Return to running after injury: an 8-week walk-run plan

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Return to running after injury: an 8-week walk-run plan

Talk to your doctor first. General education, not medical advice.This content is general education, not medical advice, diagnosis or treatment. Get approval from your physician or another qualified healthcare provider before starting any exercise program, especially if you have a medical condition, a recent injury or surgery, are pregnant, or take medication. Stop and seek medical advice if an exercise causes pain, dizziness, chest discomfort or shortness of breath. You choose to exercise at your own risk. Read the full medical disclaimer.

Last checked: October 2026 · Protocol Archive Editorial · General information, not medical advice

This is the general, self-guided return-to-running plan for any lower-limb injury. It summarizes the shared principles of published NHS and US hospital physical therapy leaflets and a recent research review: readiness checks, a walk-run build-up, a simple pain rule and strength work. The 8-week plan itself is our own, written to be a little gentler than most hospital tables. It is not an NHS or hospital program.

If you had a specific injury, we also have injury-specific plans for a knee injury, an ankle sprain, a calf strain and a stress fracture, which add the tests and timings that matter for that injury. If you are under the care of a physical therapist, surgeon or doctor, their plan comes first.

Had a specific injury? If your setback was a knee injury, ankle sprain, calf strain or stress fracture, pick that injury’s plan below; use this general plan for other lower-limb injuries or if you are not sure.

After a knee injury10 weeks: runner’s knee, IT band pain, and after a knee injury once you’re clearedAfter an ankle sprain12 weeks from first steps to running, with balance and hop testsAfter a calf strain10 weeks: rebuild calf strength, then a gradual walk-runAfter a stress fracture10 weeks for low-risk stress fractures, once a clinician has cleared you
Check first. Get checked by a physical therapist or doctor first if you have had surgery (for example an ACL repair), a stress fracture — especially of the front of the shin, the foot’s navicular bone or the hip — a tendon injury, a heart or other medical condition that limits exercise, or if you’re unsure whether you’re ready. If a physical therapist, surgeon or doctor is already treating you, follow their plan over this one.
On this page
  1. Are you ready to start?
  2. The pain rule
  3. How the plan works
  4. Day-by-day plan
  5. Strength exercises
  6. When to stop and get help
  7. Questions

Are you ready to start?

Published programs use tests like these before the first run. Tick them off; if you can’t pass one yet, keep working on the strength exercises below and try again in a week.

  • 30-minute walk: You can walk briskly for 30 minutes without pain (one US hospital uses 1 mile at a brisk pace, with no limp and no pain or swelling afterward).1,2,4,5
  • Daily activities: Stairs, dressing and walking cause no pain or swelling (or only low-level symptoms, depending on the injury), and nothing flares in the next 24 hours.2,3
  • Single-leg balance: You can stand on the injured leg for at least 20 seconds.3
  • Single-leg heel raises (optional): More than 25 full, pain-free heel raises on the injured leg at a steady, controlled pace (one US hospital times them to a 60-beats-a-minute metronome).4
  • Single-leg squat (optional): 60 seconds of slow single-leg squats to about 45 degrees of knee bend on each leg, pain-free and well controlled.4
  • Single-leg hops (optional): 60 seconds of single-leg hopping on each leg without pain. A 2024 review of shin bone stress injury guidance found the single-leg hop was the specific test most often named, though only a minority of protocols used any formal test.4,6
  • Clinician check (optional): A physical therapist confirms the injured area is strong enough. After a shin bone stress injury, protocols that set a pain-free period with walking and daily activities before running most often use 10–14 days.2,6

The pain rule

General muscle soreness, slight discomfort that settles within 24 hours, or stiffness at the start that eases within about 10 minutes is acceptable — carry on. If discomfort hasn’t settled by the next day, repeat the level rather than moving up. Pain that starts early and worsens as you run, sharp pain, joint swelling, limping, pain that disturbs your sleep or pain lasting more than 48 hours is not acceptable — stop or cut back and go back to the previous level. Some tendon programs use a looser rule (pain up to 5/10 that eases as you run, is back to normal within 24 hours and isn’t creeping up week to week), ideally agreed with a physical therapist; after a bone stress injury, running should be pain-free.2,4,5,6

