Listed below are some common running injuries their causes and  recommended treatments:

Plantar Fascitis 

Causes:

• tight calf muscles
• inadequate support from the running shoe
• training errors (too many hills, too much speed too soon)
• biomechanical excessive or prolonged pronation

• stretch calf muscles
• examine shoes for wear & replace frequently
• ice 10 minutes
• adjust training schedule decrease speedwork & hills
• see a Podiatrist for a full assessment, gait analysis and treatment

Achilles Tendonitis

Causes:

• tight calf muscles as well as hip flexors
• excessive shoe wear, allowing for excessive pronation
• too much speed work too soon
• too much hill work too soon
• biomechanical faults

• small heel lift until symptoms subside, then stretch
• REST
• reduce speed work and hills
• ICE after training
• see a Podiatrist for a full gait assessment, walking analysis and treatment

Runner's Knee

Causes:

• tight quadriceps muscles
• tight calf muscles hamstrings may also be tight
• biomechanical faults usually excessive or prolonged pronation.
• worn or improper shoes
• training errors too much hill work too soon

• stretch tight muscles (quadriceps and calf muscles)
• examine shoes for wear and replace frequently
• ICE (several times a day for ~ 10 minutes)
• Rest, and reduce hill work and speed work
• see a Podiatrist for a full assessment, gait analysis and treatment

Tibial Stress Syndrome

Causes:

• tight calf muscles
• biomechanical faults excessive or prolonged pronation
• increasing mileage too fast
• excessive shoe wear
• training errors too much hill work or speed work too soon

• stretch tight calf muscles several times a day is good
• decrease mileage and hill work / speed work
• assess shoe wear and replace frequently
• see a Podiatrist for a full assessment, gait analysis and treatment as needed

Iliotibial Band Syndrome

Causes:

• Poor Biomechanics - usually excessive pronation
• Inadequate flexibility - Especially calf muscles and buttock muscles and outer thigh or buttock muscles
• Training errors - always running the same slope of the road, excessive speed work
• Excessive shoe wear, or inappropriate shoe choices

• Address Biomechanical Issues
• Stretch tight calf muscles, hamstrings and hips
• Decrease mileage and speedwork