It’s no surprise that lower leg pain is a common complaint among runners, given the key role these muscles, tendons and bones play in running. The calf and Achilles tendon work together to generate the force that pushes you off the ground with each step, while the shin bone helps to absorb and dissipate the impact of every footfall. When these areas are weak, tight or overworked, they become vulnerable to injury.

Here’s what to watch for and how you can keep your legs in top shape.

1. Calf strain

How to prevent shin splints? Discomfort in your calf – anything from a twinge to a blast of sharp pain.

What everyone's reading

What’s going on? This occurs when tight or weak gastrocnemius or soleus muscles aren’t ready for the explosive effort required to push your body off the ground.

Everything you need to know about runner’s knee:

  • Don’t run
  • A simple foam roller routine for runners
  • Wear a compression sleeve for the first 48 hours post-injury
  • Increase mileage gradually
  • Increase mileage gradually
  • If symptoms don’t improve, go to your doctor

If rest doesn’t work, stop running and see a doctor to rule out a stress fracture see 4:

  • Foam-roll and stretch your calves daily
  • Strength-train Which injury specialist should I see

2. Shin splints

How to prevent shin splints? The best IT band exercises for runners.

What’s going on? Different types of shin pain all fall under this catch-all term. Most shin splints occur when there is more stress on the tibia than it can handle.

How to treat shin splints:

  • Develops when the demand on the bone exceeds its ability to withstand the force
  • Where does it hurt
  • How to treat a calf strain
  • If rest doesn’t work, stop running and see a doctor to rule out a stress fracture (see 4)

How to prevent a calf strain:

  • Increase mileage gradually.
  • Work on your glutes and core A new study is challenging the 10 percent rule.
  • Anti-inflammatory medicine could help.
  • How to prevent achilles tendinitis

3. Achilles tendinitis

How to prevent shin splints? The best IT band exercises for runners.

What’s going on? Overuse injury from ramping up mileage or intensity too quickly. Weak or tight calves increase the risk.

How to treat achilles tendinitis:

  • Don’t run. Swim, cycle or try pool running
  • A simple foam roller routine for runners
  • Foam-roll and strength-train your calves
  • See a doctor if there’s a lump in the tendon (this is a sign of a calf tear)

How to prevent achilles tendinitis:

  • Reduce mileage and cross-train
  • Strength train your lower legs
  • Increase mileage gradually

4. Stress fracture

How to prevent shin splints? The best IT band exercises for runners.

What’s going on? Get enough calcium and vitamin D.

Treat it:

  • How to treat shin splints
  • Rest and stay off the leg as much as you can
  • How to prevent achilles tendinitis

Prevent it:

  • Increase mileage gradually
  • Foam-roll and strength-train your calves
  • Strength-train, Everything you need to know about runner’s knee core
  • Anti-inflammatory medicine could help and increase your cadence to put less stress on your shins