4. Plantar Fasciitis
The Problem: The tight, thick plantar fascia supports the arch and works with a network of muscles across the bottom and sides of your foot. You may feel a sharp pain on the bottom of your heel, especially in the morning (the tissue shortens at night).
The Big Risk: Weak foot muscles strain the plantar fascia.
The Fix: Do towel crunches: Put a towel on the floor, your heels on the ground, and your toes on the towel. "Make fists with your toes and scrunch the towel up," Ferber says. Do this every day for 15 minutes. And speaking of injuries that need correcting, here are 7 Pains You Should Never Ignore.
More: 4 Ways to Fight Plantar Fasciitis
5. Runner's Knee
The Problem: Your thigh bone rotates too far inward, pressuring your kneecap. You feel dull pain under your kneecap, especially when you sit a long time or take stairs.
The Big Risk: Running on steep or uneven terrain could cause runner's knee.
The Fix: Strengthen your hip muscles, which control your thigh bones. Try these two moves, doing 1 set of 10 reps and working up to 3 sets a day. The standing hip abductor: Stand with one foot in the loop of a resistance band and the other foot on top of the band (adjust the length to control the resistance). Move the banded leg 2 seconds out, 2 seconds in. Then work your hip gluteus medius: Loop the band around and face a chair; move the banded leg back to 45 degrees, 2 seconds out, 2 seconds in. And because fitness should improve your body — not break it down — be sure to Injury-Proof Your Workout as well.
More: Battling Runner's Knee?
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