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<p>This will help you with the prevention and management of most lower limb tendinopathies including plantar fasciitis, achilles, high hamstring, patella and hip tendinopathies. This is because lower limb tendons respond in a similar fashion to load and training errors. So here are the top 3 tips when dealing with tendon pain.</p><h3>Tip #1: Tendon pain is caused by spikes in training load</h3><p>A tendon reaction will occur if there is a spike in load that exceeds its ability to adapt. To understand this concept, imagine that every tendon in your body has a certain maximum load capacity. Then, if you train just below this capacity in time it will adapt and get stronger, further increasing its capacity. This is called ‘working within your adaptation zone’ illustrated below by a picture from my e-book. If however, there is a spike in load which exceeds a tendon’s load capacity it will signal pain. These spikes can come in several forms including hills, mileage, intensity, change in shoe type or change in surface. A sudden increase can also be in one training session or over the course of a week</p><h3>Tip #2: Avoid resting a painful tendon</h3><p>Never completely rest a sore tendon! I often discuss this concept as the ‘pain-rest-weakness downward spiral’. When someone overloads their tendon in training the tendon’s capacity temporarily drops! This is because the tendon structure has less ability to tolerate loads while it is in this sensitive state. However, if you then rest for 1-2 weeks because of pain then capacity drops further! What often follows is a runner’s attempt to run on a weak tendon which produces another flare-up. This is often followed by more rest and the cycle continues. See the illustration below which depicts the onset of symptoms whenever a runner returns to running. But on the contrary, there is plenty of evidence<a href="https://pubmed.ncbi.nlm.nih.gov/27747846/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">&nbsp;to show it is safe to load a sore tendon</a>. So find a health professional, find your starting point and begin a well-structure loading program.</p><h3>Tip #3: Monitor tendon pain over 24 hours</h3><p>Correctly interpreting tendon pain is crucial for recovery, but tendon symptoms are often misleading. For example, tendon pain often reduces when you have warmed up, allowing you to run almost pain free. Most runners would interpret this as ‘safe’, and give themselves permission to continue running. However, this is dangerous, because you will be unable to accurately determine if the tendon is overloaded until you observe pain over 24 hours. Pain may increase later in the day or the following morning. If this is the case, your current running load is excessive and needs to be adjusted.</p><h4>Relevant Blog posts:</h4><ul><li><a href="https://runsmarter.online/good-and-bad-pain-for-runners/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">How To Decipher Good Pain &amp; Bad Pain</a></li><li><a href="https://runsmarter.online/managing-your-healthy-tendons-when-returning-to-the-gym/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Managing your healthy tendons when returning to the gym</a></li><li><a href="https://runsmarter.online/why-am-i-getting-achilles-pain/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Why am I getting achilles pain?</a></li></ul><h4>Relevant Podcast Episodes:</h4><ul><li><a href="https://runsmarter.online/podcasts/talking-tendons-1-tendinopathy-101/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Tendons 1: Tendinopathy 101</a></li><li><a href="https://runsmarter.online/podcasts/addressing-common-running-misconceptions-part-3-tendinopathy/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Addressing common running misconceptions 3: Tendinopathy</a></li></ul><h4>References:</h4><ul><li><a href="https://link.springer.com/article/10.1007/s40279-013-0019-z" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Peter Malliaras et al. Achilles and Patellar Tendinopathy Loading Programmes (2013).</a></li></ul>

