Heel pain – the first step in the morning or when starting exercise.
Stretch calves (carefully so you don’t cause more damage). Be careful when increasing distance on hard surfaces.
Take a break from long runs. Ice after can help but if not improving after 6-8 weeks seek help.
Usually, pain on the outside of the knee.
Replace shoes regularly, don’t run on one side of a track all the time. Decrease mileage if you start feeling it.
Do stretches focusing on the outside of the quad muscle. Sports massage can help, and check that you’re not over pronating as your foot hits the ground.
Pain down the back of your lower leg, usually close to the heel.
Full calf stretches – stand on step, lower heel.
Try slower hill reps to drop your heel behind you to stretch it. Reduce long runs, they shorten muscles and tendons.
General pain and aches.
Think about having a good running posture. Don’t over-train, and avoid worn out shoes. Make time for strength and conditioning.
Reduce running into fatigue. Get a gait analysis and change what you can to reduce impact