Free 101 Articles – Injury Prevention and Recovery
🦵 1. How to Prevent Knee Injuries During Workouts
Knee injuries are common due to poor form and overtraining. To protect your knees, strengthen the muscles around them, like the quadriceps and hamstrings. Warm up with dynamic stretches to improve flexibility and blood flow. During squats and lunges, keep your knees aligned with your toes and avoid locking them. Incorporate low-impact activities like swimming or cycling to reduce stress while building strength. Consistency and proper form are key to maintaining healthy knees. 🏋️♂️
🦶 2. Best Exercises to Prevent Ankle Sprains
Ankle sprains often stem from poor balance and weak supporting muscles. Improve ankle strength with balance exercises like single-leg stands and resistance band work. Stretch your calves and Achilles tendon regularly to maintain flexibility. Avoid running on uneven surfaces and wear supportive shoes during high-impact activities. If you feel discomfort, stop immediately and apply ice. Strengthening your ankles helps prevent future injuries and improves overall balance. 🦵
💪 3. How to Avoid Shoulder Injuries When Lifting Weights
Shoulder injuries often result from poor technique and overtraining. Warm up with light rotator cuff exercises to increase joint mobility. Maintain proper form during overhead lifts and presses, keeping elbows slightly bent. Strengthen your deltoids and rotator cuff with exercises like lateral raises and face pulls. Allow enough recovery time between workouts to avoid overuse. Stretch your shoulders post-workout to improve flexibility and reduce tension. 🏋️♀️
🦴 4. How to Protect Your Lower Back During Workouts
Lower back injuries can set back your progress. Strengthen your core with exercises like planks and dead bugs to support your spine. Maintain a neutral spine during exercises like deadlifts and squats. Avoid rounding your back and lift with your legs, not your back. Engage your core to reduce pressure on your lower back. Post-workout stretching and foam rolling help relieve tension and improve mobility. 🧘♂️
🦷 5. How to Prevent Jaw Tension from Exercise Stress
Tension in the jaw can result from stress and poor breathing patterns during workouts. Relax your jaw by keeping your mouth slightly open when lifting heavy weights. Avoid clenching your teeth during high-intensity exercises. Use breathing techniques to calm your nervous system and reduce overall tension. Massage your jawline after workouts to release tightness. Keeping your jaw relaxed improves overall workout performance. 😬
🦾 6. How to Strengthen Your Wrists and Avoid Strain
Wrist strain is common during weightlifting and yoga. Strengthen your wrists with grip exercises and resistance band work. Maintain proper alignment during push-ups and planks, keeping your wrists under your shoulders. Use wrist wraps for support during heavy lifts. Stretch your wrists before and after workouts to increase mobility. Avoid excessive pressure on your wrists to prevent long-term damage. 🤲
👣 7. Preventing Foot Pain from Running
Foot pain often stems from improper footwear and overuse. Choose running shoes that match your arch type and provide sufficient cushioning. Gradually increase mileage to allow your feet to adjust. Strengthen your foot muscles with toe curls and balance exercises. Stretch your calves and feet after runs to reduce tension. Rotate between different pairs of shoes to distribute pressure evenly. 👟
🦵 8. How to Prevent IT Band Syndrome
IT Band Syndrome is caused by tightness and overuse. Strengthen your hip abductors and glutes with side leg raises and clamshells. Foam roll the outer thigh to release tension in the IT band. Avoid running on uneven surfaces and increase mileage gradually. Stretch your hips and thighs to maintain flexibility. Strengthening the muscles around the IT band prevents future flare-ups. 🦿
🦴 9. Protecting Your Spine During Deadlifts
Spinal injuries during deadlifts result from poor form and excessive load. Keep your back straight and engage your core. Start with lighter weights to practice proper technique. Lift with your legs, not your back, and avoid rounding your spine. Strengthen your lower back with hyperextensions and good mornings. Consistent form prevents long-term spinal issues. 🏋️♂️
💪 10. How to Avoid Tennis Elbow from Lifting Weights