Tendon Pain: The top 3 tips all runners should know

<p>This may seem on the contrary to the beliefs of most, but complete rest is rarely the solution for optimal recovery. In fact, rest could potentially make your injury worst! So let’s learn why staying active is so important and which option is best for your injury.</p><h3>Complete rest &amp; running injuries</h3><p>When you experience an overuse injury, for example a sore knee after a long run, the structures in that joint become irritated and sensitive. Once this initial phase occurs, the capacity for that structure to tolerate load diminishes.&nbsp;<strong style="color: rgb(16, 94, 162);">In other words, it becomes weaker in the short term.</strong>&nbsp;Even if irritability is high, rest should only be 2-3 days. If it extends any longer, you are resting an already weak joint. And what happens when you rest a weak joint? It becomes weaker. You then return to the same level of activity to find that your injury flares up again.</p><h3>Limit your rest from injury: Return to running</h3><p>If after 2-3 days of rest the sensitive joint cannot tolerate your previous running load, then spend 1-2 weeks on a walk/jog program to build it back up. Alternatively (or concurrently), you can add in some&nbsp;<a href="https://runsmarter.online/cross-training-tips-for-running-injuries/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">cross-training sessions</a>&nbsp;to kickstart the re-building phase. There has even been some research showing&nbsp;<a href="https://pubmed.ncbi.nlm.nih.gov/17307888/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">low levels of pain when running is good for recovery</a>. Establishing what training level you can tolerate is an artform and can require advice from a professional. Otherwise, the good ol’ trial and error can be implemented but might take you longer to recover. Staying active is key and a prolonged injury beyond 2 weeks needs attention.</p><h4>Relevant Blog posts</h4><ul><li><a href="https://runsmarter.online/strength-exercises-for-runner-at-home/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Strength exercises for runner at home</a></li><li><a href="https://runsmarter.online/strength-training-myths-for-runners/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Common Strength training myths for runners</a></li><li><a href="https://runsmarter.online/running-and-stretching-is-there-benefit/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Running &amp; Stretching is there any benefit</a></li><li><a href="https://runsmarter.online/boom-bust-cycle-with-my-running-injuries/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">How to recognize the boom bust injury cycle</a></li></ul><h4>Relevant Podcast episodes</h4><ul><li><a href="https://runsmarter.online/podcasts/recovery-expectations-dealing-with-set-backs/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Recovery expectations &amp; dealing with set-backs</a></li><li><a href="https://runsmarter.online/podcasts/principle-8-to-overcome-your-running-injury-rest-not-always-best/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Rest not always best</a></li><li><a href="https://runsmarter.online/podcasts/common-training-errors-with-tyson-popplestone/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Common training errors with Tyson Popplestone</a></li></ul><h4>References</h4><ul><li><a href="https://pubmed.ncbi.nlm.nih.gov/17307888/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Continued sports activity, using a pain-monitoring model, during rehabilitation in patients with Achilles tendinopathy: a randomized controlled study</a></li></ul><p><br></p>

Is resting really the best thing for my injury?

<p>Let’s explore how to treat running injuries and effective treatment. In particular, we will be discussing Runner’s knee, achilles pain &amp; ITB pain.</p><h3>Treat your running injuries #1:&nbsp;<strong style="color: inherit;">Patellofemoral joint pain</strong></h3><p>Also known as ‘runner’s knee’, this is the most common complaint in runners. Pain is at the front of the knee (patella) that is brought on by an increase in training load. Commonly, the pain vague around the edges of the kneecap. If you are not sure if you do have this injury, then a trained health professional will help with a diagnose. To help determine a treatment plan, a fantastic paper was published by Crossley &amp; colleagues in 2016 which produced these key recommendations:</p><ol><li>Most importantly,&nbsp;<strong style="color: rgb(16, 94, 162);">exercise therapy&nbsp;</strong>was recommended to reduce pain and improve function.&nbsp;Practically speaking, you need to identify your exercise tolerance and gradually increase strength until full function is restored.</li><li>While building a strength program, the combination of&nbsp;<strong style="color: rgb(16, 94, 162);">hip and knee exercises</strong>&nbsp;is recommended over isolated knee exercises. Some examples include squats, lunges &amp; crab walks.</li><li>Apart from exercise therapy, combining interventions like&nbsp;<strong style="color: rgb(16, 94, 162);">foot orthoses, patellar taping or manual therapy can enhance effectiveness.</strong>&nbsp;This is particularly useful to reduce pain in the early stages but keep in mind,&nbsp;<strong style="color: rgb(16, 94, 162);">foot orthoses may not benefit everyone</strong>. To increase effectiveness. identifying those most likely to benefit is a key step.</li><li>Lastly, interventions such as hands-on treatment&nbsp;<strong style="color: rgb(16, 94, 162);">&amp; devices like therapeutic ultrasound are not recommended in isolation.</strong></li></ol><p><br></p><h3>#2:&nbsp;<strong style="color: inherit;">Achilles injury&nbsp;</strong></h3><p>This is another common running condition due to mechanical overload. It is located about 2-3 inches above the attachment onto the heel and linked with training errors include a rapid increase in speed, mileage and uphill running.&nbsp;To help determine treatment, research has shown an 80% success rate with exercise programs that include slow, heavy loading. There is still debate around which type of strength program is more effective (eccentric vs concentric). But whether one program is more effective than the other, the overall message is clear, treatment needs to include progressive exercises.</p><h3>#3&nbsp;<strong style="color: inherit;">ITB friction syndrome</strong></h3><p>This injury is not from ITB tightness and rather, too much ‘ITB strain’. The pain is located on the outside out the knee and&nbsp;<strong style="color: rgb(16, 94, 162);">is commonly associated with downhill running.&nbsp;</strong>Therefore, treatment should aid to identify changes in training that may contribute to a spike in ITB load with making the sensible adjustments. Additionally, if painful with everyday activities, medication may be helpful.&nbsp;</p><p>‘Stretching’ the ITB is a debatable topic because the ITB fibres are too thick to provide any give when put under stretch. However, stretching the hip flexors and surrounding muscles can help. Some runners may consider running retraining with the right guidance. More importantly, adjustments to<strong style="color: rgb(16, 94, 162);">&nbsp;</strong><a href="https://runsmarter.online/running-cadence-take-full-advantage/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);"><strong>increase your running cadence</strong></a>&nbsp;and&nbsp;<strong style="color: rgb(16, 94, 162);">widen your step width&nbsp;</strong>can be effective. You might also want to include a strengthening program. This type of treatment will target your hip and knee control which strongly advised and with current literature.&nbsp;</p><h4>Relevant blogs:</h4><ul><li><a href="https://runsmarter.online/why-am-i-getting-achilles-pain/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Why am I getting&nbsp;<strong>achilles pain?</strong></a></li><li><a href="https://runsmarter.online/what-can-i-do-about-shin-splints/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">What can I do about<strong>&nbsp;shin splints?</strong></a></li></ul><h4>Relevant Podcasts:</h4><ul><li><a href="https://runsmarter.online/podcasts/why-your-hamstring-tendiopathy-isnt-getting-better-with-maryke-louw/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Why your&nbsp;<strong>hamstring tendinopathy</strong>&nbsp;isn’t getting better with Maryke Louw</a></li><li><a href="https://runsmarter.online/podcasts/avoiding-managing-stress-fractures-2/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Avoiding &amp; managing&nbsp;<strong>stress fractures</strong></a></li></ul><h4>References:</h4><ul><li><a href="https://www.youtube.com/watch?v=H1rp_v4Dr3g&amp;t=11s" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Kevin Maggs youtube video on load vs capacity</a></li></ul><p><br></p>

