"Your body knows what to do" sounds humble. But the strongest RCT in running science gave novices the form feedback this advice forbids, and they got hurt less than half as often. Where the folk wisdom fails, and where it has a point.

If heel pain returns every time mileage does, the question isn't how to soothe the fascia but why it keeps getting overloaded. The stride patterns to check on video, and a graduated 8-week plan.

Runner's knee, shin splints, IT band syndrome, Achilles and plantar problems keep tracing back to five mechanical patterns: overstriding, hip drop, low cadence, trunk lean, and arm crossover. The map of which flaw feeds which injury, and why you can't feel any of them from the inside.

Ice and rest calm the flare; they don't change the mechanics pressing your kneecap against its groove. The three gait patterns behind patellofemoral pain, and a 4–6 week retraining plan.