Self-treatment methods for muscle strains and foot problems, and a guide to choosing athletic shoes.

Muscle strain. Unlike muscle pain, a muscle strain is a sudden, persistent pain in a fixed location. It is caused by continuous muscle activity without sufficient rest, or by a sudden exertion that strains a tense muscle. This type of injury often occurs in the gastrocnemius muscles of tennis players, the hamstrings of sprinters, the back muscles of rowers or weightlifters, and the biceps and triceps of throwers. Mild muscle strains that only cause slight functional decline and reduced muscle strength can be treated at home: first, a warm bath, followed by a cold bath and compression after appropriate activity. More severe muscle strains (swelling, inability to move) require rest, ice baths (15-20 minutes, 3-4 times a day), and compression. If the swelling and pain do not subside after 48 hours, apply heat for 20-30 minutes each time, 3 times a day. Muscle strains that cause severe pain, inability to move, or that do not heal within 7-10 days require a doctor's visit. Warm compresses and massage after exercise are good for mildly sore muscles, but they can cause more severe inflammation in muscle strains because hot water increases blood flow. Lateral shin splints are caused by long-term irritation of the tibialis anterior muscle in the lower leg. It's not a sudden injury but rather a form of overuse, often resulting from excessive exercise such as long strides or repetitive running on hard surfaces. This is especially common in untrained or ill-adapted runners, whose gastrocnemius muscles are much stronger than their tibialis muscles. Lateral shin splints are also a common problem for basketball and tennis players. Treatment for lateral shin splints requires a period of rest. The best prevention methods are: avoid activity on hard surfaces such as dry clay or concrete, especially in the early stages of training; wear well-fitting shoes to absorb shock; and perform strength-building and stretching exercises. To strengthen the tibialis anterior muscle, run up stairs (gradually increasing the weight) or lift light weights with your ankles. Perform push-ups against a wall to stretch the gastrocnemius muscle, landing on your heels, for 5 repetitions, holding each for 10 seconds. If the pain does not subside after 3 weeks, you should see a doctor. Heel spurs are small, extra bone spurs formed by the constant wear and tear on the periosteum of the calcaneus. They often cause pain and stiffness in the bottom of the heel, especially upon waking in the morning or when starting a run. The pain may lessen after a few minutes of walking or running, but excessive running and jumping, especially in flat shoes with poor shock absorption, can exacerbate the pain. The best treatment is protection: wear shoes with custom-made insoles to prevent direct pressure on the painful area. In their book, *Self-Treatment of Foot Problems*, podiatrists Skrnidal and Sasman describe how to make heel pads using sponge or thick felt, punching a hole in the pad below the painful area. If homemade insoles are uncomfortable, have a podiatrist make you a pair. Always use pads under both feet to balance leg length. When you first experience pain, apply ice to the bottom of your heel for 30 minutes; this can sometimes help. Alternatively, use aspirin to help reduce inflammation (if you don't have ulcers or are allergic to aspirin, take two tablets every four hours for 2–8 weeks, then two tablets every six days for two weeks). Doing heel stretches daily may help: Sit on the floor with your legs straight, grasp your toes and slowly pull them back for 30 minutes, repeating several times. Stop if this stimulates heel pain. Some sports medicine doctors believe that cortisone injections, which can reduce inflammation and pain in heel spurs, can also weaken tendons and other tissues, interrupting some warning signs that should be relieved. Other doctors routinely use cortisone injections to treat sports injuries; consider this before use because steroid drugs are potent but also have strong side effects. The best way to prevent blisters, arch pain, and other foot problems is to avoid overexertion and wear well-fitting shoes that protect your feet from impact and friction. Many new athletes buy cheap tennis or trail running shoes and end up with muscle, tendon, and bone injuries. They are either wearing the wrong type of shoes; running shoes are designed for steady forward movement, while tennis shoes favor lateral movement and do not protect the runner's feet and Achilles tendons. Therefore, it is not advisable to wear running shoes to play tennis, nor tennis shoes to run. Well-fitting shoes-with soft soles and recessed heels-reduce impact on the feet and knees, protecting the arches when running, jumping, and walking. To find the right shoes, spend over an hour trying on different brands. Talk to an experienced shoe store clerk about your shoe requirements: your training plan, foot characteristics, and gait. Your old shoes often show unusual wear patterns, so bring them with you when buying shoes. Make sure your feet fully expand after putting on your intended socks before buying. Unfortunately, many running shoes are only produced in "C" and "D" widths. If you have narrow feet, look for shoes in widths that are suitable for you. Wide feet can lead to blisters, corns, calluses, and other foot problems. The shoes must be long enough to allow a thumb's width between the top of the foot and the big toe when standing. Before buying, walk around in the shoes, and if possible, run a few steps. A good pair of athletic shoes should have the following characteristics: a soft sole that allows the big toe to bend easily; soft, arch support inside the shoe; a wide heel for a stable gait; a strong heel counter; and a strong upper (crown) connected to the laces. If you injure your foot or other part of your body, it's best to go to a sports medicine center or see a specialist sports medicine doctor, preferably one who is very familiar with your sport and won't misinterpret obvious abnormalities in diagnostic tests as illness. Unfortunately, sometimes finding a sports medicine doctor is as difficult as finding a legendary unicorn, because no doctor specializes in treating sports injuries and is therefore not a sports medicine expert. You should find a doctor who is an athlete himself, or a doctor assigned to a university or professional sports team.