How the plan works

  • Walk-run first. Start with easy, conversational-pace walk-run intervals and shrink the walk breaks over several weeks until you can jog about 30 minutes without stopping. Two NHS trust leaflets reach this in 6 weeks; our plan suggests 8.1,2,4,6
  • Alternate days. Run 2–3 times a week at first, with at least one rest day between runs.1,2,5,6
  • Progress by how you feel, not the calendar. Move up only when the current level is pain-free, and repeat a level two or three times if needed. Step back a level if symptoms appear.1,4,5
  • Build gradually. Once you can run about 30 minutes continuously, a common guide is to add no more than about 10% a week. The evidence for this exact figure is weak; one study of new runners linked weekly jumps above 30% with more of certain overuse injuries, but the result was not statistically significant.1,2,6,8
  • One change at a time. Change time or distance, how often you run, or speed — never more than one at once. Build time or distance before adding speed.1,2,3,5
  • Keep up strength and cross-training. Do strength work at least twice a week on non-running days. Cycling, swimming or a cross-trainer (elliptical) keep your fitness up while running volume is low.2,4,5,9
  • Flat ground first. Start on a treadmill, track or flat path before tackling hills or uneven ground.5,6

What you’ll need Paid links

Some sessions in this plan use these items. Household swaps are listed where they work.

  • Exercise mat · Non-slip, about 6 mm (1/4 in) thick, for floor exercises. A rug or folded blanket works.
  • Exercise step · Optional, with a non-slip top. The bottom stair with a handrail works well.
  • Foam roller · Medium density; a smooth roller is gentler than a ridged one. A rolled towel works for some exercises.

Links go to Amazon search results, so you choose the product and price. We don’t recommend specific brands. As an Amazon Associate we earn from qualifying purchases, at no extra cost to you. How we make money

Your 8-week plan, day by day

Day 1 is a Monday in this plan, but you can start on any day as long as you keep the same pattern of run, strength and rest days. Tick each day off as you go. Your ticks and pain scores are saved on this device only, with no account.

Start here

Day 1 is below. Run on alternate days, and use the weekly check-in to decide whether to move on or repeat a week.

Week 1Bring impact back with short jogs and long walk breaks3 runs · 2 strength days · 2 rest days
  1. Day 1Walk-run A

    5 min brisk walk, then 6 rounds of 1 min easy jog + 2 min walk (18 min), then 5 min walk.

    Tip: Warm up with 5 minutes of brisk walking before the first jog. It makes the start feel easier.

  2. Day 2Strength

    Strength circuit (see the list below), 2 sets of each exercise.

    Tip: Move slowly, about 3 seconds down and 2 up. Control beats speed.

  3. Day 3Walk-run A

    Repeat Monday.

    Tip: Jog slowly enough to talk in full sentences. Easy pace is the point of this stage.

  4. Day 4Rest or cross-train

    Rest, or 20–30 min easy cycling or swimming.

    Rest days are when tissues adapt to the load. Easy moving about is fine.

  5. Day 5Walk-run A

    Repeat Monday.

    Tip: Take short, light steps. A quicker, shorter stride is usually gentler than long strides.

  6. Day 6Strength

    Strength circuit, 2 sets of each exercise.

    Tip: Stop each set when your form starts to slip, even if you have not reached the number.

  7. Day 7Rest day

    Check the injured area this morning. Compare it with how it felt before your last session.

Week 1 check-in: Move to week 2 only if all 3 runs felt fine (or only mildly sore) and any soreness settled within 24 hours; otherwise repeat week 1.

Week 2Equal jog and walk time3 runs · 2 strength days · 2 rest days
  1. Day 8Walk-run B

    5 min walk, then 6 rounds of 2 min jog + 2 min walk (24 min), then 5 min walk.

    Tip: Pick flat, even ground or a treadmill. Hills and rough paths come later.

  2. Day 9Strength

    Strength circuit, 2–3 sets.

    Tip: Mild effort and muscle tiredness are expected. Sharp pain is not, so stop that exercise.

  3. Day 10Walk-run B

    5 min walk, then 6 rounds of 2 min jog + 2 min walk (24 min), then 5 min walk.

    Tip: Score your pain during the run, straight after and the next morning. Those numbers decide whether you move on.

  4. Day 11Rest or cross-train

    Rest, or easy non-impact cardio on one of these days.

    Sleep matters for recovery. A regular bedtime helps more than you might expect.

