It is specific and can be pinpointed. Let it Heal If you become injured to the point that it's painful to continue running, stop immediately and give the area time to heal, then come back gently. If you feel you're on the verge of an over-use injury, take a day off and treat the injury. Apply ice for the first two to three days, then heat. Ice reduces inflammation.
Heat increases blood supply to the affected part, speeding healing.
Stretch Out After running, while your leg muscles are still warm, gently stretch them. Spend extra time on any troublesome area. In the evening, flex and unflex your legs and ankles at different angles to keep them flexible. Shoe Care Buy good running shoes and keep them in good repair. A new pair costs less than a visit to a podiatrist or orthopedist.