How to treat your running injuries

<p>Injured runners just want to keep running, and certain circumstances will permit running. But did you know you will recover faster if you learnt how to implement some cross-training into your recovery plan? This is because it is often&nbsp;<a href="https://runsmarter.online/blog-45-the-dangers-of-rest-why-you-shouldnt-rest-your-running-injury/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">unhelpful to completely rest when injured</a>. Plus, if it is done correctly, it has the added benefit of maintaining your aerobic fitness during this frustrating time. Here are several options and how to best use each.</p><h3>Cross-training #1: Cycling</h3><p>Jumping on the bike can be great for calf, achilles and hamstring injuries because it still activates these muscles without a huge spike in load. This can be performed at different intensities so be sensible. If you are suffering from patellofemoral pain, this may not be a great option due to a large range of movement mixed with the repetitive nature. I personally use<a href="https://zwift.com/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">&nbsp;Zwift&nbsp;</a>more often when dealing with an injury to keep things entertaining.</p><h3>Cross-training #2: Elliptical cross-trainer</h3><p>A similar running action without the sudden impact when running can be extremely beneficial. This is great for plantar fasciitis of low irritability, calf strains and almost every injury unless you need to limit weight-baring. If weight-baring is an issue (high irritability plantar fasciitis/recovering stress fractures) consider my next option.</p><h3>#3: Swimming</h3><p>I know, I know. A lot of us don’t like swimming, but this is a great option for vascularisation with the option to kick in the water as little, or as much as your injury allows. Ankle injuries may be problematic and certain knee issues if you decide to perform breaststroke however this option is usually the safest.</p><h3>#4: Skipping</h3><p>Skipping can be intense, but one minute on followed by one minute rest, repeated as many times as your fitness (or symptoms) allows can be a nice workout. This isn’t recommended for calf strains if experiencing pain but can be amazing for maintaining fitness if dealing with hip, knee or thigh issues.</p><h3>Resistance training</h3><p>Resistance training will be highly individualized and requires a trained health professional to tailor a program for you. If you enjoy any of these cardio options above, please consider them if injured and avoid complete rest.</p><h4>Relevant Blog posts</h4><ul><li><a href="https://runsmarter.online/blog-45-the-dangers-of-rest-why-you-shouldnt-rest-your-running-injury/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">The dangers of rest: Why you SHOULDN’T rest your running injury</a></li><li><a href="https://runsmarter.online/your-running-injury-road-to-recovery/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Your running injury road to recovery</a></li><li><a href="https://runsmarter.online/are-you-a-robust-fragile-or-anti-fragile-runner/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Are you a robust, fragile or anti-fragile runner?</a></li><li><a href="https://runsmarter.online/boom-bust-cycle-with-my-running-injuries/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">How to recognize the boom bust injury cycle</a></li></ul><h4>Relevant Podcast episodes</h4><ul><li><a href="https://runsmarter.online/podcasts/principle-8-to-overcome-your-running-injury-rest-not-always-best/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Universal principles: Rest not always best</a></li><li><a href="https://runsmarter.online/podcasts/5-reasons-why-your-tendon-rehab-is-failing/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">5 reasons why your tendon rehab is failing!</a></li></ul>

