Level 2 - Pain that comes on during running but does not interfere with your ability to continue.
Treatment - Follow Level 1 treatment, plus consider taking a day or two off to reduce risk of further
injury.

Level 3 - Pain that occurs throughout you’re run and interferes with your ability to complete the session.
Treatment - Stop running for a few days and consider seeking medical attention. Meanwhile, apply ice
and take anti-inflammatories.

Level 4 - Pain that severely restricts your ability to run and persists even when you aren’t running.
Treatment - Stop running for a few days and seek medical attention immediately. Meanwhile, apply ice
and take anti-inflammatories.

Heat or Ice for Injuries? Apply ice, in 15 minute sessions, as long as pain and swelling persist. Heat
can be used for muscle stiffness, for 20 minutes maximum, prior to exercise. Use ice in Ziploc bags, a
large bag of frozen peas, or commercial ice packs. Be careful with the instant ice packs, they can be well
below freezing and damage the skin. If necessary, place a thin cloth (pillow case) or moist towel between
body surface and ice pack for skin protection. Ice massage is also a good technique for pain and swelling.
Take a paper or styrofoam cup, fill with water, freeze. Peel off about half the cup and massage affected
area with your giant ice cube for 10 minutes.

Seek medical attention if you notice any of the following.

1) Pain which increases with activity.

2) Swelling, especially in or near a joint.

3) Persistent joint pain, or locking, giving way, or buckling of a joint. 4) Painful popping or snapping in or near a joint.

This list contains general guidelines only; if in doubt call your physician.

The material contained on this website is in no way intended to replace professional coaching or medical advice and should not be used as a basis for diagnosis or choice of treatment or training