Contrast showers on injured ares, cold/hot on and off first relieves inflammation and then the hot increases blood flow. This has helped me with many smaller injuries over the last year or so. I never knew the effect of a cold shower right after was so dramatic and will start using it when I train. Be careful with the ice baths after cold training sessions a Kid at my high school was injured once at a practice, and it was cold out the trainer put him in our cold pool which ended up putting him in hypothermia.
For running the big cushy shoes have messed up my knee many times. For almost all of my training now I wear chuck taylors but am snagging a pair of http://www.zappos.com/search/brand/421/ ... %22Mens%22 to run in from now on. Good luck, get better soon 
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