and stress fractures.Self-treatment Rest is probably the most important element of RICE, as ice itself sometimes causes more pain. Make sure you have appropriate shoes, which will almost certainly include some sort of orthoses to limit your pronation

, then ice it some more. Also, check that you are not wearing old shoes, and try running on the other side of the road if the pain is one-sided. Lower your mileage.Medical treatmentIf your footwear or gait is causing ITBS, you may need orthoses or build

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

in your quadriceps muscles and you perform knee extensions on a machine. You will therefore need to perform straight-leg exercises. Change your shoes if they have become worn, and correct any biomechanical abnormalities with orthoses or other appropriate

of the lower leg (see ‘An Ounce of Prevention’ below). Typical recovery time is two to four weeks.If the injury doesn’t respond to self-treatment and rest in two to four weeks, see a podiatrist, who may recommend custom-made orthoses to control overpronation