Quick fixes for 7 most common race training injuries

• Medial tibial stress syndrome (shin splints) – calf stretch with knee bent for 30 seconds 5 reps/5x’s/day.

• Achilles tendinopathy – hang both heels off a stair 1x/hour for 30 seconds.

• Plantar fascitis – rub parallel or perpendicular to the sore tissue for 2 mins 5x’s/day.

• Patellar tendinopathy –  stomach lying on elbows/ pull your heel to your butt with same hand  30 seconds/5 reps/5x/day.

• Illiotibial band syndrome – roll them out on the foam roller, 1 minute each side, 5x’s/day.

• Patellafemoral pain- make sure your knee caps move freely in all directions, up/down/in/out.

• Tibia stress fractures – REST, reduce ground reaction forces, shoe modifications.

• If your pain persists beyond a week consider a biomechanical assessment and injury screening from a trained physical therapist.