Tennis elbow results from overuse of the forearm muscles. Strengthen your grip with wrist curls and reverse curls. Stretch your forearms before and after workouts. Use a neutral grip for exercises like curls and presses. Avoid repetitive stress by varying your workout routine. Rest and ice the elbow if you experience discomfort. 🎾
🏋️♂️ 11. How to Avoid Rotator Cuff Tears
Rotator cuff tears often stem from poor shoulder mobility and overtraining. Strengthen the rotator cuff with light resistance band work and shoulder exercises. Maintain proper form during overhead lifts. Warm up with dynamic shoulder stretches. Rest if you feel discomfort. 🏋️♂️
🦵 12. How to Protect Your Knees While Running
Running can strain the knees if you have weak supporting muscles. Strengthen your quads and hamstrings with leg presses and squats. Wear supportive running shoes and avoid hard surfaces. Stretch your legs before and after runs. Increase mileage gradually to avoid overuse. 👟
🦶 13. How to Avoid Shin Splints
Shin splints are common in runners and athletes. Strengthen your calves and tibialis anterior with heel raises and toe taps. Stretch your calves and ankles regularly. Avoid running on hard surfaces and wear shock-absorbing shoes. Increase training intensity gradually. 👣
💪 14. How to Strengthen Your Back and Avoid Strain
Back strain results from weak muscles and poor posture. Strengthen your back with rows and deadlifts. Stretch your lats and traps to improve flexibility. Maintain proper form during lifting exercises. Engage your core to support your spine. 🏋️♂️
🦴 15. How to Avoid Hamstring Injuries
Hamstring injuries stem from tightness and overuse. Warm up with dynamic leg swings and hamstring curls. Stretch your hamstrings regularly. Avoid overloading during leg exercises. Rest and recover if you experience discomfort. 🦿
🦾 16. How to Prevent Elbow Tendonitis
Elbow tendonitis comes from overuse and poor form. Strengthen your forearms with wrist curls and reverse curls. Stretch your elbows and wrists before and after workouts. Use a neutral grip during exercises. 💪
🦵 17. How to Protect Your Hips During Workouts
Hip injuries result from tightness and weak supporting muscles. Strengthen your glutes and hip abductors with clamshells and hip bridges. Stretch your hips regularly. Maintain proper form during squats and lunges. 🦵
👟 18. How to Avoid Plantar Fasciitis
Plantar fasciitis causes heel pain from overuse. Stretch your calves and feet before and after workouts. Wear supportive shoes and use orthotics if needed. Strengthen your foot muscles with toe curls. 👟
🦴 19. How to Protect Your Neck During Exercise
Neck strain results from poor posture and weak supporting muscles. Keep your neck neutral during lifts and core exercises. Strengthen your neck with resistance band work. Stretch your neck regularly. 🧘
💪 20. How to Prevent Wrist Pain from Lifting Weights
Wrist pain stems from poor grip and weak supporting muscles. Strengthen your grip with wrist curls and forearm exercises. Maintain proper alignment during lifts. Use wrist wraps for support.
🦵 21. How to Prevent Patellar Tendonitis
Patellar tendonitis, also known as jumper’s knee, results from repetitive strain on the knee. To prevent it, strengthen the quadriceps and hamstrings with leg presses, squats, and lunges. Stretch your knees and calves before and after workouts to maintain flexibility. Avoid sudden increases in training intensity. If discomfort arises, use ice and rest to reduce inflammation. Wearing a knee strap can provide additional support during high-impact activities. 🦿
🦶 22. How to Strengthen Your Achilles Tendon
Achilles tendon injuries are common among runners and jumpers. Strengthen your calves with heel raises and eccentric loading exercises. Stretch your calves regularly to maintain flexibility. Avoid sudden increases in running intensity or distance. Rest if you feel tightness or pain in the tendon. Wearing supportive shoes and using orthotic inserts can reduce strain. 👟
💪 23. How to Avoid Lower Back Pain from Prolonged Sitting
Sitting for long periods weakens the back muscles and tightens the hip flexors. Strengthen your core with planks and bridges to support your lower back. Take regular breaks to stretch your hip flexors and hamstrings. Use an ergonomic chair and sit with your feet flat on the floor. Engage your core while sitting to maintain proper posture. 🪑
🦾 24. How to Protect Your Elbows During Bench Pressing
