Plantar Fasciitis
- Pain to the bottom of the foot
- Tightening of the plantar fascia(connective tissue)
Causes: Inadequate arch support in shoe High torsion shoes on a hypermobile foot
Over use - too much too soon
Treatment: Rest, ice gentle stretch, modify activities, physio, proper footwear, sound training schedule
Iliotibial Band Syndrome
- Pain in the lower lateral leg and outside portion of the knee
Causes: Poor footwear Running on cambered tracks or streets Not stretching - muscle becoming too tight Overuse - lack of rest time - too much too soon Poor warm-up
Treatment: Rest, ice , stretch, modify activities, physio - massage passive stretch, ultrasound
Achilles Tendonitis
- Pain in the back of the ankle
- Achilles tendon attatches both calf muscles to the heel bone
Causes: Loose heel support Excessive pronation - weakness in arch muscles of the foot Not stretching both sets of calf muscles Overuse - too much too soon Too much hill work Inadequate warm-up
Treatment: Rest, ice, modify activities, proper shoes, stretching, physio
Shin Splints
- Common name to incorporate all pain in the front of the shin
- Pain can be due to: muscles imbalance between the calf and from leg muscles.
- Poor running mechanics
* For an illustrated copy, please call or email us.*
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