day if stiff or when recovering from an injury. – SuperCazA little ice can work wonders For a cool-down after a training session, I find that icing aching legs and muscles really works. It feels like hell at first but the next day you won’t even feel

are pointed, and cutting them off horizontally if they do; 3 Using orthoses if you overpronate. Pronation twists and untwists the TA with every stride.To treat it use: RICE – particularly the ‘ice’ part, massaging the tendon with a cube upwards and downwards

died down and you can start to stretch. If it's painful still, see Hamstring tears.Medical treatmentCombining the use of ice and educated stretching with interferential physiotherapy or ultrasound should bring about a complete cure.Can you run through

.Self-treatmentAny runner not using RICE by now must have been living on another planet! In this case, ice is a mainstay not only of treatment but also of rehabilitation. If you cannot walk with the injury you may require crutches in the early stages, but try not to become

fracture or stress fracture of the calcaneum (heel bone), bone disease and local infection, or simply bruising of the heel’s fat pad.Self-treatmentRest aside, ice packs, good heel cushioning and a heel cup to firm up and thicken the under-heel fat pad, may

it is not impossible for a stress fracture of the femur, an adductor muscle tear or referred pain from the lower back to appear as quadriceps pain.Self-treatmentThe basic principles of RICE apply to early management. This should occupy 48 hours, with ice being applied

Q I’m a triathlete, and a few months ago I damaged my Achilles tendon while cycling. I tried to control the problem with rest, ice and elevation, but to no avail. It now regularly becomes inflamed and painful, and I have to have three to five days

to take you through a summer of running, set your sights on Berlin. www.real-berlin-marathon.com North Pole Marathon You might not be able to walk on water but you can run on water at the world’s most northerly marathon. Run entirely on the frozen ice

. "No one gets through training without some aches and pains," says Lewis Maharam, medical director of the New York City Marathon. When you're feeling achy, try the standard treatment of rest, ice, compression and elevation. You may need to scale back

days- after tips include icing the injured area to reduce swelling, and hotfooting it to your doctor if you think the wound requires a second opinion.