Causes, Symptoms, And Treatment By Scott Kilberg DPM

Before the 90-minute treatment, which costs 480,000 rupiah ($43), the snakes are taken out of the plastic boxes where they are kept and cleaned with anti-septic. I used to be afraid of snakes, I had a phobia. But after getting this treatment several times, the phobia started going away and now I like snakes," said Tilukay, an accountant, who has had three of the sessions. He is one of the few Indonesian customers with most coming from Europe, Japan or South Korea, according to spa general manager Paulus Abraham. For those who have waited patiently for his appearing the day is closing fast and hope will not always be deferred. With a cavus foot, painful callouses can form under the bases of the first and fifth toes, according to ePodiatry. Callouses can also form along the side or under the heel from the increased pressure and friction. The goals when treating a cavus foot are to redistribute weight over a larger area, relieve any pain and stabilize the foot. These goals can often be accomplished by wearing special foot supports called orthotics. You can retrieve the article in plain text form, and set the column width to whatever you like automatically; or you can copy it as HTML, ready to copy and paste directly into a web page. Nike company first designed Nike Air series then Nike becomes a very famous brand. However Nike changed its line year by year, from basketball shoes to football shoes, from general person to professcial sportsmen. Every details for customers to find the one favourite is Nike's magic weapon. So many styles for people to choose, it is hard to know which one is suit for you. I would like to tell you some classical and special line for you as a reference. Many people refer to their helix piercing as "my cartilage piercing" and the area in question is the upper portion of the ear. read more Towers on the sides of the entrance square, two-storey and 18 meters high It is a well-preserved behind the north tower, the guard noticed the space. Outside the front of the second floor is reached by a stone staircase, has two windows. West Gate city wall to the north, heading towards the foot of the acropolis are connected. Necropolis lying parallel to and from the west wall of the north wall is connected at a right angle. At the intersection of two walls, one of the city into the (residential area) and the other two doors are opened necropolis. Part of the Jefferson National Expansion Memorial, the Gateway Arch is one of the most-visited tourist attractions in the world, and a national monument in the United States. This magnificent memorial built to last a thousand years, has people who have visited this man-made structure marvel at its construction, and return with stories of its dazzling height and sheer strength. Some interesting facts about Gateway Arch are mentioned below. Hank's Bel Air house costs a whopping $10 million. Seems like the man has made quite a few bucks doing supporting roles in movies. If not that, perhaps his so called 'man of many voices' thing has paid off. Treatment varies from patient to patient. It is important to have x-rays to see if there is what we call spurring, or bony growths (also called degenerative joint damage), that occurs due to this foot type. Caves or high arched feet can be surgically corrected, but we usually try a conservative treatment, which is often the treatment of choice. Typically custom orthotics, which are custom casted to your feet , will provide relief for patients. Another device we use is an ankle foot orthotic, a bulkier device that completely encapsulates the foot and ankle. Shoes that don't support a high arched foot can be a problem. Physical therapy. Your doctor may recommend that you undergo physical therapy. Your physical therapist will perform a thorough evaluation and will create an individualized treatment plan for you based on your symptoms, needs and goals. Physical therapy treatments may include stretching, exercises to strengthen your muscles, taping and use of electrotherapeutic modalities. In addition, your therapist may recommend modifications of your shoes. Steroid injections. A steroid, such as cortisone, is injected into your plantar fascia and is effective in treating pain and inflammation. However, experts advise avoiding multiple injections to the fascia as this may cause weakening of the tissue, which may lead to rupture. Playing bridge can be addictive. When you become addicted the best fuel is reading about how the experts play the game. By finding the tips that the experts write about in bridge books you will not only improve you own game but you will also be able to retain your favorite partner for longer. The wealth of literature about the game of bridge is enormous and will provide not only endless pleasure but will certainly help you to be a better player. read more A nerve biopsy is performed by taking a small piece of the peripheral nerve from the calf of the leg. The lab tests will confirm CMT.

