Many running injuries result from training errors and, broadly speaking, treatment will follow a protocol of pain relief, possibly rest, icing, stretching, focused strengthening and improvement of biomechanics. Good support from shoes and orthotics, good running form, and good training habits will help prevent the return of many of these injuries.
- Make changes in distance or tempo gradually.
- Break in new shoes slowly over a few runs. Ensure that the last and sole design complement the runner’s foot type, i.e., pronator, supinator, or normal/neutral.
- It is recommended that runners switch out sneakers every 400- 500 miles. If sneakers are over-worn, they lose shock absorption and their ability to control rearfoot and STJ motion.
- Avoid running on roads too often due to the unrelenting hard surface and the banked edges. Look for firm trails with some forgiveness such as dirt, woodchips, fields, or boardwalk. Slightly uneven terrain also helps avoid a 100% exact repetition of each stride.
- Changes in running technique should be applied slowly to allow the body to adapt.
- Changes in weight and aging can also be contributing factors to the onset of an injury