your intake of protein, which builds muscles and soft tissues, to between 100g and 120g a day.  Other recovery nutrients include iron to build blood; and zinc to speed-up wound healing - both are found in lean meat, whole grains and fortified cereal

bleeding – more severe damage is the inevitable result. If you have no option but to carry on, try to cool the area with water and slow right down – walking is ideal.I stands for Ice – the application of which should be carefully controlled. Simply putting

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

.Self-treatmentThis should include a heel raise of Sorbothane or foam, ensuring that heel tabs do not impinge upon your tendon when your toes are pointed (cutting the heel tabs off will certainly help, too). Applying ice in the form of a pack or massage and very gentle

between the northerly tip of Norway and the North Pole itself. Longyearbyen (I’ve no idea how it is pronounced) is the second most northerly town in the world and only has around 2,000 inhabitants. From here we will take our flight in a converted Russian

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

) cooler with icy water, you attach it to the bandage you wear around your sore joint. This fills up with the cold liquid, and provides a double whammy of ice and compression. Contact 0800 169 7735; www.aircast.co.ukA basic Firstaid4sport endurance events

the area for 10-15 minutes at least twice a day (and preferably several times) for the first three days. Never apply heat to a new injury. Firmly compress the area using a bandage or compression material. If you're using a bandage, make sure it isn't so

’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