According to Foot Solutions and the American Podiatric Medical Assn., here are some common foot ailments:

¢ Plantar fasciitis: Pain in the arch and heel caused by injury to the plantar fascia, a broad band of fibrous tissue that runs along the bottom of the foot from the heel to the ball. Can be caused by forefoot and rear foot instability, an arch too high or too low, overtraining, or excessive weight.

Solution: Buy shoes with good midfoot stability. Avoid running on hard or uneven ground. Warm up with stretches for the foot bottom.

¢ Heel spurs: Calcium deposits that build up on the underside of the heel bone, causing extreme pain. Often accompanies plantar fasciitis.

Solution: Can be avoided by a proper warm-up that includes stretching the band of tissue on the bottom of the foot.

¢ Shin splints: Pain on either side of the leg bone due to muscle or tendon inflammation. Often caused by excessive pronation (collapsing arch).

Solution: Stretch before a workout. Consider inserts to reduce pronation. Treat with cold compresses after workout. Train gradually; strengthening muscles helps reduce shin splints.

¢ Achilles tendinitis: Inflammation and pain in the large tendon located in the back of the leg, attaching to the heel. Can be shooting or burning pain, particularly after long periods of sitting. Often caused by over-pronation and improper warm-up.

Solution: Stretch before workout, apply ice afterward. Consider an orthotic, heel cup or heel cradle to reduce stress and pressure on tendon.

¢ Bunions: Prominent bump on the inside of the foot around the big toe joint or the joint of the little toe. Caused by a protruding bone. Can cause inflammation and soreness. Common among women who wear tight, improperly fitting dress shoes, but also hereditary.

Solution: In early stages, soaking feet in warm water can help. Later, surgery may be necessary. To prevent, buy shoes with a high, wide toe box.

¢ Stress fractures: Painful, incomplete cracks in bone caused by overuse.

Solution: With complete rest, stress fractures heal quickly, but left untreated they may become complete fractures, which require casting. To prevent, gradually increase your running distance and have an adequate dietary intake of calcium.