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 you.
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.
Be reasonable 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 as concrete.
Avoid excessive sprinting (short, rapid bursts of running).
Avoid sudden changes in your training program. Gradually increase the amount of exercise you are doing until you reach your training program goals.
ByHealthwise Staff Primary Medical ReviewerWilliam H. Blahd, Jr., MD, FACEP - Emergency Medicine Adam Husney, MD - Family Medicine Kathleen Romito, MD - Family Medicine Specialist Medical ReviewerH. Michael O'Connor, MD, MMEd, FRCPC - Emergency Medicine