Preventative Medical Foot Care In Diabetics

Tight shoes are the most common cause of these toe problems. Wearing tight shoes can cause the toe muscles to get out of balance. Two muscles work together to straighten and bend the toes. If a shoe forces a toe to stay in a bent position for too long, the muscles tighten and the tendons shorten (contract). This makes it harder to straighten the toe. Over time, the toe muscles cannot straighten the toe, even if you are not wearing shoes. There are muscles that attach to different parts of the arch and tend to pull it up. When you strengthen those mucles you help keep the arch up. Pointe shoes absorb some of the impact from jump landings, but the load is also distributed through the foot and ankle complex. One study compared five popular pointe shoe styles and found that the compressive strengths of the shoes were 4300 N or less. 5 A 60-kg ballerina landing on pointe from a height of one meter generates an impact force of approximately 4950 N or 700 psi. 5 This increased force could be a risk factor for the development of injuries, but has not been studied. Age To view all tips so far, click here or simply scroll to the top of the screen and click on 52 Tips Some of the most common of these foot conditions are calluses, bunions, and corns. While many people assume that changing shoes will diminish the development of these common foot ailments, different shoes alone may not necessarily do the trick when you have a long second toe. Not matter what type of shoes you wear, if your foot endures abnormal pronation you may develop corns, bunions, or calluses to compensate for the stress on the foot. (The most common location for calluses is under the second metatarsal bone, where much stress is placed in the case of Morton’s Toe. The most common symptoms associated with this condition are pain on the side of the foot. Shoes will typically aggravate bunions. Stiff leather shoes or shoes with a tapered toe box are the prime offenders. This is why bunion pain is most common in women whose shoes have a pointed toe box. The bunion site will often be slightly swollen and red from the constant rubbing and irritation of a shoe. Occasionally, corns can develop between the 1st and 2nd toe from the pressure the toes rubbing against each other. This is designed to protect and cushion the bone. There have been suggestions from various quarters that the use of Orthotics may weaken the foot muscles. According to a recent research paper from Australia “there are no reasons to doubt any decrease in muscle activity even after four weeks usage. Therefore Foot Orthoses users may not be worried through these unsupported statements.” If the bend in the toe does not straighten, regardless if observed in weight bearing or non-weight bearing, position it is know as a rigid deformity. If the deformity is elastic, it will straighten when weight-bearing and return to the hammered (bent) position when the foot is non-weight bearing this is called a flexible deformity.

Radiology Case

The common denominator of the White Steel putter line is the putter face. There are two inserts in the putter face, one is a light urethane insert that is also used in the White Hot line of putters. This insert is rather large and takes up a fair amount of the putter face. The material is light and provides for a soft feel at impact. This light material in the face means that there is more weight to the rear of the putter head and this places the CG (center of gravity) of the putter head farther back and also helps improve the MOI (moment of inertia). Mallet toe is a deformity at the end of the toe. As the end joint constricts, the end of the toe looks somewhat like a mallet. Over time, as the joints continue to hammer, the cartilage, ligaments, and joints begin to deteriorate and fusion starts to occur. At this point the center of the hammer toe will not be able to flatten down without surgery to repair and will cause corns that can add to the pain one experiences. Toe exercises may also be prescribed. These can include picking up marbles with your toes, crumbling a piece of paper with your toes and other stretching exercises If the toe is still able to be moved, a tendon transfer may be done. The skilled surgeon will take the tendon under your toe, and reattach it, to the top part of your toe. This transfer forces the toe to become straight. By routing the tendon in this matter, the toe will be forced straight, and still have mobility. The toe may remain swollen, but it is better to have this operation, before a more intrusive one is called for. If the injury can be mild in children, the doctor may return the finger to put it right and use the splint on the finger of the injured. If you're pregnant, knowing the conception date of your child has medical and sentimental value. However, it can be tricky to pinpoint the exact date of conception, and this calculation becomes more difficult further along in the pregnancy. Fortunately, you can take a few steps to help approximate the date of conception. Seizures are a debilitating condition in which the brain experiences violent fits of electrical activity. This may cause spastic physical movement or a temporary lapse in consciousness. Fortunately, seizures have become very treatable with a combination of anti-seizure medications. However, if you choose to avoid medication as a course of treatment, several other therapies are available. In the more rigid deformity, first the corn is removed with two semi-elliptical incisions made around it. This is done for two reasons. One is to remove the corn, because over time the skin under the corn will become scarred and may continue to hurt even after surgery. Secondly, by removing a wedge of skin, when the skin is closed, the suturing actually bends the end of the toe back upwards in a straightened position. Surgery may not help how your foot looks. And your toe problems may also come back after surgery. This is more likely if you keep wearing the kinds of shoes that cause toe problems. The Titleist Scotty Cameron Studio Select Newport 2 Putter is a precision milled 303 Stainless Steel head with a high toe profile and circular heel and toe sole weights that provide more stability by reducing twisting on off-center hits. read more After I tested the Titleist Scotty Cameron Studio Select Kombi Putter, I was simply amazed at its futuristic look, responsiveness and sound. You’ll definitely be able to tell a properly struck putt from a poorly struck putt not just by how your ball responds but by the amount of feel. read more

