After my doctor basically told me to stop being an idiot, stop training, take some paracetamol and go to bed, I’m now halting my marathon training until I’m back up to full strength.

It’s a tough little conundrum. Like last year, I’ve taken on a 16-week training plan for this year’s marathon. Some don’t think that’s enough but 5-6 runs a week for 4 months will do me plenty.

I’d kept up a fairly decent 10k pace before beginning my training so it wasn’t too much of a shock to the system once starting. But how in the name of all that is holy am I supposed to train in the worst snow Britain has seen for decades, not get a cold and have any chance of beating my time last year?!

For those who are abroad or have been living underground, arctic conditions brought Britain to a standstill in early 2010 as transport officials faced the perils of running out of grit. Even getting to the gym was impossible for some so treadmill running was out. When it wasn’t snowing, temperatures were so low that the icy snow held on and didn’t melt for a couple of weeks. I ventured out in the snow for a 10k to kick off the 2010 training but without a pair of running spikes it was fairly comical.

So am I missing out on vital training hours? Will I have to catch up on the missed miles? How much will my fitness level deteriorate during the time spent bed-ridden? What can I do as an alternative?

Well if you are house-bound because of the weather there’s not a lot you can do in terms of running. But here are a few ideas to get your heart rate up without having to own your own personal gym equipment:

• Exercise DVDs
  If you don’t live in a flat and can get away with stomping on the floor a bit then try out an exercise DVD. All you need is a couple of yellow-pages and a love for celebrities.
  .
• Core exercises
  A strong core is a huge benefit for runners. It’ll give you a tidy running posture which will make your run far more efficient. I’ve recently experienced mild back pain as a result of not exercising my core and stretching out my back muscles after running. Try out these core strengthening exercises from Runner’s World. Remember, it’s all about control, not number of reps and luckily, you don’t need a lot of room to do them.
  .
• Bike Trainer
  Own a bike and have enough room to pedal indoors in front of the TV? One of these bike trainers allows you to pedal indoors and work up a sweat. TIP: put a towel underneath to catch your sweat or face the wrath of your husband/wife/mother.

If you are ill then it depends on the neck rule (check out this post from Coach Joe English). Basically if you’re symptoms are felt from the neck up (runny nosy, headache) then you’re probably alright to run. Any symptoms felt from the neck down (coughs, chest pain) then it’s a no go. I wrote a post on this just before the marathon in 2009.

Try not to worry about losing out on training time (I know it’s hard). It takes a good couple of weeks to really lose the effects of training and pushing yourself without allowing your body to recover will just mean that your body takes longer to heal.

If you have any tips on how you’ve been training during the Winter months or how to get rid of a cold quicker then do leave a comment below.

Cut to two months later. You have your place, you’ve got your new trainers and you’re about to go on your first long-distance run. Off you go…

3 hours later, you stumble home; pale, knackered, nipples bleeding and chafing so bad that you look like you’ve won first place in a John Wayne look-a-like competition. Slumped on your sofa you think to yourself, what went wrong?

A common mistake in training for a long-distance run is starting too strong too soon. Prepare well and you should have no trouble achieving your goals.

Build up gradually.
If you’re not a regular runner or it’s been a while, your first two miles will open your eyes and you should find it quite difficult (when I first started running again I was nearly sick). Don’t be disheartened and try not to push yourself too hard. Forcing yourself to run further than you’re ready for can lead to injury and will slow down your training.

When running at regular intervals you’ll find that you’ll improve very quickly. It’ll become easier to increase the distances slightly each time you go out. Annoyingly, when you stop running that improvement drops off just as quickly.

Check the weather.
Last weekend I went out for a 10k, bundled up in a hoodie, woolly hat and jogging bottoms. After 10 minutes of running the sun came out with a vengeance and I was sweating so hard I couldn’t see. Draping a hoodie around your shoulders might scream catalogue model but it’s a serious pain when running. Check the weather before you go out and dress accordingly.

Plan your route.
The last thing you want happening on your run is getting lost and running two miles extra than you had planned. Personally, I use Google maps and write street names on my hand like a London cabbie. There are plenty of route finders out there like the Gmaps pedometer or Map My Run. Sites like these actually show you other peoples’ running routes so don’t be surprised if someone is following you during your training.

