This year’s charity walk is especially meaningful to us because our Co-Founder & Director, Lee, will be lacing up his walking boots and taking on the challenge himself.

By taking part, Lee hopes not only to support an incredible cause but also to raise awareness of the importance of movement, physical activity, and looking after both physical and mental health.

Whether you’re walking a few miles with friends or completing a multi-day charity event, we hope Lee’s journey inspires others to get active and support this fantastic cause.

When Dave asked me to get involved, I didn’t hesitate for a second.

First and foremost, Oldham Athletic is in my blood. My family and I have supported the club since birth, I’ve been a season ticket holder for many years, and Thomas Halliwell Ltd actually sponsors the club. Safe to say, OAFC is very close to my heart.

Secondly, the core purpose of this walk is to support mental health a cause that couldn’t be more important today. So many people deal with mental health challenges daily, and I’ve seen firsthand how devastating the impact can be on close friends and family. Raising awareness is crucial.

Finally, through our new venture, Advanced Physio & Sports Injury Ltd, sponsoring this event felt like a perfect fit. Not only does it align with my own personal fitness journey, but it also highlights just how essential regular physiotherapy is when recovering from a challenging physical event like this

Co-Founder & Director, Lee

Proud to Sponsor the Oldham Athletic Community Trust Charity Walk Supporting Every Step

At Advanced Physio & Sports Injury, we’re passionate about helping people move better, recover from injury, and stay active. That’s why we’re incredibly proud to sponsor the Oldham Athletic Community Trust’s “Mind the Gap” Charity Walk, supporting mental health awareness while raising vital funds for an incredible cause.

The challenge will see participants walk from Oldham Athletic’s Boundary Park to Fleetwood FC, covering an impressive distance over several days. Every mile walked represents determination, resilience, and the importance of looking after both our physical and mental wellbeing.

As a physiotherapy clinic based in Royton, we believe movement has the power to change lives. Whether it’s taking your first steps after an injury, training for a marathon, or completing a charity walk, every journey begins with putting one foot in front of the other.

Why We’re Supporting This Challenge

Mental health affects people from all walks of life, and initiatives like the Oldham Athletic Community Trust’s charity walk help raise awareness while encouraging conversations that can make a real difference.

Walking is one of the simplest and most effective forms of exercise. It improves cardiovascular fitness, strengthens muscles and joints, boosts mood through the release of endorphins, and can reduce stress and anxiety. It’s also something that almost everyone can enjoy, regardless of age or fitness level.

We’re proud to play a small part in helping support this fantastic community initiative and wish every participant the very best throughout the challenge.

Physiotherapy Advice for Long-Distance Walkers

Walking long distances places repetitive stress on your muscles, joints, tendons, and feet. Preparing properly and recovering well can make a huge difference to how comfortable you feel throughout the challenge.

How to Tape Your Feet to Help Prevent Blisters

Blisters are one of the most common issues experienced during long-distance walks. They develop when friction causes the layers of skin to separate, allowing fluid to build up beneath the surface.

Taping areas that commonly rub before you start walking can significantly reduce friction and help prevent painful hotspots.

Our Physiotherapy Tips

• Apply tape to clean, dry skin before you begin walking.
• Focus on high-friction areas such as the heels, balls of the feet, and the sides of the big toe.
• Smooth the tape down carefully to avoid wrinkles, as folds in the tape can create additional friction.
• Wear well-fitting walking shoes and moisture-wicking socks.
• If you notice a hotspot developing during the walk, stop early and apply additional protection before it becomes a blister.

Prevention is always easier than treating a blister once it has formed.

What Causes Knee Pain During Long Walks?

Knee pain is one of the most frequent complaints we see in people who regularly walk long distances.

The knee absorbs significant force with every step. Over the course of a 20-mile walk, your knees may experience tens of thousands of loading cycles, placing considerable demand on the surrounding muscles and soft tissues.

Common causes include:

• Muscle fatigue reducing support around the knee.
• Weak gluteal or hip muscles affecting alignment.
• Tight calves, hamstrings, or quadriceps altering movement patterns.
• Walking on uneven terrain or steep hills.
• Poor footwear or worn-out trainers.
• Sudden increases in walking distance without adequate preparation.

The pain may present as:

• Pain around the kneecap (Patellofemoral Pain Syndrome).
• Pain on the outside of the knee (often associated with Iliotibial Band Syndrome).
• General stiffness after prolonged walking.
• Swelling caused by overloading the joint.

How Physiotherapy Can Help

At Advanced Physio & Sports Injury, we don’t just treat symptoms we identify the underlying cause.

A physiotherapy assessment may include:

• Gait and walking analysis.
• Strength testing.
• Mobility assessment.
• Foot and ankle biomechanics.
• Individualised rehabilitation exercises.
• Advice on footwear and training progression.

Addressing these factors early can help prevent minor aches from becoming more significant injuries.

Recovery After Walking 20 Miles

Recovery is just as important as the walk itself. Giving your body time to repair helps reduce soreness, lowers injury risk, and prepares you for the next day’s challenge.

Immediately After Finishing

Try to avoid sitting down straight away. Instead:

• Walk slowly for 5–10 minutes to allow your heart rate to return to normal.
• Drink plenty of water or electrolyte drinks.
• Eat a meal or snack containing carbohydrates and protein within the first hour.
• Change into dry clothing and socks if needed.

Mobility and Stretching

Gentle stretching can help reduce stiffness. Focus on:

• Calves
• Hamstrings
• Quadriceps
• Hip flexors
• Glutes

Avoid forcing stretches into pain. The aim is to restore normal movement rather than increase flexibility.

Compression and Elevation

If your legs feel swollen or heavy:

• Elevate your feet above heart level for 15–20 minutes.
• Consider wearing compression socks if recommended by a healthcare professional.

Prioritise Sleep

Sleep is when your body carries out most of its repair work. Aim for 7–9 hours of quality sleep to support muscle recovery and reduce fatigue.

Listening to Your Body

Some muscle soreness after a long walk is completely normal. However, persistent pain, swelling, limping, or discomfort that continues for several days shouldn’t be ignored.

Early assessment and treatment can often prevent a small issue from becoming a longer-term injury.

If you’re preparing for a walking challenge, recovering afterwards, or experiencing pain during training, our team at Advanced Physio & Sports Injury can help with:

• Physiotherapy assessments
• Sports injury rehabilitation
• Strength and conditioning programmes
• Injury prevention advice
• Return-to-activity plans

Our goal is to help you stay active, move confidently, and enjoy the activities you love.

Good Luck to Everyone Taking Part

We’d like to wish every participant in the Oldham Athletic Community Trust’s Mind the Gap Charity Walk the very best of luck.

A special good luck goes to our own Co-Founder & Director, Lee, who will be walking alongside the team throughout the challenge.

If you’d like to support this fantastic cause, please consider making a donation via the official JustGiving page. Every contribution, no matter how big or small, will help the Oldham Athletic Community Trust continue its valuable work in supporting mental health within our local community.

👉 Donate here: https://www.justgiving.com/page/mind-the-gap-oact

Every step taken helps make a difference.

Together, we can support better physical health, better mental wellbeing, and a stronger community one step at a time.