If in pain, take time to ice the inflamed area.

Beyond icing (which is always a good idea), here are the steps you should take:

• Seek the advice of a sports

medicine specialist.

• Go to a good quality running shoe store or foot care professional to make sure you’re wearing the right type of shoes for your gait (neutral, stability etc.) and that they fit correctly.

• Add some strengthening exercises like calf and toe raises and heel drops (start with one set of 10 reps, and if you’re not sore the next day, do two sets, etc.) — or consult a physiotherapist