Bunion Pain Relief

Sometimes, the lack of motion at the big toe joint is asymptomatic. However, the person's gait is altered and is suffering from knee or lower back pain or even pain on the outside of the foot. When you can't push off with the big toe joint, you will need to apply more pressure on the outside of that foot. This can lead to pain in other areas of the body. You can spot a bunion a mile away it is a big lump on the side of your foot on the big toe. It is a structured deformity of the bones and joint on the big toe. Your feet matter to you, and they'll have a big impact on your life. That's why when foot related problems arise it can be devastating. You need to find help when issues come up, and no issue can be more painful and irritating than a bunion Essentially, bunions are a kind of growth that occurs on the joints in the big toe. They can cause deformation and pain and will also make it very difficult to wear shoes if left untreated. The only surefire way to eliminate the problem is to find and visit a bunion surgeon to have corrective surgery. Flat feet can also be referred to as pes plannus, pes planovalgus, valgo plannus, or pronation syndrome. It is commonly described as a foot without and arch. Flexible and Rigid flatfoot are the two basic forms. A flat foot is rigid when the arch appears flat when the child is sitting and when the child is standing. The flexible flatfoot is when the foot appears normal when the child is sitting, but the arch collapses when the child bears any weight on the foot. The flexible form is less severe and much more common. Always wear proper fitting shoes, especially comfortable shoes after bunion surgery. The key to buying good shoes is to shop for shoes in the evening, because the feet swell a bit in the latter part of the day. Buy shoes in which the ball of your foot fits properly into the widest part of the shoes. The bone is re-aligned and held in place with screws or metal pins until it heals. A cast is worn and the patient walks with crutches or a walker, not bearing any weight on this foot or an extended period of time. Again, this reduces the angle between the first and second metatarsal bones. Surgery is always an option in the removal of bunions, but it should be the last possible solution. Those that have bunions should remember that surgery is not always successful and it can be very painful. They should also remember that the surgery does not guarantee that you will be able to wear the shoes that you desire; the surgery is designed to alleviate the pain nothing else. Never wear the same shoes twice in a row. If you wear your favorite pumps on Monday, wear another pair on Tuesday. This will allow your feet to go to another position for at least eight hours. Although no-one can be sure if bunion pain is caused solely by wearing heels & narrow shoes, it can definitely be prevented by using the right sort of shoes and not using any shoe that squash or crowd the toes. Bunion discomfort could be inherited or develops over time depending on the foot type and how the pressure is dispersed on the feet. However, wearing comfy footwear with a wider toe area have often assisted in relieving people of the pain and constant distress caused by the bunions. Other causes of metatarsal pain include enlarged metatarsal head, arthritis, rigorous sports activities and calluses in the toes etc. Symptoms of Metatarsalgia People wear orthopedic shoes for a variety of reasons including bunions, hammertoe, fallen arches and conditions related to diabetes. Like all shoes, orthopedic shoes and the orthotics worn with the shoes wear out. Additionally, many of the chronic conditions that require people to wear orthopedic shoes can alter with time, meaning repairs or modifications are necessary. Bunions and plantar warts are both conditions that affect the feet. However, there are significant differences between the two conditions. Bunions affect the bone growth, while plantar warts are a skin condition caused by a virus. The best footwear to choose is a purpose designed bunion shoe, or even Crocs. When used with an orthotic sole for additional support, the problem can be eased and deterioration of the condition prevented. With the range of treatment options available a toe bunion need not be a major worry and healthy feet could be just around the corner Another essential portion of the treatment plan is stretching, exercising, and rest. Since this is a dynamic process, many podiatric physicians will recommend physical therapy to optimize the healing process. This treatment will also play a critical role in prevention in the reoccurrence of facial injury. If you have ever had experienced bunions, you know how painful they can be. After all, you can't expect the unusual enlargement of a joint at the bottom of the big toe to feel like a walk in the park. Inflammation is the cause of the condition and typically pressure and pain from footwear that fits poorly is a result of the condition. While people often attribute the footwear itself as the cause of the pain and the need for bunion splints, many experts believe that one's genes are actually the cause of the condition. Bunion (Hallux Valgus) is quite a common forefoot deformity. As a condition, it becomes more common as a person ages. It may cause discomfort and walking