The information provided here comes from a variety of sources including running coaches and sports medicine doctors. If you are experiencing severe pain, you should seek medical attention. Most injuries can be treated at home using the RICE method (Rest, Ice, Compression, Elevation).

These are some of the common running-related injuries and things you can do to prevent and/or treat them:

Shin Splints
First thing to know is that there is a difference between shin soreness and shin splints. Shin soreness is an overuse problem that most runners experience, especially when they are beginners. It can usually be overcome if treated properly within 72 hours (RICE).

Actual shin splints are a bigger problem. The true condition is called Medial Tibial Stress Syndrome (MTSS). There are many muscles and tendons that make up the lower leg. The tibia and fibula are the two bones in the lower leg. The tibia is situated on the medial, or inside of the lower leg. The fibula is situated on the lateral, or outside of the lower leg.

There are also a large number of the muscles that attach to the tibia and fibula. It's these muscles, when overworked, that pull on the tibia and fibula and cause the pain associated with shin splints. Specifically, the pain associated with shin splints is a result of fatigue and trauma to the muscle's tendons where they attach themselves to the tibia. In an effort to keep the foot, ankle and lower leg stable, the muscles exert a great force on the tibia. This excessive force can result in the tendons being partially torn away from the bone.

Causes:
*Exercising on hard surfaces, like concrete
*Exercising on uneven ground
*Beginning an exercise program after a long lay-off period
*Increasing exercise intensity or duration too quickly
*Exercising in worn out or ill fitting shoes
*Excessive uphill or downhill running

Other causes:
*Poor running mechanics
*Tight, stiff muscles in the lower leg
*Running with excessive forward lean
*Running with excessive backwards lean
*Landing on the balls of your foot
*Running with your toes pointed outwards

Prevention:
*Wear the right shoes!
*Warm up before exercise. Get those muscles and tendons warmed up and ready for activity. There will be limited blood flow to the lower legs, which will result in a lack of oxygen and nutrients for those muscles. So it makes sense to warm up first.
*Stretch! The more flexibility you have, the greater the range of movement.
*Strength training! Keep those muscles strong and conditioned and you will be less likely to suffer injury to them.

Iliotibial Band Syndrome (IT band)
The iliotibial band is actually a thick tendon-like portion of another muscle called the tensor fasciae latae. This band passes down the outside of the thigh and inserts just below the knee.

IT Band Syndrome occurs when the tensor fasciae latae muscle and iliotibial band become tight. This causes the tendon to pull the knee joint out of alignment and rub against the outside of the knee, which results in inflammation and pain.

Causes:
*Exercising on hard surfaces, like concrete
*Exercising on uneven ground
*Beginning an exercise program after a long lay-off period
*Increasing exercise intensity or duration too quickly
*Exercising in worn out or ill fitting shoes
*Excessive uphill or downhill running

Other Causes:
*Leg length differences
*Tight, stiff muscles in the leg
*Muscle imbalances
*Foot structure problems such as flat feet
*Gait, or running style problems such as pronation

Prevention/Treatment:
1. RICE. Use this method for 48-72 hours and your problem should greatly decrease.
2. Properly warm up before exercise.
3. Stretch. Keep your muscles flexible.
4. Strength training. Keeping the muscles around your knee strong can prevent pain and injury.

Plantar Fasciitis
Symptoms: Pain in the foot between the heel and toes. Your foot may feel very tender when you begin a run or step out of bed in the morning.

Treatment/Prevention: The best way to prevent this is to wear the right shoes. Some runners with especially high arches use orthodics. If you experience this pain you should take some time off from running (maybe 1-2 days). Use the RICE method. A good option is to freeze a water bottle and use it to massage your arch. If you have hard floors, don't walk around in bare feet. Wear comfortable, supportive shoes all the time.

Achilles Tendonitis
Symptoms: Pain along the calf muscle toward your foot.

Treatment/Prevention: RICE first. Keep stretching. If the pain persists up to two weeks, you might want to schedule an appointment with your doctor just to be safe.


Here's a good stretch for Plantar Fasciitis and Achilles Tendonitis...
Stand straight with your hands against a wall and your injured leg slightly behind your other leg. Keeping your heels flat on the floor, slowly bend both knees. You should feel the stretch in the lower part of your leg. Hold the stretch for 10 to 15 seconds. Repeat the stretch six to eight times. This stretching exercise may be helpful for plantar fasciitis, achilles tendonitis and calcaneal apophysitis.