  5. Day 12Walk-run B

    5 min walk, then 6 rounds of 2 min jog + 2 min walk (24 min), then 5 min walk.

    Tip: If pain climbs during a jog, switch to walking for the rest of the session. That still counts.

  6. Day 13Strength

    Strength circuit, 2–3 sets.

    Tip: Work both legs, starting with the injured side.

  7. Day 14Rest or cross-train

    Rest, or easy non-impact cardio on one of these days.

    Look back at your tracker. A steady run of ticked days is worth more than one big session.

Week 2 check-in: Same 24-hour check. Repeat week 2 if soreness hasn’t settled by the next day; go back to week 1 if pain builds during runs, makes you limp or lasts more than 48 hours.

Week 3Mostly jogging, with short walk breaks3 runs · 2 strength days · 2 rest days
  1. Day 15Walk-run C

    5 min walk, then 5 rounds of 3 min jog + 90 sec walk (about 22 min), then 5 min walk.

    Tip: Wear the shoes you know. This is not the week to try new trainers.

  2. Day 16Strength

    Strength circuit, 3 sets. Add low pogo hops only if you passed the single-leg hop test without pain.

    Tip: Add load only when the last set feels comfortably controlled.

  3. Day 17Walk-run C

    5 min walk, then 5 rounds of 3 min jog + 90 sec walk (about 22 min), then 5 min walk.

    Tip: Run on alternate days. The day off between runs is part of the plan.

  4. Day 18Rest or cross-train

    As week 2.

    If you feel restless, a short easy walk is fine. Save the effort for tomorrow.

  5. Day 19Walk-run C

    5 min walk, then 5 rounds of 3 min jog + 90 sec walk (about 22 min), then 5 min walk.

    Tip: Keep your shoulders relaxed and arms loose. Tension costs energy.

  6. Day 20Strength

    Strength circuit, 3 sets. Add low pogo hops only if you passed the single-leg hop test without pain.

    Tip: Keep a chair or wall nearby for balance work. Holding on lightly is fine.

  7. Day 21Rest or cross-train

    As week 2.

    Eat regular meals with some protein on rest days too. Your body is still rebuilding.

Week 3 check-in: Move on only if every run, and the 24 hours after it, passed the pain rule. Keep the pace easy — change one thing at a time.

Week 4Longer jog blocks3 runs · 2 strength days · 2 rest days
  1. Day 22Walk-run D

    5 min walk, then 4 rounds of 5 min jog + 1 min walk (24 min), then 5 min walk.

    Tip: Finish with 5 minutes of walking, then the calf and thigh stretches you know.

  2. Day 23Strength

    Strength circuit, 3 sets. Add a little load (backpack or dumbbells) if it feels easy.

    Tip: A short warm-up, such as marching on the spot or a few minutes of walking, gets you ready.

  3. Day 24Walk-run D

    5 min walk, then 4 rounds of 5 min jog + 1 min walk (24 min), then 5 min walk.

    Tip: A watch or phone timer makes the intervals easy to follow without counting.

  4. Day 25Rest or cross-train

    As before.

    Plan tomorrow: route, kit and a time that suits you.

  5. Day 26Walk-run D

    5 min walk, then 4 rounds of 5 min jog + 1 min walk (24 min), then 5 min walk.

    Tip: Breathe in a steady rhythm. If you cannot talk, slow down.

  6. Day 27Strength

    Strength circuit, 3 sets. Add a little load (backpack or dumbbells) if it feels easy.

    Tip: Rest about a minute between sets.

  7. Day 28Rest or cross-train

    As before.

    Rest days are when tissues adapt to the load. Easy moving about is fine.

Week 4 check-in: Repeat the week if soreness hasn’t settled by the next day. If any run leaves pain lasting more than 48 hours, swelling or a limp, go back to week 3 for a week.

Week 5Close in on continuous running3 runs · 2 strength days · 2 rest days
  1. Day 29Walk-run E

    5 min walk, then 3 rounds of 8 min jog + 1 min walk (27 min), then 5 min walk.

    Tip: Some mild soreness that settles within a day is common. Pain that lasts or makes you limp is a sign to step back.

  2. Day 30Strength

    Strength circuit, 3 sets.

    Tip: If yesterday’s run left you sore, do the strength work gently or swap it for a rest day.

