More than 2 million people in England run regularly at least once a week according to Sport England -but many runners often find it hard to train without a specific goal or an event booked in their diary. With a lack of live races or charity runs on the calendar in 2020, due to the coronavirus pandemic, virtual races are becoming a popular and fun way to keep up motivation. Whether it's a 5K, 10K, half marathon or marathon there are a variety of virtual events coming up this Autumn – many are free and you can take place with other runners from across the globe. Whether you are training for a virtual event, or just running regularly to improve your fitness, it’s not unusual to experience muscle strains and injuries from time to time. Below we are looking at 3 of the most common running injuries and providing some advice on how they can be avoided: 1. Runner's knee Pain around or behind the kneecap is usually a sign of patellofemoral pain syndrome, or runner’s knee. The repetitive force of pounding on pavements can put stress on the kneecap, so running on flat or uphill routes and soft surfaces (where possible) will help. Don't forget to also wear the right shoes, warm up and cool down and build up into your running regime gradually. For extra support, you can try Kinesio's pre-cut pack designed specifically for the knee, or cut an application using a Kinesio FP or Classic tape roll. Both can be purchased from our shop at www.kinesiotaping.co.uk or from selected online retailers. 2. Achilles tendinitis Achilles tendinitis is an overuse injury of the Achilles tendon, the band of tissue that connects the calf muscle to your heel bone. The main symptoms are increased pain and stiffness - usually at the back of your ankle. You may also notice swelling. The cause of the condition can be due to a sudden increased intensity or duration of running, improper footwear, tight calf muscles, or a naturally flat foot. The best prevention is to stretch. Stretching your calf muscles and Achilles tendon daily and before exercise and after exercise will help to maintain flexibility. If you do have ongoing issues with your Achilles tendon, you can also try a Kinesio Taping I or Y application using a roll of tape. You will see a photo example in this post where the tape is being used to offer stability – a Kinesio trained therapist can advise on how to apply the tape with the correct stretch for your condition. 3. Plantar fasciitis Inflammation, irritation or tearing of the tissue on the bottom of the foot is called Plantar fasciitis. It can generate extreme stiffness or a stabbing pain in the arch of the foot. Unsupportive footwear and running on hard surfaces can be the cause. Make sure you wear comfortable and cushioned shoes and stretch your heels. If the problem persists, doctors often recommend wearing custom-made orthotics. You can also try Kinesio's pre-cut pack, designed specifically for the foot. The pack is easy to apply, comes with instructions and an online video is available. You can find out more on our website: https://bit.ly/2WL7tb1

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