Pay attention to how your body feels before and after jogging or running. Aches and pains are not uncommon after a run. However, sharp pain that lasts longer than 20-30 minutes could be a sign of something abnormal. If the pain doesn't go away after a few days or seems to get worse, consult your doctor.
A sprained ankle can safely be treated by self care unless the joint is extremely painful or the bones or joints are out of their normal alignment. Follow the RICE acronym, which stands for Rest, Ice, Compression and Elevation. Rest the injury by avoiding movement of the affected joint and keeping weight off it for 24-48 hours. Ice the injured area and ease swelling. Compress the joint by bandaging it with an elasticized support bandage. Elevate the joint by raising and supporting it above the level of the heart—especially at night when sleeping.
If the Shoe Fits
When selecting a running shoe, you should ensure a proper fit your heel should be snug and not slide up and down excessively. Stop by a good running shoe store and ask a clerk for help finding a shoe that fits you well. And when a shoe's mileage exceeds 350-550 miles or if they begin to feel uncomfortable and you begin to experience pain, you should retire them.
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