  3. Day 31Walk-run E

    5 min walk, then 3 rounds of 8 min jog + 1 min walk (27 min), then 5 min walk.

    Tip: Same route, same time can help at first. It makes it easier to compare sessions.

  4. Day 32Rest or cross-train

    As before.

    Check the injured area this morning. Compare it with how it felt before your last session.

  5. Day 33Walk-run E

    5 min walk, then 3 rounds of 8 min jog + 1 min walk (27 min), then 5 min walk.

    Tip: Change only one thing at a time: time first, then distance, then speed.

  6. Day 34Strength

    Strength circuit, 3 sets.

    Tip: Write down the reps and any weight you used, so next week has a clear target.

  7. Day 35Rest or cross-train

    As before.

    Sleep matters for recovery. A regular bedtime helps more than you might expect.

Week 5 check-in: Same rules as before; stay on flat, even ground.

Week 6Two long jog blocks3 runs · 2 strength days · 2 rest days
  1. Day 36Walk-run F

    5 min walk, then 12 min jog + 1 min walk + 12 min jog (25 min), then 5 min walk.

    Tip: If you missed a session, carry on from where you were. Do not double up.

  2. Day 37Strength

    Strength circuit, 3 sets.

    Tip: Calf and hip strength work tends to be the first to drop off. Keep it in.

  3. Day 38Walk-run F

    5 min walk, then 12 min jog + 1 min walk + 12 min jog (25 min), then 5 min walk.

    Tip: A short note after each run (time, pain score, how it felt) makes the weekly check-in easy.

  4. Day 39Rest or cross-train

    As before.

    Look back at your tracker. A steady run of ticked days is worth more than one big session.

  5. Day 40Walk-run F

    5 min walk, then 12 min jog + 1 min walk + 12 min jog (25 min), then 5 min walk.

    Tip: Land softly under your body rather than reaching forward with your foot.

  6. Day 41Strength

    Strength circuit, 3 sets.

    Tip: Strength days matter as much as runs. Stronger muscles help the injured area cope with impact.

  7. Day 42Rest or cross-train

    As before.

    If you feel restless, a short easy walk is fine. Save the effort for tomorrow.

Week 6 check-in: Move on only if all 3 runs, and the 24 hours after each, passed the pain rule.

Week 7Your first continuous runs3 runs · 2 strength days · 2 rest days
  1. Day 43Continuous 20

    5 min walk, then 20 min continuous easy jog, then 5 min walk.

    Tip: Feeling good is not a reason to do extra today. Bank it and stick to the plan.

  2. Day 44Strength

    Strength circuit, 3 sets.

    Tip: Move slowly, about 3 seconds down and 2 up. Control beats speed.

  3. Day 45Continuous 20

    Repeat Monday.

    Tip: Drink some water before you head out, especially on warm days.

  4. Day 46Rest day

    Rest or easy cross-training.

    Eat regular meals with some protein on rest days too. Your body is still rebuilding.

  5. Day 47Continuous 25

    5 min walk, then 25 min continuous easy jog, then 5 min walk.

    Tip: If the weather is bad, a treadmill session at the same effort is fine.

  6. Day 48Strength

    Strength circuit, 3 sets.

    Tip: Stop each set when your form starts to slip, even if you have not reached the number.

  7. Day 49Rest day

    Rest or easy cross-training.

    Plan tomorrow: route, kit and a time that suits you.

Week 7 check-in: Increase only the time you run this week — not the pace and not the number of runs.

Week 830 minutes of continuous easy running3 runs · 2 strength days · 2 rest days
  1. Day 50Continuous 25

    5 min walk, then 25 min easy jog, then 5 min walk.

    Tip: Notice how much easier the early weeks now feel. That is the plan working.

  2. Day 51Strength

    Strength circuit, 2–3 sets to maintain.

    Tip: Mild effort and muscle tiredness are expected. Sharp pain is not, so stop that exercise.

  3. Day 52Continuous 30

    5 min walk, then 30 min easy jog, then 5 min walk.

    Tip: Warm up with 5 minutes of brisk walking before the first jog. It makes the start feel easier.

  4. Day 53Rest day

    Rest or easy cross-training.

    Rest days are when tissues adapt to the load. Easy moving about is fine.

  5. Day 54Continuous 30

    Repeat Wednesday.