difficulties because of the swelling and redness around the join of the big toe. If it is coupled with osteoarthritis, toe joint pains may be felt which may be made worse by narrow shoes. It is generally avoidable and easily treated by wearing shoes which are not tight. This condition would rarely demand surgery. Bunions can be worsen if the patient is not willing to change his footwear to much looser ones. When a fracture occurs there may be need for surgical intervention. Many people recover from ankle sprains with no problems, but about 10% of ankle sprains do not improve with traditional therapy. In these patients, the ankle sprain was only part of the problem. Below the ankle is another joint between the talus and the calcaneus called the subtalar joint. Thus the talus bone is connected to both the ankle and the subtalar joint. You can imagine that if abnormal forces are put on the talus there will sometimes be damage to the ankle joint and the subtalar joint. It is important to understand that bunion surgery will fix the initial bunion problem, but the tendency to form bunions is always there and bunions for most people are progressive deformities meaning they will continue to worsen over time. The problem here and again I wish I knew how old you are, is that suppose you are relatively young and have a second surgery, does that mean ten years from now you will require another surgery? Possibly! Each subsequent surgery creates more scar tissue and possibly lessens the motion in the big toe joint ultimately leading to quicker pain in the bunion joint down the road. Thus, the answer to bunion splint, do they work is yes, they do work to a certain extent. The bunion splint and bunion night splint may be helpful to an individual according to their level of bunion pain. In the end, if you are suffering from bunion pain and looking for relief then you can opt for a bunion night splint as an option. You should visit a doctor or podiatrist and clear any further doubts regarding splints and their effect on your toe. Sep 01, 2010 By Jon Mohrman Photo Caption The right running shoe can prevent bunion pain. Photo Credit running shoe image by tim elliott from Fotolia.com Shin splints a.k.a. exercise-induced leg pain can really slow down your running program! It is important to keep in mind that shin splints, like most running injuries, are basically an overuse injury. Here are some tips to foil this common injury! How do we treat them? Early on in the syndrome, shin splints are treated with ice, relative rest (slow down and get off the hills and uneven surfaces), anti-inflammatory like ibuprofen, stretching, and arch supports. Take a good look at your shoes. Upgrade to a better pair matched to your foot type or often just replacing them helps. (More discussion on that topic in a future article). After a cleanse of several months duration, I noticed that the pain in my left bunion went away. Part of a cleanse involves staying away from all inflammatory foods (wheat, corn, dairy, and processed sugar). I felt better overall after the cleanse. It makes sense to me that inflammation resulting from my diet would make the inflammation in the bunion worse. My knees that had also been a little sore (which I attributed to the beginnings of arthritis and to figure skating) also cleared up wonderfully and completely. The first step to becoming a successful shoe-shopper is knowing your way around the shoe. I'm talking about "shoe anatomy". read more Help your aching feet get back to happy feet. Don’t stop searching until you’ve found the best solution for you. With only one pair of feet, and replacement not an option – it’s important to listen to your body and take good care your ankles, arches and toes. It’s never too late to gain the benefits of improved wellness. Maintain optimal health and enjoy pain-free feet with exercise for Fantastic Feet! The fifth or little toe sits at the end of a long bone called the fifth metatarsal. At the junction of these bones is the joint where the bunionette forms. It only affects the colon. Type of Crohn's disease specific symptoms include joint pain and skin lesions are more common in this form. Diarrhea, rectal bleeding and anal abscesses, While the treatment of Crohn's disease, treatment must address the level of immunity of the patient and the treatment must be able to restore the altered immunity back to normal. Homeopathic treatment precisely does this. Crohn's disease is a disorder of the Constitution, so called for in depth constitutional homeopathic medicines. Bunionectomy with Proximal Osteotomy or Selective Fusion – This is similar to previous however reserved for more severe deformity and requires longer period of recovery. A bunion is a complex foot deformity involving both bone and soft tissue (ligaments, tendons). Usually inherited from one's parents or grandparents, bunions have several underlying causes. The most common cause is flat feet. Over time, muscular changes needed to adapt to walking with flat feet will contract the great toe towards the second toe, and make prominent the 1st metatarsal head ( the bone one sees sticking out ) This can create pain in the bunion when it is rubbed against tight shoes. Joint pain in the great toe can develop over time due to its abnormal position and eventual onset of arthritis.

