This is pain within the arch of the foot. The arch is formed by the plantar fascia and is a thick band of tissue from the heel to the toes. Its job is as a spring in the foot; so absorbs impact and recoils to aid in running. The plantar fascia collagen fibres break down causing the pain. A heel spur is present in approximately 70% of people with plantar fasciitis. This is a bone growth which can press on the plantar fascia.
Symptoms:
Pain under the heel and along the inside arch of the foot
Pain on heel strike whilst running (especially downhill)
Pain worst first thing in morning then loosens up after few steps
Called a tendinopathy rather than tendonitis because research has shown that there isn’t much inflammation but is a breakdown of the normal tissue structure. It can be caused by a rapid increase in training (acute) or prolonged exercise over a period of time (chronic). With either cause, without treatment, recover can take a while due to the tendons poor blood supply. Other causes include; change to footwear, immobility at the ankle joint and overpronation (rolling in at the ankle).
Symptoms:
Pain over the Achilles; either on the heel or up to 4cm above
This is caused by muscle tension pulling at the periostium of the tibia (sheath surrounding the bone) which causes inflammation and tenderness over the front and inside of the tibia (shin bone). This is typically an overuse injury.
This is caused by a band of tissue called the Ilio-tibial band or ITB. This is a thickening on the outside of the leg and is part of the quadriceps muscles. As you run this flicks over the outside of your femur (long bone in upper leg) causing friction and pain. The tension caused by the pull from the ITB also causes maltracking of the knee i.e. takes it out of it normal position causing patella (knee cap) pain.
Symptoms:
Pain around outside of the knee
Tightness and tenderness along the outside of the leg from hip to knee
The hamstring muscles (group of 3) run from the back of the knee up to the bottom of your pelvis. The muscles assist in many movements but their main action is to bend the knee, pulling the heel towards the bottom. They are commonly shortened through a lack of stretching both before and/or after exercise. They can be damaged through over-stretching or over use whilst playing sport or in the gym.
Symptoms:
Change to gait
Tenderness and pain – especially whilst stretching
Feeling that ‘it’s going to go’ where the muscle strain has occurred
