ice on the site of an injury is going to produce blistering and ice burn, so it should be wrapped in polythene, crushed and further wrapped in a damp tea towel. Time is an important factor. Fifteen minutes should be the upper limit for a single

can confirm the diagnosis. What else could it be?A pain in the outer side of the knee can also be due to a strain of the lateral collateral ligament, which hinges the knee joint, or a trapped synovium (knee lining). Self-treatmentIce it, ice it

tendinitis and gait analysis with a video will show whether your pronation needs treatment.What else could it be?Other more severe injuries to the tendon, lower calf muscle tears or simple heel tab bruising can all produce pain within the tendon

DOMS if there is sufficient muscle damage. Some athletes use non-steroidal anti-inflammatory drugs (such as ibuprofen) and ice packs or even ice baths to help reduce the inflammation. The other important thing to remember is that while you have muscle

’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

. Avoid bed rest. Movement, even crawling on hands and knees, is better than inactivity. Backs: to the future. (Real-life solutions) Real-life stories: how two runners beat back pain Injury-Proof Your Back: five sets of everyday tips to stay pain

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

. It is an over-use injury, more noticeable at the end of a run or if you have increased your mileage too quickly. A sudden switch to hill training may bring it on.What else could it be?All the other causes of anterior knee pain may need to be eliminated

show swelling and calcification of the tendon, while a scan will give more detail if required. What else could it be?You need to be sure that the injury is not to the patella itself, such as a stress fracture or a congenital defect