Help Is On The Way

Although we tend to favor those uncomfortable, narrow shoes more than the natural-fitting variety, it’s important to maintain foot health as often as possible. Even the smallest bump on a toe could develop into painful bunions , callouses and hammertoes in a short time period, so be extra cautious when wearing narrow shoes. Otherwise, avoid wearing tight footwear at all costs. Bunion Treatment in West Palm Beach You usually feel this this arthritis first in your foot. Then the soreness moves back to the heel and the back of your feet. It then goes up to the ankles. As some of you may remember I had an infection in my mouth a couple of months ago and I had to go to the emergency room. I was given a prescription for an antibiotic and one for pain and i was in a lot of pain so I stayed at the drugstore waiting for the meds. I get bored easily so I decided to get on that Dr. Scholl's Custom Orthotics machine and do the test. Insensate feet need support, protection and cushioning to help prevent fractures and movement of the bones. This includes special footwear, extra depth shoes, molded insoles, special custom made shoes. What is Plantar Fasciitis you may ask? It is an extremely painful and potentially debilitating foot condition caused when the plantar fascia , the band of tissue that stretches across the bottom of your foot, becomes stretched or torn. This can lead to inflammation and can seriously impair your ability to walk correctly. I have been dealing with this condition since 2006, and it has been quite a struggle. Now, I will share my experience with this condition. He said my tendons are so far gone in being stiff that the usual regimen of stretch exercises for Achilles tendonitis my GP had given me is won't work for me. Overall the best solution to the above mentioned problems is to support the foot and help to limit excess wear and tear on the foot This is best done with orthotic innersoles and appropriate footwear. Orthotic innerosles help to support the foot , prevent over pronation and limit wear and tear on the joints, ligaments and muscles of the foot Orthotic innersoles align the foot in its most efficient functional position and help to reduce the wear and tear on your feet and ankles. The use of these orthotics results in a reduction in the pain in the feet You are able to make good mind preparations for the running. Have a good thinking of running for losing weight. Please find the reason for your fat. Keep on having a good diet and training all the time and only in this way you may own slim figure forever without gaining weight. Throughout the world, pareos are made from pure cotton as well as other materials such rayon, viscose, silk and other blended fabrics. Comfortable and versatile, they can make your beach moments quite memorable. Raybourne's file was sent to three separate case managers, who recommended that Raybourne participate in an independent medical examination (IME). He willingly did so. A foot x-ray is the only way to properly diagnose this condition. With an x-ray, your doctor can verify that a heel spur has developed. Treatments vary from elevating the foot to much more serious solutions like foot surgery. By applying mild heat to the area you can lessen the inflammation. This alleviates the pain by dilating the blood vessels in the foot and increasing blood circulation. Many people notice that simply wearing orthotics can provide help. These devices provide additional arch support and can help correct over-pronation. By reducing the stress on the Plantar Fascia, the tissues in the foot can heal correctly. Rheumatoid arthritis - This type of arthritis is actually an autoimmune disease in which the body's immune system attacks the joints. It usually shows up in a mirror-image pattern, so, for instance, both big toe joints would be affected at the same time. Those with this disease often experience periods of remission in between flare-ups. Women are much more likely than men to develop RA. Elements of the pain-conveying system (spino-thalamic system) continue to produce pain long after death; falling 200 feet to one’s death can cause enough pain to last 3 months. A skydiver who fell 1,500 feet to his death complained of pain for almost 2 years. A neuroma is a collection of nerve endings (usually between the 3rd and 4th toe) where their coverings have become inflamed. There is a burning sensation that's like an electric tingling or shooting pain; accompanied by numbness. Even though there is no swelling or lumps, the pain can be pretty bad. Both of heel pain treatment options can be used together to give round the clock treatment and can be highly effective on their own. However most people benefit from stretching exercises as well, which can be performed during the day.