Nutrition.
I’m lucky enough to get sent a lot of nutritional products as writer of this blog. I have had a chance to test out products like Wellman Sport and Focus Energy Shots. Some PRs have even sent through boxes of Nairns Oatcakes, CLIF bars and even offered me children’s milkshakes as sustenance before going on a long run!

While all of these provide the carbs you need before a run (maybe not the milkshakes) there really is no substitute for a big bowl of pasta the night before. I’ve even been told in the past to eat so much pasta that you’re on the verge of throwing up. While I expressly do not condone gorging, a healthy sized portion the night before a run is a perfect way of fuelling your body in preparation for a long-distance jog.

Lube up!
Before I discovered Body Glide (or initially Vaseline) chafing was a very serious problem for me. It can happen anywhere; between your toes, by your armpits, between your thighs and (most painfully of all) on the nipples. The first time I ran more than 5 miles I experienced it and it will completely ruin your run once it has set in.

And don’t just think you can put up with the pain. If you experience it, it will affect your running style and all you will want to do is start walking so the pain will stop. One of this blog’s earliest posts was on chafing. Read up.

Take money.
If you pick up an injury (or the chafing becomes too much) you’ll need a way home. Taking a phone with you may be to much of an inconvenience so fold up a £10 note and put it in your sock. Don’t forget that you could be miles away from home when something happens so having a bus fare will give you piece of mind.

Take a drink.
Is your run likely to last more than an hour an a half? If so, it’s probably worth you taking a bottle of water with you. Personally, I’ve done a half marathon without a bottle of water before. But if it’s hot and you haven’t hydrated properly before a run then I wouldn’t advise it.

Rest.
Running 7 days a week might make you think you’re the Six Million Dollar Man and some people do it. But your body will have no chance to recuperate and you’ll increase your likelihood of becoming ill. Many people pick up a cold before a marathon because they’ve overdone it. Get a good 8 hours the night before and don’t go boozing.

If Paula Radcliffe has one bit of advice for runners, it’s don’t scrimp on shoes. Getting your gait analysed can mean a pair of trainers could last you a year, instead of a few months. You’re also far less likely to pick up an injury.

However, this isn’t always an option. You might not live anywhere near a sports shop that provides such a specialist service (I know, can you believe that not every trainer store is equipped with a treadmill, a 3D foot scanner and a gait analysis expert these days? It’s scandalous!). If money and specialist athletics shops are a problem, then a possible solution is a pair of SOLE Custom Footbeds.

SOLE contacted me a few months back (we actually gave away a pair of their Platinum Sandals in our recovery competition) and offered me a set of their footbeds to test out for myself. The idea is simple. Most good trainers these days have removable insoles. You simply replace the standard insole with SOLE’s version and viola! The trainers that previously gave you blisters or an awkward running style, are now custom designed for the shape of your foot.

The Custom Footbeds are moulded to the shape of your feet in one of two ways. You can either wear them for a few days and bed them in, or you can use the oven in your kitchen to heat the new insole and mould them to fit in a few minutes. Once heated, you just slide them in your trainers, slip them on and stand up straight for two minutes while they set.

It’s a great idea. For £35 a pop, you could turn your old trainers into the most comfortable shoes you have ever worn. But, if your oven is anything like mine (a UK oven, measured in Celsius, not Fahrenheit) you can accidentally overheat the footbeds and ruin them. Which is exactly what I did.

It’s a real shame because if I’d checked the instructions correctly (I’d only had a few months to read them!) I’d have noticed that the footbeds need to be heated to 200°F (90°C). I’d overheated them by a full 110°C. The softer black rubber underneath contracted, meaning that the top layer curled around at the toe end, becoming too narrow for the shoe.

Luckily, the kind people at SOLE have provided the SJAL blog with another pair. But instead of me foolishly ruining this set, we’ll be giving them away to one lucky reader to test them out for themselves!

You can enter in one of two ways…

Sir Win A Lot

1. Post a message on Twitter by clicking this link and follow @sirjogalot (so we can message you if you win) or…
2. Answer the following question:

AT WHAT TEMPERATURE SHOULD YOU HEAT THE SOLE CUSTOM FOOTBEDS TO IN A CONVENTIONAL OVEN?
Click here for a hint!

A. 90°C

B. 80°C

C. 70°C

THIS COMPETITION IS NOW CLOSED

*Winners will be contacted either by email or Twitter and announced on 4th November. Your email address will in no way be distributed to third parties. Entry to UK residents only.