Cross-training tips for running injuries

<p>After just finishing the book ‘Rebound’ I thought I would share some key points I took away from it. Recovery is a mental game as much as it is physical. Studies have shown that athletes with positive psychological responses to their injury were more likely to return to their sport. We must learn to recognize the impact your emotions and thoughts have on your recovery, and then develop strategies to streamline the healing process.</p><h3>Associating negative stress to recovery</h3><p>How much negative stress do you subject your body to when you are injured? Chronically triggering your stress response can be detrimental to your healing and can:</p><ul><li>Delay tissue growth and repair</li><li>Reduce the function of your immune system</li><li>Disrupt your sleep</li><li>Increase your risk of re-injury</li></ul><p>Sometimes the stress can arise because you are&nbsp;<strong style="color: rgb(16, 94, 162);">focusing on things you can’t control&nbsp;</strong>such as healing times and race day time frames. When you focus on these aspects you end up having negative emotions and negative experiences, further feeding your stress response.</p><h3>Instead, rebound &amp; take responsibility for your recovery</h3><p>Remind yourself you are still an athlete and re-frame your situation so that recovery is now your sport. Let go of old goals and replace them with new ones.&nbsp;<strong style="color: rgb(16, 94, 162);">Develop a strong belief in your ability to recover</strong>&nbsp;with patience and discipline. Instead of feeling like a victim of your injury, see it as a rite of passage! Then take it one step further and see it as an opportunity to grow! Switch from helpless trauma to a rewarding journey.</p><h3>Conclusion</h3><p>With that said, I want you to reflect on your past injuries. Are your emotions, thoughts, beliefs, coping strategies and body language truly serving you. What story do you tell yourself about your injury and about your recovery? Once you have done this,&nbsp;<strong style="color: rgb(16, 94, 162);">craft versions of your injury that build rather than deplete your confidence and strength, re-set your goals, practice imagery and positive self-talk.</strong></p><h4>Relevant Blog posts</h4><ul><li><a href="https://runsmarter.online/tips-to-help-your-running-mental-game/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">How to boost your running mental game</a></li><li><a href="https://runsmarter.online/is-my-personality-and-type-linked-to-injury/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Is there a link between my personality &amp; injury?</a></li><li><a href="https://runsmarter.online/are-you-a-robust-fragile-or-anti-fragile-runner/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Are you a robust, fragile or anti-fragile runner?</a></li></ul><h4>Relevant Podcast episodes</h4><ul><li><a href="https://runsmarter.online/podcasts/train-your-mind-to-bounce-back-from-injury-with-carrie-cheadle/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Train your mind to bounce back from injury with Carrie Cheadle</a></li><li><a href="https://runsmarter.online/podcasts/recovery-expectations-dealing-with-set-backs/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Recovery expectations &amp; dealing with set-backs</a></li></ul><h4>Reference</h4><ul><li><a href="https://www.amazon.com/Rebound-Training-Bounce-Stronger-Injuries/dp/1472961439" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Carrie Cheadle: Rebound: Train Your Mind to Bounce Back Stronger from Sports Injuries</a></li></ul>

