sports therapist Sophie Vowden, "so tight knots in the calves can pull on the calcaneus, subsequently pulling on the plantar." In a 60-strong study in the Journal of Orthopaedic Sports Physical Therapy, subjects undertook the following regime to soothe

into the skinDiagnosis: Onychocryptosis"This is better known as an ingrown toenail," says Palahey. "The nail grows at an angle, perforates the skin and lets bacteria in, so a niggly, painful infection occurs." Tight shoes and badly cut nails can both contribute

and run 30-45 minutes." Training tip Go for a swim the day after a hard run - the water relieves muscle tightness and speeds recovery from muscular micro-tears.

," says Anderson. "As they get fitter, they experience a natural lengthening as the body's true range of movement stops being distorted by tight muscles."Quick Step This lengthening is a positive, natural process - but you can ease it along with dynamic