’s often associated tenderness and/or some slight swelling.) Icing the injury early on is very important as it enables the tissue to heal more effectively and prevents further damage. Electrotherapy (such as ultrasound) may also help, but the most important

aid. Make yourself comfortable, keep as mobile as possible but, if the pain is bad, rest in the most comfortable position. Apply an ice pack to the affected area. If anything is inflamed because of a torn muscle or torn ligament, use ice and not heat

was tripped by another runner. I came to a sudden halt and when I went to run again I couldn't. I had unbearable pain at the side of my knees and thighs - I could only walk.  I managed to get to the nearest St. John's Ambulance post where they bandaged ice

to the universal running first-aid principle of RICE (rest, ice, compression, elevation). And then came the injury guide:Foot InjuriesBlack ToenailBunionCalcaneal Bursa (heel)Hallux Rigidus (Toe)Ingrowing ToenailMarch Fracture (toe)Midfoot PainMortons Neuroma

-ray or scan.Self-treatmentIf you avoid pressure you will ease the pain, so bigger shoes, soft padding, or avoiding heel backs by using sandals or running without shoes can help. Non-steroidal anti-inflammatory tablets and ice are the other staple treatments

, such as patellar problems, and cartilage tears and strains, as well as arthritis and internal damage, which produces fluid on the knee.Self-treatmentRest, ice and anti-inflammatories with training modification may well be sufficient to settle the problem

, and that it is not caused by a cyst on the tendon. Osgood Schlatter’s disease can occur at the lower end of the patellar tendon in younger athletes. Self-treatmentWhilst rest, ice and anti-inflammatories may give temporary relief, self-treatment is usually ineffective

thickening in Kagar’s triangle, the area between the front of the tendon and the back of the tibia.What else could it be?It could be Achilles tendinitis, although it is important to remember that you may be suffering from several conditions at once.Self-treatmentIce

of the foot.Self-treatmentRICE as usual, but ice to reduce inflammation and elevation to eliminate gravity are the most appropriate. As it settles, gradually stretching the calf will speed healing, while you should also look back over your training diary for a

and stress fractures.Self-treatment Rest is probably the most important element of RICE, as ice itself sometimes causes more pain. Make sure you have appropriate shoes, which will almost certainly include some sort of orthoses to limit your pronation