on the inflamed nerve. The first treatment option is a steroidal anti-inflammatory injection but more stubborn cases may require simple surgery.Plantar fasciitis and heel spurs If you feel pain under your foot, your plantar fascia – a long band of tissue

that includes some lactate threshold (the point at which lactate begins to accumulate in the blood) efforts and a few 10- to 30-second effort sprints.Cut to the coreDon't burn precious time in the gym. Just target your core muscles; they'll help you stay strong

legs straight, keep your hips high, and lengthen your heels towards the ground (don’t worry if they don’t reach). Press your palms and fingers flat into the ground; you should feel as though you’re trying to push the floor apart between your hands

heels as high as possible and then "bounce" them off the ground. Repeat 20 times.

-floor exercises strengthen the muscles and sharpen your body’s natural responses.Follow this plan to help you resume running in a healthy way. Keep in mind that these are just guidelines. The most important thing you can do is to listen to your body. If any

. 4. Gastrocnemius (upper calf) stretch Keep the back leg straight and push the back heel into the ground. Keeping a straight upper body and gently lifting up your hips helps. There shouldn’t be much pressure on the front foot

known stretch for the calves is to keep your heels on the ground, pull your toes up and try to reach your toes with your hands.For hamstring cramps, place the ankle of your cramping leg behind the opposite ankle. Stand firm on the front leg and push hard

after each run - 10 minutes each; stretching - vital ultra-sound with freeze gel - seems to help relax the area. It enabled me to carry on training for the Flora London Marathon. See full threadCheck your heel tab isn't too highSam Bean - I am currently