Want to know the formula for running success? It goes: run, recover, repeat. While most of us get the beginning and end bits right, the middle step often gets overlooked. It's partly because we're short of time, but I suspect there's also the belief that, unless you're running 80...

. Putting a pad under the insole of my shoe under the ball of my foot - effectively raising the centre of the ball of the foot and spreading the toes slightly - works for me. See full threadPlantar FasciitisPlantar FasciitisStretch your calvesShell-m - A

she had not stretched her hamstrings sufficiently prior to the race. After massaging the lower back and the hamstrings, the masseur prescribed a series of stretches.Cost of treatment You’ll find sports masseurs cheaper than other specialists. Most

be used, ranging from deep tissue work, Trigger Point therapy, Muscle Energy Technique and mobilisation of joints, to specific stretching and strengthening. A typical sports maintenance massage can last from between 30 minutes to an hour and is a very

stretches muscles and fasciae, decreasing stiffness, and so making movements slower. Post-exercise, I can see a benefit, though," he says. The best type of massage is also a matter of timing. "The depth should vary according to your training," says Pavey. "I

, particularly during faster sessions. For days afterwards the area is painful, even to gentle massage. I only use the ‘traditional’ rugby stretch of one foot back with my heel to the floor. Is the problem caused by my changed running surface, or could it be my

Need to save a sole in distress? Massaging your legs may soothe a sore plantar fascia - the band of tissue that runs along the sole of your foot. "The plantar shares an attachment site with your calf muscles in the calcaneus [heel] bone," explains

off. I’ve fitted an orthosis in my left cycling shoe, and heel raises in my running shoes. I mainly run off-road and do plenty of static stretches, along with stretches over a step, and massage the tendon. But it still hurts – what can I do?A Your

. The exercises are best done as a sequence, in the order shown below, on a mat or a carpet.Flat Stretches1. Relax on your back with your legs two to three feet apart and your arms by your sides. Your hands should be a little way out from your body, palms facing

stretching will prevent shortening of the tendon.Medical treatmentYour medical adviser should ensure that you have appropriate footwear, have pronation corrected, use ice, massage and possibly ultrasound most judiciously. Rarely, in the chronic case, you may