Calf pain, tightness, Achilles strain, and recurring shin splints are some of the most common injuries affecting runners in South Africa. Whether you're training for the Comrades Marathon, Two Oceans, a 10km race, or weekend park runs, strong and mobile calves are essential for performance and injury prevention.

Shin splints, medically known as medial tibial stress syndrome, refer to pain along the inner edge of the shinbone (tibia). It's a common overuse injury, especially among runners, dancers, and athletes involved in high-impact sports.

When we think about fitness, performance, or injury prevention, most people focus on the big muscle groups: quads, hamstrings, glutes, and core. But the true foundation of your movement sits much lower - in your feet. Your feet are complex, highly specialised structures made up of 26 bones, 33 joints, and more than 100 muscles, ligaments, and tendons. They support your entire body, absorb impact, stabilise your movement, and power every stride, jump, turn, or pivot.