Ouch! Shin Splints
The culprit: Tight calves — as they get stronger, they also get tighter. This often strains tendons and muscles along the sides of the legs, causing tendinitis.
The fix: Stretch your calves after every workout. Stand in front of a wall, feet hip-width apart. Step right leg forward (knee bent, left leg straight), place palms on wall, and lean forward. Hold for 30 seconds; switch legs and repeat.
Ouch! Plantar Fasciitis
The culprit: The plantar fascia, a band of tissue along the bottom of the foot. If overstretched, tiny tears can develop, causing inflammation.
The fix: Roll a golf ball with the bottom of your foot for 5 to 10 minutes a day to help break up scar tissue.
Ouch! Runner's Knee
The culprit: Weak thigh muscles, which are supposed to keep knees aligned, let kneecaps go off track, causing pain.
The fix: Strengthen quads with walking lunges. Lunge forward with right leg, bending both knees 90 degrees, keeping right knee behind toes. Stand up. Do 15 reps, alternating sides; 3 sets.