UAN: Article type:++needs pics++-->If you’re comfortable with the basic stretches, try these more advanced alternatives. 1. Kneeling quadriceps stretch against wallYour rearmost shin and the top of your foot should be flat against the wall, as you

launches, this year's version has changed little beyond a cosmetic update. It keeps its Internal Guidance System, which in simple terms aims to smooth the ride and stabilise the foot by slowing pronation (rather than creating a barrier on the medial side

materials. The mesh is now lighter and more breathable and the toebox feels roomier. Weartesters still loved the Mercury's smooth ride, but the roomier toebox received mixed reviews. Runners with wide feet loved it, while narrow-footed tested weren't so keen

and hamstrings. Get a professional bike fit.FootWHAT AND WHY You experience hot spots, pain under the ball of your foot or numb toes when pressure is concentrated on one part of your sole, squeezing the nerves between your foot bones. Hot spots can happen

0131 221 2200; www.anatom.co.uk Bridgedale X-Hale £9.50 Fibre content 42% nylon, 28% merino wool, 28% Isofil (polypropelene), 2% Lycra (elastane)They say Suitable for a multitude of sports. Light mesh surrounds the foot, allowing air to circulate

such as the Carnation Foot File for hard skin, and Carnation Corn Caps, which can remove a corn within 10 days in 95 per cent of sufferers. Keep your toenails trimmed short, and cut them square, not curved, to prevent ingrowing toenails.After your run, bathe your feet

was the last time I was wearing them) decided to get their revenge! At Mile 17 I felt pain in my left foot, but I was not stopping I can assure you. Kept going then the pain got worse in my left foot and pain started in my other foot. Keep going.Got to Mile 20

.One-band You attach only the right-side shoe. Place the crank at a 12 o'clock position and run an elastic band from the heel loop to the front derailleur. With this method you get on your bike by placing your foot on top of the left shoe, scootering with your right

of your foot. Move your foot up and down and from side to side against the band’s resistance to exercise different muscle groups. Many sports shops stock elasticated resistance bands (eg Clinabands).An even simpler approach is to sit on a table or chair

. (The fit has pros and cons: provided you have a foot that favours an unusually narrow midfoot and a wide but shallow forefoot, you’ll find that the upper is soft and comfortable.) On the positive side, the forefoot feel is light, and the rearfoot