• Stretch
  Probably the most important thing you should do immediately after your run is stretch. It will help increase the length of your stride. You’ll also flush out lactic acid and prevent an injury creeping up on you over the next few days. Position your stretch and hold it for 10 seconds. Do not bounce. Some people believe that stretching can sometimes cause injury (muscle tearing etc). While this is true, injury normally occurs when you stretch cold, tight muscle (i.e. before a run). Stretching warmer muscles (which they will be after a run) should be fine. Check out Brad Walker’s book, The Anatomy of Stretching for more information.
  .
• Refuel
  Make sure you take on plenty of water as soon as you finish. This will replenish the fluids you’ve lost in sweat as you’ve been running. A good way to check that you are hydrated enough after a run is to look at the colour of your urine. If it is darker than usual, drink more. Drinking sports drinks and using sports gels or CLIF Shot Blocks will also replace electrolytes so try to do this as you run. Once you are back your body will be screaming out for you to replenish your glycogen stores. You’ll need to stock up on carbs and protein so get a banana down you within 20 minutes of getting back.
  

• Keep warm
  You’ll feel understandably hot after a marathon and keeping warm might be the last thing you want to do. But the foil blankets are there for a reason! Your defences are weakened after a long run and as your body loses heat you’ll increase the risk of infection. Your muscles will also become stiff. Cool your body down gradually by keeping moving (strong walks will loosen the muscles).
  .
• Sooth those aches and pains
  If you have picked up an injury, or you find that one part of your body is aching more than usual, then rest that area. Massage gels like Jointace, Blue Active Gel and Tiger Balm are useful for reducing inflammation around the knees or the lower back. Alternatively, grab a bag of frozen peas or have an ice bath.
  .
• Get a massage
  If you’ve just finished a marathon and ran for a charity, a lot of charities provide free sports massages at the finish line. They can be pretty intense though so you might want to ask the masseuse to take it easy on you. If you’re in training, chances are that you won’t be able to splash out for a sports massage every week so try out the Scholl Percussion Massager (£49.99). One of the detachable heads has a group of rubber pinpoints that really loosens your thigh muscles. It also has a detachable handle so you can do your own back (if your other half won’t oblige)!
  .
• Aerate your feet
  Get those soggy socks off quickly and let your feet breathe. The moisture that can accumulate in your shoes during a long distance run can lead to infections. Change into dry socks immediately after your run. Better still, wear flip-flops around the house. It’ll also mean that blisters will heal more quickly. SOLE’s Platinum Sandals do the trick nicely as they have an orthopedic  footbed (rather than a flat piece of rubber) that supports your arches and are much more comfortable than standard flip-flops.

Sir Win A Lot

For a chance to win a huge goody bag full of products that will help you on the road to recovery, including:

• 8 Jointace patches (www.vitabiotics.com/Jointace)
• A tube of Jointace massage gel
• 6 CLIF Shot Blocks (www.clifbar.com)
• 2 pots of Blue Active joint gel (www.blue-active.com)
• A pair of SOLE Platinum Sandals (www.yoursole.co.uk)
• A Scholl Muscle Therapy Percussion Massager
• 4 sports books (The Anatomy of Stretching, The Anatomy of Sports Injuries, The Anatomy of Pilates and Stability, Sport and Performance Movement)

… all you have to do is either…

1. Post a message on Twitter by clicking this link or…
2. Answer the following question:

ACCORDING TO THIS ARTICLE, WHAT IS PROBABLY THE MOST IMPORTANT THING YOU SHOULD DO AFTER RUNNING?

A. Eat

B. Stretch

C. Sleep

THIS COMPETITION IS NOW CLOSED

*Winners will be contacted either by email or Twitter and announced on 12th October. Your email address will in no way be distributed to third parties.

Looking back on it, it probably wasn’t the best idea to push myself that hard the week before the race and I was feeling decidedly guilty today. I’d never have forgiven myself if I’d have injured myself with one week to go, but it’s an incredibly difficult situation to be in. I’ve spent 15 weeks in training to get to this point and have become used to five runs of a healthy distance a week. To go from that kind of regime to running 20 minutes here, 10 minutes there, leaves you feeling a bit useless and it’s very difficult to relax. I don’t know what I’m going to be like after the marathon, but at the moment I can’t sit still! I’m worried I’m going to take all of this energy, run like a 4-year-old at the start of the marathon and burn out after 5 miles.