Elbow pain from bench pressing is often caused by poor grip and overloading. Keep your elbows tucked close to your body during the lift. Use a neutral grip to reduce stress on the elbow joint. Strengthen your triceps and forearms with dips and skull crushers. Avoid excessive weight and allow adequate recovery between sessions. Stretch your arms post-workout to reduce tension. 🏋️♂️
🦴 25. How to Prevent Rib Injuries from Exercise
Rib injuries are rare but can result from poor breathing patterns and muscle imbalances. Strengthen your core with rotational exercises like Russian twists and side planks. Breathe deeply and evenly during workouts to engage your diaphragm. Avoid twisting your torso excessively under load. Stretch your chest and back regularly to maintain flexibility. 🦴
🦶 26. How to Avoid Ankle Rolling During Sports
Ankle rolling occurs when the ligaments around the ankle are weak or overstretched. Strengthen your ankles with resistance band exercises and single-leg balances. Wear ankle braces or supportive shoes during high-impact sports. Stretch your calves and ankles before and after workouts. Gradually increase intensity to prevent overstressing the ligaments. 🏃♂️
💪 27. How to Prevent Shoulder Impingement
Shoulder impingement happens when the rotator cuff gets pinched between the shoulder bones. Strengthen the rotator cuff with light resistance band work and shoulder raises. Maintain proper form during overhead exercises. Avoid lifting heavy weights with poor shoulder mobility. Stretch your shoulders regularly to increase range of motion. 🏋️♀️
🦵 28. How to Avoid Groin Strain During Exercise
Groin strain occurs when the inner thigh muscles are overstretched. Strengthen the adductors with exercises like side lunges and hip adductions. Stretch your inner thighs before and after workouts. Avoid sudden lateral movements or heavy loads. Rest and use ice if discomfort arises. 🦵
🦴 29. How to Prevent Spinal Compression During Lifting
Spinal compression can result from poor form and excessive load. Keep your back straight and engage your core during squats and deadlifts. Use a lifting belt for additional support during heavy lifts. Avoid hyperextension of the spine. Strengthen the lower back with back extensions and good mornings. 🏋️♂️
💪 30. How to Protect Your Hands from Blisters and Calluses
Blisters and calluses form from friction during weightlifting and pull-ups. Use weightlifting gloves or chalk to reduce grip friction. Strengthen your grip with wrist curls and farmer’s carries. Keep your hands moisturized to prevent skin cracks. Use pumice stones to smooth out rough skin after workouts. 🖐️
🦾 31. How to Avoid Wrist Hyperextension in Yoga
Wrist hyperextension happens when too much weight is placed on the wrists during poses. Keep your wrists aligned with your shoulders in downward dog and plank. Strengthen your wrists with resistance band exercises. Use wrist supports if needed. Stretch your wrists before and after sessions. 🧘♀️
🦵 32. How to Prevent Hip Flexor Tightness
Tight hip flexors can lead to lower back pain and poor posture. Stretch your hip flexors with lunges and pigeon poses. Strengthen your glutes and hamstrings to balance muscle engagement. Avoid prolonged sitting and take breaks to stretch throughout the day. 🦿
💪 33. How to Prevent Muscle Strains During Weightlifting
Muscle strains occur from poor form and overloading. Warm up with dynamic stretches before lifting. Use proper form and avoid jerky movements. Gradually increase load over time. Strengthen supporting muscles to reduce strain on primary movers. 🏋️
🦴 34. How to Avoid Bruised Ribs During Contact Sports
Bruised ribs happen from direct impact during contact sports. Wear protective padding during games. Strengthen your core with rotational exercises. Practice proper tackling and defensive techniques. Rest and ice bruised areas for quick recovery. 🏈
🦶 35. How to Prevent Achilles Tendon Tears
Achilles tendon tears can result from sudden acceleration or poor flexibility. Stretch your calves and ankles before and after workouts. Strengthen your calves with eccentric heel drops. Avoid overtraining and use proper running shoes. 👟
🦾 36. How to Prevent Forearm Cramping
Forearm cramping stems from overuse and dehydration. Strengthen your forearms with wrist curls and grip exercises. Stay hydrated during workouts. Stretch your forearms before and after lifting. Use a neutral grip to reduce strain. 💪
🦵 37. How to Avoid Hamstring Cramps During Running