How to bounce back stronger from injury

<p>I thought I would share this acronym for running injuries because it contains some crucial importance. For years the RICE acronym was common knowledge for households but now in the 21st century, it is time for an update. It is a long one but encapsulates the entire recovery process. Firstly, the PEACE section represents the immediate management of 1-2 days (and sometimes not at all). Secondly, we have LOVE which represents subsequent management. So let’s breakdown this letter by letter.</p><h3>The&nbsp;<strong style="color: inherit;">PEACE</strong>&nbsp;Acronym for running injuries</h3><p>Firstly we have&nbsp;<strong style="color: rgb(16, 94, 162);">PROTECTION</strong>. This is particularly important for fractures &amp; severe trauma to lower limb joints. For example, crutches, casting and joint braces as medically advised. Secondly,&nbsp;<strong style="color: rgb(16, 94, 162);">ELEVATION</strong>&nbsp;is required for a short period if inflammation is present to promote removal of fluid. Next, we have&nbsp;<strong style="color: rgb(16, 94, 162);">AVOID ANTI-INFLAMMATION MODALITIES</strong>. There is no high-quality evidence to show benefits of icing of anti-inflammation medication and should be avoided. It has been shown that some medication can be detrimental to long term tissue healing and reduce load tolerance. The ‘C’ represents&nbsp;<strong style="color: rgb(16, 94, 162);">COMPRESSION</strong>&nbsp;which includes taping and bandaging if there is swelling within the joint itself. Lastly we have&nbsp;<strong style="color: rgb(16, 94, 162);">EDUCATION,</strong>&nbsp;a perfect opportunity for health professionals to impart their wisdom. The trick would be finding a professional that is proficient with your particular injury.</p><p><strong style="color: rgb(16, 94, 162);">The&nbsp;LOVE&nbsp;Acronym for running injuries</strong></p><p>The LOVE section represents the phase in healing beyond inflammation. And honestly, most running-related injuries can skip the PEACE section. So firstly we have&nbsp;<strong style="color: rgb(16, 94, 162);">LOAD.</strong>&nbsp;Which means as soon as symptoms allow, providing optimal loading to restore strength and promote healing. Next we have&nbsp;<strong style="color: rgb(16, 94, 162);">OPTIMISM</strong>. Your own beliefs around your injury has a huge impact on recovery. So ensure that any unhelpful false beliefs are addressed so the optimism for full recovery as addressed. Next is&nbsp;<strong style="color: rgb(16, 94, 162);">VASCULARISATION</strong>. In other words, triggering the aerobic system to promote blood flow. For example, as early as the body allows, implementing walking, cycling, swimming, or the cross-trainer while your body has recovered enough for running. Lastly we have&nbsp;<strong style="color: rgb(16, 94, 162);">EXERCISE</strong>, highlighting the importance of strength training for an optimal recovery.</p><h3>In conclusion</h3><p>The overall message is to promote physical activity and education. Importantly, working with a health professional to help determine what exercises you are ready for is a key step. Because in certain circumstances even exercising through low pain levels is still recommended. For more information on managing and interpreting pain, see the relevant blog posts below. For injury specific topics, head to relevant podcast episodes below.</p><h4>Relevant blog posts</h4><ul><li><a href="https://runsmarter.online/good-and-bad-pain-for-runners/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">How To Decipher Good Pain &amp; Bad Pain</a></li><li><a href="https://runsmarter.online/early-signs-for-running-injury/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Detecting early warning signs running injuries</a></li><li><a href="https://runsmarter.online/explain-pain-for-runners/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Explain pain: For runners</a></li></ul><h4>Relevant podcast episodes</h4><ul><li><a href="https://runsmarter.online/podcasts/why-your-hamstring-tendiopathy-isnt-getting-better-with-maryke-louw/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Why your hamstring tendinopathy isn’t getting better with Maryke Louw</a></li><li><a href="https://runsmarter.online/podcasts/itb-friction-syndrome-what-you-need-to-know/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">ITB friction syndrome: What you need to know</a></li><li><a href="https://runsmarter.online/podcasts/talking-shin-splints-with-dr-duane-scotti/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Talking Shin Splints with Dr Duane Scotti</a></li><li><a href="https://runsmarter.online/podcasts/all-things-runners-knee-with-the-boys-from-thats-running-podcast/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">All things Runners Knee with the boys from Thats Running</a></li><li><a href="https://runsmarter.online/podcasts/plantar-fasciitis-1-causes-diagnosis-characteristics/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">Plantar Fasciitis 1: Causes, diagnosis &amp; characteristics</a></li></ul><h4>References:</h4><ul><li><a href="https://blogs.bmj.com/bjsm/2019/04/26/soft-tissue-injuries-simply-need-peace-love/" rel="noopener noreferrer" target="_blank" style="color: rgb(16, 94, 162);">British Journal of Sports Medicine: Peace &amp; Love Blog</a></li></ul><p><br></p>

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