enthusiast
My Journey into Osteopathy
A Passion for Running
Since then, I’ve achieved significant milestones, including completing my first marathon and representing the Dartford Harriers in various events. This experience has deepened my understanding of the mental and physical aspects of injury recovery—knowledge I bring to my practice.
Beyond Running: Adventures and Family
Outside the clinic, my husband and I share a love for hiking, often accompanied by our two dogs and our daughter. We’ve hiked and wild camped in incredible places like Australia’s Blue Mountains, the rugged landscapes of Wales, and the scenic Transfăgărășan Road in Romania, where we even spotted bears!
Supporting Women in Fitness and Health
BONUS CONTENT!
Tips for Runners During Pregnancy
For runners looking to stay active during pregnancy while minimising pelvic floor strain, here are some tips I found invaluable:
- Avoid downhill running (though I indulged in one hilly run for a special occasion!).
- Opt for treadmill running to reduce impact.
- Incorporate interval training, such as alternating one minute of walking with two minutes of running.
- Increase strength training, especially as running distances decrease.
- Practice self-compassion and acknowledge the incredible work your body is doing.
- Listen to your body and rest when needed.
- Swap runs for long walks or hikes as a low-impact alternative.
- Try swimming—it’s a wonderful, weightless activity, especially in later pregnancy.
- Stay hydrated and fuel your body adequately.
- Avoid exercises that increase intra-abdominal pressure, such as pull-ups.
- Embrace a slower pace—yes, even if it means watching Netflix on the treadmill!
Pregnancy is a unique journey, and these adaptations helped me stay connected to the sport I love while prioritising my health and my baby’s.