Hamstring cramps happen from dehydration and muscle fatigue. Strengthen your hamstrings with curls and hip thrusts. Stretch your hamstrings before and after runs. Stay hydrated and replenish electrolytes. Avoid overstriding during sprints. 🏃
💪 38. How to Protect Your Shoulders from Overhead Lifting
Overhead lifting strains the rotator cuff and deltoids. Warm up with shoulder mobility exercises. Keep your elbows slightly bent during lifts. Strengthen the rotator cuff with light resistance work. Use a spotter for heavy overhead lifts. 🏋️♂️
🦴 39. How to Avoid Rib Fractures from High-Impact Sports
Rib fractures occur from direct impact. Wear protective gear during contact sports. Strengthen your core with rotational and anti-rotational exercises. Avoid overexertion and poor technique during high-impact activities. 🏈
🦵 40. How to Prevent IT Band Friction Syndrome
IT Band friction syndrome happens when the IT band rubs against the thigh bone. Strengthen your hip abductors and glutes with side leg raises. Foam roll the IT band regularly. Avoid running on sloped surfaces. Gradually increase training intensity. 🏃
🧎♂️ 41. How to Avoid Knee Hyperextension
Knee hyperextension happens when the knee joint is pushed too far back. To prevent it, strengthen your quadriceps and hamstrings with squats and leg presses. Maintain a slight bend in your knees when standing or jumping. Use knee braces for additional support. Stretch your hamstrings and calves to increase flexibility. 🦿
🏋️ 42. How to Prevent Hernias During Weightlifting
Hernias occur when internal tissue pushes through a weak spot in the muscle. Engage your core when lifting and avoid holding your breath. Use a weightlifting belt for heavy lifts. Strengthen your core with planks and dead bugs. Avoid lifting excessively heavy weights without proper warm-up. 🪖
🧘♀️ 43. How to Protect Your Neck During Yoga
Neck strain in yoga happens from poor alignment. Keep your neck in a neutral position during headstands and backbends. Engage your shoulders and upper back to support the neck. Stretch your neck gently after sessions. Avoid excessive pressure on the cervical spine. 🪬
🚴 44. How to Prevent Wrist Pain from Cycling
Wrist pain in cycling comes from poor grip and handlebar positioning. Adjust the handlebars to keep your wrists in a neutral position. Use padded gloves for better support. Strengthen your wrists with resistance band exercises. Take breaks during long rides to relax your hands. 🚴
🏃♂️ 45. How to Prevent Shin Splints During Running
Shin splints result from overuse of the shin muscles. Strengthen your calves and tibialis anterior with toe raises. Avoid running on hard surfaces. Gradually increase training intensity. Stretch your calves before and after running. 👟
🏀 46. How to Prevent Ankle Sprains in Basketball
Ankle sprains are common in basketball due to rapid direction changes. Strengthen your ankle muscles with balance exercises and resistance bands. Wear high-top shoes for better ankle support. Tape your ankles before games for additional stability. 🏀
🪂 47. How to Avoid Shoulder Dislocations
Shoulder dislocations happen from falls or heavy lifting. Strengthen your rotator cuff with resistance band exercises. Avoid overhead lifting with poor form. Stretch your chest and back to improve shoulder mobility. Use shoulder braces if necessary. 🪂
🎯 48. How to Prevent Golfer’s Elbow
Golfer’s elbow results from overuse of the forearm muscles. Strengthen your forearms with wrist curls and grip squeezes. Stretch your forearms before and after golfing. Use a supportive brace during play. Avoid overuse by taking regular breaks. 🏌️♂️
🏒 49. How to Prevent Hip Labral Tears
Hip labral tears result from repetitive twisting and pivoting. Strengthen your hip abductors and glutes with side-lying leg lifts and bridges. Stretch your hip flexors regularly. Avoid high-impact activities if pain occurs. Use ice and rest for recovery. 🏒
🏋️♂️ 50. How to Protect Your Back During Deadlifts
Lower back injuries during deadlifts result from poor form and excessive load. Keep your back straight and engage your core throughout the lift. Start with lighter weights to perfect your form. Use a lifting belt for added support. Warm up your back muscles before heavy sets. 🏋️♂️
🦶 51. How to Prevent Plantar Fasciitis
Plantar fasciitis causes heel pain due to inflammation of the foot’s arch. Stretch your calves and foot arch regularly. Wear supportive shoes with proper arch support. Strengthen your foot muscles with toe curls and towel scrunches. Avoid walking barefoot on hard surfaces. 👣
