WHAT HURTS???

The SOLE of your FOOT & HEELS are tender and tight

This is why: Overuse. The connective tissue that runs the length of your sole can become inflamed or suffer microscopic tears. Commonly known as Plantar Fasciitis. Usually it feels worse early in the morning, gets better during exercise and painful once you stop.

TREATMENT: Sit in a chair and place a cold bottle of frozen water on its side on the floor in front of you. Put your foot on top of the bottle and, applying medium pressure, roll it back and forth. The cold will reduce swelling while the massage eases the pain.

TIP: Buy shoes with arch support, women with high arches are especially prone to this injury. Cut down the mileage until your foot feels better. Try cardio activity like swimming instead

WHAT HURTS???

Your SHIN area is SORE:

This is why: You have SHIN SPLINTS, caused by doing too much too soon. When you run, your legs absorb a force three or four times YOUR WEIGHT. Piling on miles too quickly can cause the tissue surrounding your shins to become inflamed.

TREATMENT: Wrap an ice cube in a thin rag & firmly rub it up & down your leg, on either side of your shinbone, for 15 minutes at a time

TIP: Hard surfaces exacerbate the pain, so in addition to curtailing mileage, swap in a few runs on the treadmill or a dirt path. Buy shoes with extra cushioning, and replace them every 300 to 500 miles.

WHAT HURTS???

You feel a sudden TWINGE in the BACK of your UPPER LEG, followed by tightness

This is why: The muscles that run down the back of your leg are delicate. Hamstring pulls happen when you add a burst of speed or quickly change direction, especially if the muscles aren't warmed up.

TREATMENT: For severe pain, see your doctor. Mild to medium pain Sit on the floor with your injured leg bent and your other leg straight for support. Using the fingers of both hands, reach behind your leg and apply pressure while stroking upward from your knee toward your glutes for several minutes.

TIP: Strengthen your hamstrings by adding one minute of jogging backward to the end of your regular run.

Maintenance Treatment: RICE Refresher

REST: Or active rest...Just because you strained an ankle doesn't mean you can't use your other three limbs! For some injuries, low impact exercise, like yoga or the elliptical trainer, is ideal.

ICE: For acute injuries, like a sprain or a fall, ice for 10 to 15 minutes to reduce swelling and limit internal bleeding. Continue for 24 hours, allowing skin temperature to return to normal between treatments.

COMPRESSION: Wrap the injured area in an elastic bandage to reduce swelling. Wrap from lower to higher on the body. Start at your toes and end at your calf.

ELEVATION: Rest in a position that allows blood to flow toward your heart lying down with two pillows under your legs, for instance.

WHAT HURTS???

As you pass your arm overhead during your pool session, you feel a SHARP PINCH in your UPPER BACK.

This is why: Repetitive motion can irritate the nerves in your neck and back as your muscles contract.

TREATMENT: Place your opposite hand on the sore side of your neck, on the fleshy portion between the base and your shoulder. Press until you feel the tender spot. Turn your head away from the tight area while applying pressure. Relax, then repeat, until the pain eases.

TIP: Looser muscles equals fewer injuries. Face a closed door and grab the knob with both hands. Lean back from your hips, keeping legs straight. Don't lock knees. Let your head hang; feel the stretch in your upper body as you twist your head from side to side to work out neck stiffness

WHAT HURTS???

Mid-kick, your calf or foot, quad or hamstring gets a NASTY CRAMP

This is why: Dehydration, electrolyte imbalance or weak kicking muscles can trigger calf cramps

TREATMENT: Flip onto your back and propel yourself back toward land with your arms and unaffected leg. If the pain is too great for you to swim, try floating on your back while gently kneading the cramp with one hand.

TIP: Out of the water, slowly stretch the calf muscles by lunging forward with the uninjured leg while keeping the cramped back leg straight. Drink lots of fluids. Help ward off future cramps by eating a banana. High in potassium and having a sports drink pre & post-swim.

WHAT HURTS???

You have pain on the outside of the ELBOW that radiates down your ARM when you swing

This is why: Over time, repeated use of the muscles in the forearm can lead to tennis elbow, which is caused by small tendon tears.

TREATMENT: Stay off the courts for a week and ice your elbow for 15 minutes at a time to reduce inflammation. The best self massage for this injury is called the deep longitudinal stripping method. Start by pressing the thumb of your opposite hand firmly on top of your forearm; begin at the wrist and slide your thumb along your forearm toward the elbow. Use a lubricant, such as oil or lotion, to prevent friction.

TIP: Strong forearms and wrists help stabilize elbow. Using light weights, hold your arms straight in front of you, palms down. Flex and bend wrists up and down 10 times; then rotate wrists from palm up to palm down 10 times. Work up to three sets.

WHAT HURTS???

Yesterday, you were queen of the gym lifting, pressing and flexing. Today you can barely stand up straight.

This is why: Working new muscles, using too much weight and having weak obliques are all prime causes of back pain. Your spine is a column of bones surrounded by tiny muscles holding it in place. Your core is a giant sheath of muscles that stabilize the spine from the front. If your core is weak, strength training can stress the smaller muscles around the spine.

TREATMENT: PATIENCE! With a few days of "ACTIVE REST," the aches should disappear. This means you shouldn't strain your back but stretching, icing and gentle core work are okay. Cross-train by walking and swimming.

TIP: The best moves for strengthening your abdominal muscles are Standard PLANKS and SIDE PLANKS. Hold each for 30 seconds and work up to two minutes