    Tip: Jog slowly enough to talk in full sentences. Easy pace is the point of this stage.

  6. Day 55Strength

    Strength circuit, 2–3 sets to maintain.

    Tip: Work both legs, starting with the injured side.

  7. Day 56Rest day

    Rest or easy cross-training.

    Check the injured area this morning. Compare it with how it felt before your last session.

Week 8 check-in: Once week 8 feels comfortable, you have finished the plan — see below for what comes next.

From protocolarchive.com. General information, not medical advice. If a physical therapist or doctor is treating you, their plan comes first.

Strength exercises

Do these on the days shown in the plan. Linked names open a full exercise page with a video and step-by-step instructions.

  1. Single-leg heel raise

    Stand on one leg, lightly holding a wall, rise high onto the ball of your foot and lower slowly. Progress to the edge of a step, then to holding a weight.

    Dose: 3 sets of 10–15 each leg, twice a week, working toward the 25+ rep test.4

  2. Single-leg squat or step-down

    On one leg, or stepping slowly down from a low step, bend the knee to about 45 degrees. Keep the knee over your second toe and your pelvis level.

    Dose: 3 sets of 8–12 each leg, twice a week.4

  3. Step-ups

    Step up onto a 30–45 cm (12–18 inch) step leading with the working leg, stand tall, then lower with control.

    Dose: 3 sets of 10 each leg, building toward 60 seconds continuous.4

  4. Wall sit

    With your back against a wall, slide down to a comfortable knee bend and hold.

    Dose: 3–5 holds of 20–45 seconds.2

  5. Glute bridge

    Lie on your back with knees bent, squeeze your buttocks and lift your hips until knees, hips and shoulders line up, then lower slowly.

    Dose: 3 sets of 10–15; move to single-leg, 3 sets of 8, when easy.2

  6. Clamshell

    Lie on your side with knees bent and feet together, and lift the top knee without letting your pelvis roll back.

    Dose: 3 sets of 12–15 each side.2

  7. Single-leg balance

    Stand on the injured leg near something to hold. Progress to eyes closed or a soft surface.

    Dose: 3–5 holds of 20–30 seconds.3

  8. Low pogo hops (from week 3)

    Small, quick, springy hops on both feet, then one foot, landing softly on the balls of your feet. Only add these if you passed the single-leg hop test without pain.

    Dose: 2–3 sets of 20–30 seconds; stop if painful.4,6

When to stop and get help

  • Pain that gets worse as you keep running, sharp pain, or pain that makes you limp or change how you run: stop the session and go back a level.2,4,5
  • Pain at rest or at night, pinpoint tenderness on a bone, or swelling over a bone (especially the shin, foot or hip) can be a sign of a bone stress injury. Stop running and see a doctor or physical therapist.1,9
  • Pain that stays bad even after you cut back running: stop and contact your physical therapist or doctor (GP) — especially after a stress fracture.1
  • Joint swelling after running, or pain lasting more than 48 hours after a session: reduce your running and ask a physical therapist to review it.2,4
  • You can’t pass the entry checks (for example a pain-free 30-minute walk), or you keep having to step back: get assessed by a physical therapist rather than pushing on.2,3,4
  • Stop exercising straight away if you get chest pain or tightness, palpitations, or feel dizzy, light-headed or faint; slow down if you feel unusually breathless. If symptoms don’t settle quickly with rest, get urgent medical help — if they are severe, call your emergency number (999 in the UK, 911 in the US and Canada, 000 in Australia, 112 or 999 in Ireland).11
  • Throbbing pain and swelling in one calf or thigh, sometimes with red or darkened skin, can be a blood clot (DVT): get an urgent same-day medical check. If you also feel short of breath or have chest pain, call your emergency number (999, 911, 000 or 112) or go to A&E/the emergency room.12

For a medical emergency, call 999 (UK), 911 (US and Canada), 000 (Australia) or 112/999 (Ireland).

