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You're injured so what should you do?

You're in pain either when you run or after.  Something is clearly wrong, so what should you do?  It's not really a good idea to self-diagnose but one thing you can do is R.I.C.E.

Rest - Give yourself a break for a few days and see if it gets better

Ice - Crushed ice in a bag is best as it will mould itself around the injury.  Put it in a bag or tea towel and don't place it directly on your skin.  If all else fails a bag of peas will suffice.

Compression - Use an elasticated bandage to compress the area as this will reduce the swelling.

Elevation - Need an excuse to put your feet up?  This is it, assuming it is your leg/foot that hurts!

If you need to, take an anti-inflammatory like ibuprofen which will help with any pain and reduce inflammation.  Do go and see a professional to get a proper diagnosis.

So who should you see? 

Below is a brief description of the various specialists you may come across.  Get recommendations from other runners if you can.

GP - would normally be your first port of call but quite often sports injuries will not be their field of expertise.

Physiotherapist - uses a wide range of skills which may include manipulation, acupuncture, mobilisation, massage and exercises, often aided by the use of sophisticated electronic apparatus - all designed to help restore function, relieve pain and promote healing.

Chiropractor - chiropractors focus on the manipulation of joints to restore correct movement and relieve pain.

Osteopath - use a number of techniques to improve mobility and range of movement of a joint.  These might include massage, rhythmic passive joint mobilisation or sharp "thrust" techniques.

Podiatrist - is a foot expert who can treat foot injuries and identify issues with your running gait.  They can also prescribe and supply orthotics (inner soles that will correct various problems).

Sports Masseur - will iron out tightness, aches and pains which may herald injuries waiting to happen.

Listen to the advice given.  If you are told to rest, rest.  Better to take a few weeks out now, than months later on.



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