Even though this is 22 minute video (I know,,,you need to fix the problem now and don’t have that much time), it’s packed with information. I’ll help by providing a few highlights below, but I strongly recommend that you watch the entire video because they discuss more than treatment and prevention of one of the most common running injuries, they also discuss root cause to help you understand why injuries to your foot and lower leg occur in the first place.
1. It’s really important to look around your lower body, see what you’re doing, look at your shoes, where you’ve been running and try to identify exactly what’s happening with your legs and feet. This will help with treatment and prevention.
2. Athlete’s live on the margin of their range of motion. If their calfs and/or IT band are tight, this can cause problems in your lower leg, foot, ankle and achilles. This is why even if you’re not experiencing any pain, you may be very close to an injury or some kind of pain. It’s very important to complete appropriate stretching and strengthening exercises to prevent the pain in the first place.
3. Recommend sleeping in compression socks. This can make a big difference in your foot health. This is because inflammation causes the pain.
4. Recommend jump roping daily. This strengthens the fleet and improves flexibility. You need strong feet to help avoid injuries. Try to complete exercises that take the foot through a lot of range of motion.