Wear good athletic shoes, such as shoes
with cushioned soles (especially heels) and good arch support. Physical
therapists, 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.
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).
Stretch before and after physical exercise, sports, or
recreational activities to warm up your muscles.
Walk regularly to
improve circulation, increase flexibility, reduce fatigue, and encourage bone
and muscle development.
Use the correct techniques (movements) or
positions during activities so that you do not strain your
Avoid overusing your foot and ankle with repeated
movements that can injure your
bursa or tendon. In daily routines or hobbies, examine
activities in which you make repeated movements.
If you feel that
certain activities at your workplace are causing pain or soreness from overuse,
talk to your human resources department for information on alternative ways of
doing your job or to discuss equipment modifications or other job