Why other plans may look different

  • The walking test varies: most leaflets use a 30-minute pain-free brisk walk, one US hospital uses 1 brisk mile, and one Welsh NHS service bases it on your pre-injury running distance. A 2024 review found suggestions from 30 to 45 minutes (or about 1 mile), all based on low-level evidence.
  • Some US protocols require a full battery of hop and strength tests; the UK leaflets mainly ask for pain-free walking and daily activities. That’s why we mark those tests optional.
  • Pain limits differ by injury: most leaflets want pain-free running, tendon programs allow moderate pain that settles by the next day, and bone stress injuries should be pain-free.
  • How often to run varies from 2–3 to 3–4 times a week, and the familiar 10% rule is widely used but not well proven.

Frequently asked questions

When can I start running again after an injury?

Most physical therapist protocols start a walk-run plan once you can walk briskly for 30 minutes without pain and daily activities don’t cause a flare-up. Some add tests such as more than 25 single-leg heel raises and 60 seconds of single-leg hops without pain. If you’re not sure, a physical therapist can test you.

How much pain is OK when returning to running?

Mild muscle soreness, or discomfort that settles within 24 hours, is generally fine. Pain that builds during a run, sharp pain, swelling, limping or pain lasting more than 48 hours means cut back. Some tendon programs allow up to about 5/10 if it eases as you run and settles by the next day, but bone stress injuries should be pain-free.

How long does a return to running program take?

Two NHS trust walk-run leaflets reach about 30 minutes of continuous jogging in 6 weeks of alternate-day sessions, if each week is pain-free; our plan suggests 8 weeks. Repeating weeks is normal. After a stress fracture, one NHS leaflet says most people are back to sport within 10–16 weeks.

Is the 10% rule for running real?

It is a common, cautious guide used in NHS trust leaflets once you are running continuously: add no more than about 10% to your weekly time or distance. Research support for the exact figure is limited. One study of new runners suggested weekly jumps of more than 30% may raise the risk of some overuse injuries, but the result was not statistically significant.

Can I use a beginner 0-to-5K app plan after an injury?

It can be a good follow-on once you have finished a gentler return plan like this one and are cleared to run. Start with the walk-run build-up here first, so you know your injury tolerates regular running.

Next steps

If it hurts: go back a step, and see Runner’s knee (patellofemoral pain) exercises, IT band syndrome exercises, Plantar fasciitis (heel pain), Find a physical therapist near you.

Alongside the plan: Walking for endurance, Ankle strengthening for stability, Calf stretch for your cool-down, What physical therapist costs and what insurance covers.

More plans: after a knee injury, after an ankle sprain, after a calf strain, after a stress fracture, all walking, running and cycling plans.

Sources

  1. OxSport, Dept of Sport & Exercise Medicine, Oxford University Hospitals NHS Foundation Trust: Return to Running Programme (patient leaflet)
  2. Berkshire Healthcare NHS Foundation Trust (Physiotherapy): Return to running programme
  3. Swansea Bay University Health Board (NHS Wales) MSK Physiotherapy: Return to running
  4. Sanford Health (Sanford Sports / physical therapy): Return to Running Guidelines
  5. Massachusetts General Hospital Sports Medicine (Mass General Brigham): Return to Running Program
  6. George ER, Sheerin KR, Reid D — Sports Medicine (peer-reviewed scoping review): Criteria and Guidelines for Returning to Running Following a Tibial Bone Stress Injury: A Scoping Review. Sports Med 2024;54(9):2247-2265
  7. Silbernagel KG et al. — American Journal of Sports Medicine (RCT; PEDro record): Continued sports activity, using a pain-monitoring model, during rehabilitation in patients with Achilles tendinopathy. AJSM 2007;35(6):897-906
  8. Nielsen RO et al. — Journal of Orthopaedic & Sports Physical Therapy (prospective cohort): Excessive progression in weekly running distance and risk of running-related injuries. JOSPT 2014;44(10):739-747
  9. OxSport, Oxford University Hospitals NHS Foundation Trust: Bone Stress Injuries and Stress Fractures: Information for patients
  10. British Heart Foundation: Exercising with a heart condition: finding a safe level for you (Heart Matters)
  11. NHS (nhs.uk): DVT (deep vein thrombosis)

Last checked October 2026. Found something out of date? Email hello@protocolarchive.com.

This plan is general information written from the published hospital programs, guidelines and studies listed above. It is not medical advice and does not replace advice from your own physical therapist, doctor or surgical team, whose plan comes first. Stop and get advice if you have sharp or worsening pain. Protocol Archive is independent and is not affiliated with the NHS, any hospital, charity or video publisher named on this page.

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