(and stay) pain-free.Exercises designed specifically to strengthen and stretch the tissues of the feet and ankles are not as easy to devise as those targeting the larger muscles, and your local gym is unlikely to have equipment designed for the task

You might be able to run through a tight hamstring or a sore quad, but an injured foot or ankle usually puts the brakes on a session – and can ruin your entire training season. Our feet and ankles, after all, are the foundation of our sport. When

calf over a foam roller after running can help break up micro-adhesions – where muscle tissue sticks to the outer fascia – that cause pain. Sit on the floor with your right calf on the roller. Cross your left leg over your right, resting that ankle

after running can help break up micro-adhesions – where muscle tissue sticks to the outer fascia – that cause pain. Sit on the floor with your right calf on the roller. Cross your left leg over your right, resting that ankle on your right shin. With your

– probably without realising. Runners who develop ITBS curse their knees because that’s where they feel the pain. But weak glutes are often responsible. The iliotibial band runs from the pelvis down the side of the thigh to the knee, so when it’s stressed