all the way down the outside of the thigh and attaching below the knee. This muscle is important in stabilising the pelvis in running and often becomes tight and inflamed, especially as a result of hill training. The other muscles lie behind the tensor

by members of Runner's World just like you. If you want to bring a discussion back to life, don't be shy: just add a new message at the end of it. Alternatively, start a new thread on the injury & health forum. HEALTH: BEATING INJURYFoot Blisters

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

Q I’m a 40-year-old male who’s been running for more than 10 years. Despite an eight-year gap between my second and third marathons, I still covered the distance without too many problems. However, after 22 miles of my fourth marathon (five months

with the knee. If the kneecap is tight in certain directions, your therapist will want to mobilise it regularly so it resumes a normal movement pattern when you run. If the pain is below your kneecap, then soft-tissue massage may help with any scar tissue

efficient running, faster recovery and fewer injuries."Sports massage can improve flexibility of tight muscles and correct imbalances," explains Western."Some techniques improve circulation, enabling muscles to use oxygen and nutrients more effectively

, patella tracking problems, tight overdeveloped calf muscles and Achilles tendon pain. It's changed the shape of my legs radically. It also enabled me to run up easy hills for the first time ever. Orthotics and a heel lift sorted out the residual shin pain

. This tiny bit of differentness over a prolonged 15m becomes quite a big biomechanical difference, and more painful.Hopefully you’re already feeling better – take it easy, stretch your calf, don’t lace too tight and you’ll be back in no time.Q2. In the run up

Having already suffered the consequences of overdoing it too soon, this week’s questioner is desperate to avoid future injury by spending time warming up before – and cooling down after – every training run. Trouble is, conflicting opinions on when

running lives, we can expose our backs to minor damage from poor posture, poor abdominal strength, too much bending forward or backward, repeated quick or strenuous muscle contractions, tightness in the gluteus and hamstring muscles and tight connective