This is a term used to describe a wide variety of injuries consisting of irritation of muscles attached to the tibia bone. Pain can worsen when running on soft surfaces such as sand. Prevent by strengthening hips, performing exercise to improve calf flexibility and using a different running shoe if you’ve experienced this injury before.
Typically presented as pain on the bottom of the heel, it is caused by doing too much too soon and too fast, said Hamilton. She said it generally feels worse when getting up in the morning and putting weight on the afflicted foot. Her advice for avoiding this injury is to frequently stretch calf muscles throughout the day and wear the correct shoes while running and during the day.
This is a bone injury that presents itself as a fracture as a product of overload. This injury requires a more substantial time away from running and can develop from a shin splint if not treated from the beginning. Early warning signs can be mild aching in the shin area. To avoid it, it’s best to address the underlying reasons and warning signs early on.
- Drink lots of water, particularly during summer months, to avoid heat related injuries.
- Good old fashioned squats and lunges are great for strengthening hips, and a standing hamstring stretch is a good starting point for flexibility.
- Respect the injury when it first presents itself.