.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

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

, and pronation syndromes of the foot.Self-treatmentRICE, periodically, for the first 48 hours at least. Later, gradual stretching and strengthening, as with any other muscle injury.Medical treatmentUltrasound and, in the convalescent stage, massage by a

in the long term because the tendon heals slowly.Medical treatmentA particularly acute case may require weeks in plaster before rehabilitation can begin. Laser treatment may be more effective than ultrasound therapy, while deep massage and steroid injections

-ups to the outer side of your shoe. Exercises which stretch the band can help, while ultrasound or a cortisone injection should cure the problem. Although massage is often recommended, it sometimes makes the inflammation worse. Can you run through it?/Recovery time

application, but this can be repeated hourly.You can use ice in other ways during rehabilitation. Firstly, you should reapply it if you feel twinges as you gently stretch out the injury on the subsequent days, and it can also be used as a massage medium which

), there is a risk of chronic instability. A plaster cast encourages muscle wasting and joint stiffness, but a careful programme of ultrasound and massage will usually provide a cure. Your problems will need reassessment if they continue beyond six weeks, which

relieve symptoms. Massaging the area by gently rolling the heel on a golf ball is popular in the USA. You should ensure that your shoes have good midfoot flexibility and an arch support.Medical treatmentSupporting a flat foot with a proper orthosis can

to take months rather than weeks.Muscle painIs the pain… sharp?You should… determine the sort of sharp pain it is. If it’s a cramp, rest for a couple of minutes and massage the area. Having a drink, especially a sports drink containing electrolytes