An often-overlooked stressor is our shoes. When we change our footwear, even switching from old to new of the exact same shoe, we change the forces acting on the foot. Overuse injuries can develop by rushing a transition. A safe transition needs time. To ensure you stay injury free follow this plan whenever changing your footwear.
Run 1: run 1 minute in your new shoes; complete the rest of your run in your old shoes
Run 2: run 2 minutes in your new shoes, complete your run in your old shoes, etc...
Continue adding 1 minute per run until you reach 15 minutes in your new shoes.
Speak to your physiotherapist if red flags such as increased discomfort or abnormal stiffness the next morning are experienced. These are signs that a personalized plan is needed.