Running sends a huge amount of stress up our body’s skeletal system, and when over done, can cause some areas to get inflamed and swell. The rule of thumb that we suggest is this: ice for the first 2 hours, and heat afterwards.

So, what kids of injuries could we use ice for? Tendonitis. Iliotibial band syndrome. Plantar Fasciitis. Shin splints. If you are one who is prone to these injuries, we advise that you fill paper cups with water, and freeze it, just so you would always have it on hand when you need it.

Ice is great not only to bring the swelling down, but it also acts as an analgesic to reduce the pain. When treating inflammation, it is also important to keep your injured area elevated, preferably above the level of your heart. So lie down, and put your feet up above your chest.