.Self-treatmentRICE to the letter. Ice to restrict fluid formation and elevation for damage should be complemented by aspirin or ibuprofen in one of its forms to minimise inflammation.Medical treatmentAlong with other first aid, active electrotherapy by a physiotherapist will speed

similar swelling at this site.Self-treatmentRest from painful activity, accompanied by ice packs and ibuprofen after exercise, should provide you with relief. You shouldn’t take medication prior to exercise, though, as it could mask a worsening situation

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

of the road, and see if it makes any difference. Also – and the best immediate option in a race – try changing your pace either up or down for a couple of minutes.Once you’ve got home, RICE (rest, ice, compression and elevation) is a principle worth applying