Wear good athletic shoes, such as shoes with
cushioned soles (especially heels) and good arch support. Physiotherapists,
orthopedists, podiatrists, and sports medicine health professionals can advise
Buy new shoes every few months, because padding wears out.
Also buy new shoes if the tread or heels wear down. The expense is worth
preventing ongoing (chronic) foot or ankle problems.
in your training:
Stretch your foot, ankle, and leg muscles
before and after exercise.
Avoid rapidly increasing the number of
miles you run, running or training uphill, and running on hard surfaces, such
Avoid excessive sprinting (short, rapid bursts of
Avoid sudden changes in your training program. Gradually
increase the amount of exercise you are doing until you reach your training