with the results: “I’m training to run a marathon and have been increasing my weekly mileage to about 40 miles with no leg pain,” she says. Case Study TwoRob Watts had been running for more than 12 years before an old back injury he’d sustained playing cricket as a

Q I’d only been running for a few months when I noticed a twinge down the outside of my left ankle, which was accompanied by some swelling. After a two-week rest I started to run again, but within three days the ankle was again very painful. An X

pressure ensues. This pressure soon reaches a level that stimulates nerve endings and the pain becomes perceivable. It continues to rise until around 48 hours, by which time the damaged tissue regenerates and the pain eases. DOMS is usually worse after

prescribed and soon he was back to pain-free running. Cost of treatment Most people consult an osteopath privately. But, as with chiropractic treatment, it is available occasionally on the NHS. Contacts The Osteopathic Sports Care Association; 0870-601 0037

be other influences. Disruption of the ligaments within and outside of your knee, arthritis in its many forms and ankle, shin, thigh and hip injuries may all affect knee movement and produce secondary PFP.Self-treatmentOne factor in knee pain may

and, with light to moderate pressure, glide the palms of your hands over your legs, starting with your calves and shins and working up to your quads and hamstrings. Repeat 10 times on each leg, increasing the intensity toward the end, so you

line between using and abusing your muscles. The term shin splints generally relates to pain resulting from inflamed calf  muscles, tendons in the lower leg or the thin layer of tissue covering the tibia. It's a common injury for runners that can

great deal of strain on your musculoskeletal system, which can induce injuries such as shin splints, stress fractures, and knee, hip and lower-back pain. For a runner, though, the big drawback of cycling is that it is not specific. Our bodies respond

without them." Hereare the key core muscles you need to run. Here's how your core works for you on the road...1. SpeedAs you extend your stride or quicken the rate of your leg and foot turnover when you're trying to pick up the pace, the lower abs

TRAINING: RACINGHow can I avoid stitches in shorter races? Why do I struggle in the last mile of a race? Should racing related deaths be a concern? I run 10Ks. How long should training runs be? Why do I always get sick at 18 miles? Why do I