🤾 52. How to Avoid Shoulder Strain in Volleyball
Shoulder strain happens from repetitive overhead hitting. Strengthen your rotator cuff with resistance bands. Improve shoulder mobility with stretches and yoga poses. Avoid excessive training volume. Warm up properly before games. 🏐
🥾 53. How to Prevent Achilles Tendon Ruptures
Achilles tendon ruptures happen from sudden bursts of movement. Strengthen your calves with heel raises and eccentric drops. Stretch your calves before and after running. Avoid high-impact movements without proper warm-up. Wear supportive shoes. 🥾
🏊♂️ 54. How to Avoid Shoulder Pain in Swimming
Shoulder pain in swimming comes from poor stroke mechanics. Strengthen your rotator cuff and scapular muscles. Work on improving stroke technique with a coach. Stretch your shoulders post-swim. Use resistance bands to strengthen shoulder stability. 🏊
🎳 55. How to Prevent Finger and Hand Injuries in Bowling
Finger and hand injuries in bowling happen from gripping the ball too tightly. Use a properly fitted ball. Strengthen your grip with hand exercises. Stretch your fingers and wrists after games. Use bowling tape to reduce friction. 🎳
⚽ 56. How to Prevent Groin Strain in Soccer
Groin strain happens from sudden lateral movements and overstretching. Strengthen your adductors with side lunges. Stretch your inner thighs before and after games. Warm up properly to increase flexibility. Avoid playing through pain. ⚽
🎯 57. How to Avoid Neck Strain in Archery
Neck strain in archery results from poor posture and improper alignment. Strengthen your upper back and neck muscles. Use proper technique when drawing the bow. Stretch your neck after practice. Adjust bowstring tension if necessary. 🎯
🥋 58. How to Prevent Concussions in Martial Arts
Concussions happen from head impacts. Wear protective headgear during sparring. Strengthen your neck muscles to absorb shock. Improve reaction time and defensive skills. Avoid high-risk moves during practice. 🥋
🚣 59. How to Prevent Wrist Pain from Rowing
Wrist pain in rowing comes from poor grip and overuse. Use a relaxed grip and proper stroke technique. Strengthen your forearms and wrists with resistance exercises. Stretch your wrists post-rowing. Use wrist supports if needed. 🚣
🚑 60. How to Prevent Muscle Cramps During Long Workouts
Muscle cramps result from dehydration and electrolyte imbalance. Stay hydrated and replenish sodium and potassium levels. Stretch before and after workouts. Strengthen your muscles to reduce fatigue. Take short breaks to prevent muscle exhaustion. 🚑
🏃♀️ 81. How to Prevent IT Band Syndrome
IT Band Syndrome causes pain on the outside of the knee from overuse. To prevent it, strengthen your glutes and hip abductors with side-lying leg raises and clamshells. Stretch your IT band using a foam roller. Avoid running on uneven surfaces. Gradually increase training intensity. 🏃♀️
🚲 82. How to Avoid Hip Pain from Cycling
Hip pain in cycling happens from poor seat positioning and overuse. Adjust your bike seat to maintain a slight knee bend at the bottom of the pedal stroke. Strengthen your hip flexors and glutes with resistance exercises. Stretch your hips and thighs after cycling. 🚲
🧘 83. How to Avoid Elbow Hyperextension in Yoga
Elbow hyperextension happens from locking the joints during poses. Keep a slight bend in your elbows during weight-bearing poses like downward dog. Strengthen your triceps and forearms with push-ups and wrist curls. Stretch your arms and shoulders to improve flexibility. 🧘
🏌️ 84. How to Prevent Shoulder Strain in Golf
Shoulder strain in golf happens from poor swing mechanics and overuse. Strengthen your rotator cuff and scapular muscles with resistance bands. Stretch your shoulders before and after games. Work on improving swing mechanics with a coach. 🏌️
🎿 85. How to Avoid Knee Pain from Skiing
Knee pain in skiing results from poor technique and weak muscles. Strengthen your quadriceps and hamstrings with squats and lunges. Keep your knees slightly bent and aligned with your toes. Wear knee braces for extra support. Stretch your legs after skiing. 🎿
🤸 86. How to Prevent Back Pain in Gymnastics
Back pain in gymnastics results from hyperextension and poor core strength. Strengthen your core with planks and hollow holds. Stretch your lower back and hip flexors regularly. Improve form and avoid excessive arching during flips. Use mats for impact reduction. 🤸