5 Easy Tips For Managing Chronic Foot Pain

Don't bother; foot pain relief can be got at home by using simple and natural home treatments. For selecting appropriate treatment , the sufferer should understand the symptoms, causes and diagnosis of plantar fasciitis. Intolerable foot pain , pain in the arch of foot , in the ball of foot , in the heel of foot and in the high arch are the symptoms that arise from causes such as stress on the heel, some form of arthritis, tendency of the foot to roll inward upon walking, wearing incorrect shoes and age-related loss of resiliency in the ligaments. Diagnosis is done with medical history and physical examination. The heel is the largest bone in the foot. Heel pain is the most common foot problem and affects two million Americans every year. It can occur in the front, back, or bottom of the heel. Bursitis of the Heel. Bursitis of the heel is an inflammation of the bursa, a small sack of fluid tissue, beneath the heel bone. Tarsal Tunnel Syndrome. Tarsal tunnel syndrome results from compression to a nerve that runs through a narrow passage behind the inner ankle bone down to the heel. It is caused by injury to the ankle, such as a sprain or fracture, or by a growth that presses against the nerve. Treatment for Bursitis. NSAIDs and steroid injections will help relieve pain from bursitis. Applying ice and massaging the heel is also beneficial. A heel cup or soft padding in the heel of the shoe will reduce direct impact when walking. Treatment for Tarsal Tunnel Syndrome. Pain from tarsal tunnel syndrome may be relieved by treatment with orthotics, specially designed shoe inserts, to help redistribute weight and take pressure off the nerve. Corticosteroid injections may also help. Surgery is sometimes performed to relieve pressure on the nerve, but unfortunately, studies are showing that this surgery is often not beneficial. There are many different factors that can lead to arch pain. Often arch pain can result from a direct cause such as a foot injury or a structural imbalance of the foot, such as flat feet or a low or high arch. However, the most frequent cause of arch pain is a common condition known as plantar fasciitis. The most common symptoms of arch pain are tenderness and pain in the arch region of the foot. Pain is usually severe when pressure is applied to the foot after a prolonged period of rest, such as after waking up from sleep. Athlete's foot is an infection that occurs when specific type of fungus invades the feet and specifically targets the moist spaces between the toes. Athlete's foot typically brings a burning sensation and makes the skin itchy. Even the soles of the affected foot, typically produce an unusual stinging sensation. In some cases, the invasion of fungus leads to formation of itchy blisters in between the toes. Arnica components of the arnica plant are thought to have anti-inflammatory powers. Arnica is beneficial for healing aches and pains away wonderfully. Soak your feet in a warm Arnica foot soak for 15 minutes, Alternatively you add Chamomile to your regular bath. Our feet function as a shock absorber and cushion during exercise on up to 1 million pounds of force. On walking and running, it supports 1.5 times of our weight. These are some reasons why the feet are very prevalent to injury. It is one if not the most common foot pain cause. This is caused by irritation of the plantar fascia, which extends from the heel to the toes. Pain is usually felt at the bottom of the foot Pain is more commonly felt upon waking up in the morning. Plantar fasciitis is a painful foot condition which can strike any part of the underside of the foot between the heel and the toes. The condition affects a structure called the plantar fascia, which is a band of fibrous tissue which connects the heel to the ball of the foot. Its function is to support the foot arch and help hold the foot's shape. It has been estimated that the structure carries as much as 14% of the load of the foot, so it is no surprise that it is prone to injury. Pain and tenderness in a specific area for a prolonged period of time is telltale sign of a possible problem. A few insights into when you feel the pain will be helpful in identifying the problem and finding a possible solution. Is the pain affected by weight bearing, or do you feel it when there is movement of the foot? Does it affect the way you walk? The Achilles tendon is the largest tendon in the human body. However, this tendon is also the most common site of rupture or tendonitis, an inflammation of the tendon due to overuse. Try wearing larger shoes and don't tie your shoe laces quite so tight. (Remember when buying shoes that your feet swell when you run, especially over long distances). In the case of a bone spur, try taking some of the pressure off of the bone. Cut a piece of foam rubber (about 1/4" thick) to make a doughnut-shaped pad that fits over the bone spur. Either put it on before running or glue it to the tongue of your running shoe. First, ease off on the miles and cut out the hills and speedwork. When you do run, make sure your calves and hamstrings are well stretched.