Ingrown toenails are seen when a runner gets his toenails cut off or broken post a long run. This happens when the toe nails bleed or become chipped. The toenails are then removed with nail clippers or break off naturally. When this happens, the new toenail that grows can grow into the skin. This can cause some swelling and pain and the toe nail can look misshapen. Usually, treatment for this involves placing the toe in a bath of hot water and clipping the excess growth correctly.

The IT band or the Iliotibial band is the continuation of the Gluteus muscle that moves into the Tibia bone which is a bone of the lower leg. This is a tendon or fascia (thick tissue) that is under high pressure. When the band is irritated with running or exercise, the band becomes swollen and this causes pain whenever one starts running. Usually, the pain increases when one tries to walk uphill or up a flight of steps as well.

 

Cryotherapy is a technique where the body is exposed to extremely cold temperatures for several minutes. Ice baths should be for after intense training or competitive sessions, or when you need to go running again soon after. For an ice bath, the water should be around 10-15 degrees Celsius (around 50-60 Fahrenheit). How long should you ice bath? Aim for around 15 minutes.