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

• 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

• 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

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