🏇 87. How to Prevent Back Pain from Horse Riding
Back pain from horse riding comes from poor posture and core weakness. Engage your core and keep a neutral spine while riding. Strengthen your back with deadlifts and rows. Stretch your hip flexors and lower back after riding. 🏇
🏋️ 88. How to Avoid Rotator Cuff Tears
Rotator cuff tears happen from overuse and poor lifting technique. Strengthen your rotator cuff with external rotations and reverse flies. Avoid lifting overhead with poor form. Stretch your shoulders regularly. Use light resistance to build strength gradually. 🏋️
🦵 89. How to Prevent Thigh Strain During Sprints
Thigh strains result from tight or weak quadriceps and hamstrings. Warm up with dynamic stretches before sprints. Strengthen your thighs with squats and lunges. Stretch your quads and hamstrings after running. Avoid sudden increases in speed or intensity. 🦵
🚶 90. How to Avoid Foot Pain from Walking
Foot pain results from improper footwear and overuse. Wear supportive shoes with proper arch support. Strengthen your foot muscles with toe curls and resistance bands. Stretch your calves and foot arches after walking. Avoid walking long distances without breaks. 🚶
🏀 91. How to Prevent Shoulder Injuries in Basketball
Shoulder injuries in basketball result from poor shooting form and overuse. Strengthen your shoulder muscles with resistance band exercises. Improve shooting mechanics with coaching. Stretch your shoulders and chest before games. Avoid overtraining without rest. 🏀
⚾ 92. How to Avoid Elbow Pain in Baseball
Elbow pain in baseball comes from repetitive throwing motion. Strengthen your forearms and triceps with resistance exercises. Improve throwing mechanics to reduce strain on the elbow. Stretch your arm before and after games. Use ice if pain occurs. ⚾
🏐 93. How to Prevent Wrist Sprains in Volleyball
Wrist sprains in volleyball happen from improper spiking and blocking. Strengthen your wrist muscles with resistance bands and wrist curls. Improve hand positioning during play. Wear wrist supports for added stability. Stretch your wrists after games. 🏐
🚵 94. How to Prevent Knee Pain from Mountain Biking
Knee pain in mountain biking comes from poor seat height and overuse. Adjust the seat to keep your knees aligned with the pedals. Strengthen your quads and hamstrings with squats and lunges. Stretch your legs after rides. 🚵
🧗 95. How to Avoid Shoulder Injuries in Rock Climbing
Shoulder injuries in climbing result from poor grip and overuse. Strengthen your grip, shoulders, and back with pull-ups and resistance bands. Improve grip technique and avoid overreaching. Stretch your shoulders and forearms post-climb. 🧗
🏄 96. How to Prevent Lower Back Pain in Surfing
Lower back pain in surfing comes from poor posture and weak core muscles. Strengthen your core with planks and leg raises. Improve balance with stability training. Stretch your lower back and hip flexors after surfing. 🏄
🤼 97. How to Prevent Shoulder Dislocations in Wrestling
Shoulder dislocations in wrestling happen from high-impact moves and poor technique. Strengthen your rotator cuff and deltoids with resistance exercises. Improve grappling technique with a coach. Stretch your shoulders and chest after training. 🤼
🧘♂️ 98. How to Avoid Neck Pain in Pilates
Neck pain in Pilates comes from poor alignment and core weakness. Keep your neck in a neutral position during exercises. Strengthen your core with roll-ups and leg circles. Avoid overextending the neck. Stretch gently after sessions. 🧘♂️
🏇 99. How to Avoid Lower Back Pain from Horse Riding
Lower back pain from horse riding comes from poor posture and weak core muscles. Engage your core and keep a straight back while riding. Strengthen your back with deadlifts and rows. Stretch your lower back after riding. 🏇
🏃♂️ 100. How to Prevent Groin Pull in Sprinting
Groin pulls in sprinting happen from poor flexibility and muscle weakness. Strengthen your inner thighs with side lunges and resistance bands. Stretch your groin and hip flexors before sprints. Warm up properly and increase intensity gradually. 🏃
🚶♂️ 101. How to Avoid Foot Pain from Running
Foot pain from running happens from improper footwear and overuse. Wear running shoes with proper arch and heel support. Strengthen your foot muscles with resistance exercises. Stretch your calves and foot arches after runs. Use ice for inflammation. 🚶