To take my mind off exercise I’ve come up with a checklist for this week:

Tuesday – (10 minutes at race pace with a warm up/cool down)

• Buy Compeed
• Get home and run around the park at Blackheath

Wednesday – (30 mins very easy)

• Collect remaining sponsorship from office co-workers who haven’t paid yet (Wednesday is pay day)
• Go to gym and watch The Simpsons while running on treadmill
• Write blog post

Thursday – (Rest or 25 mins easy)

• Buy seven new DVDs
• Go to gym, run and say goodbye to everyone until next year
• Put running number registration form in my bag so I don’t forget it for Friday and make sure I have my driving license

Friday – (Rest)

• Print off race course map for family and mark points to meet them (remembering to decide on which side of the road to be on)
• Go to Marathon Expo to pick up running number and timing chip (using registration form and driving license)
• Buy ‘Marathon Survival Kit’ from Expo using voucher on page 13 of Marathon News magazine
• Visit Justgiving* stand, Running Free** stand and Bupa London 10,000*** stand
• Eat big bowl of pasta
• Write blog post

Saturday – (15 mins very, very easy jog)

• Get up early and do run (to tire myself out and fall asleep faster in the evening)
• Cut toenails
• Fit timing chip to trainers
• Fill out the back of my running number and pin it to my vest
• Plan where to meet family at end of race
• Watch all seven DVDs back-to-back
• Eat the biggest bowl of pasta I’ve ever seen
• Give family MS Society cheering pack (equipped with balloons, inflatable sticks and flags)
• Sleep

Sunday – (Race day!)

• Eat baked beans on brown toast and one banana
• Have two Lucozade Sport pouches (one at 8am and one at 9am)
• Do 20 push-ups to get the guns looking plumper before donning running vest
• Walk to start line (sorry guys, I live 30 seconds from it)
• Get interviewed for MS Society video
• Say goodbye to friends and family
• Take empty plastic bottle
• Hide the fact that you are peeing into empty plastic bottle under orange rain mac
• Throw bottle to side of road
• GO!

* To thank them for all of their efforts over the past few months
** Running Free magazine have agreed to do a small piece on me for their post marathon edition
*** I’ll be running the Bupa London 10k a month after the marathon

Wednesday night, 45-minutes hard-effort. I plonked myself on a treadmill, ready to set off, only to turn around to see a work-colleague warming up for her spinning class. I went over.

“How long is this class?”, I asked.
“45 minutes”, she said. “You should join me!”.

It was a sign. My blisters needed a bit of a break and after my 19-miler things were a little chafe-tastic. My buddy showed me how to adjust the seat and the instructor came around to show me the ins and outs. I knew that the seat had to be low enough so that at the moment your pedal is at the bottom of its revolution, your knee joint doesn’t lock out. But that was about it. Turns out it’s a dangerous game this spinning. The pedals are connected directly to the flywheel at the front, which means that if your feet come out then the pedals will continue spinning, entangling your legs!

We set off, my colleague on the bike immediately to my left, and I was determined not to be shown up. I’ve been running well for 12 weeks now so I should be fairly competent at this! I thought it was just going to be a case of pedalling at different tempos. ‘Pedal fast, now pedal slow.’ But after a series of different positions (standing, sitting and squatting), tempos (sprint, three quarters and in-time with the music) and resistance (the dial at the front making it feel like you’re riding through treacle) I was absolutely spent.

I’d managed to finish well but I’d stupidly not brought a towel with me and I was sweating so much I couldn’t see. I have a new-found respect for those that do that twice a week as it can be killer on the knees. I was obviously a beginner. My seat adjustment was slightly too high and at the sprint sections it meant that I was bobbing up and down on the seat like a jackhammer. I bruised my tail bone as a result (back to running for me).

On Thursday nights I’ve changed my running for a weekly game of 5-a-side football. Our company sponsors a league, playing our clients. Our boss keeps telling us to let them win but at the moment there’s been no ‘let’ about it. 6 games and no victory so far. Again, when we started (6 weeks ago), I was adamant that my marathon training would give me an advantage over my colleagues as half of them haven’t done any exercise in a year! Again, I was wrong.

Football is a completely different type of exercise to long-distance running. The constant stopping, starting, sprinting, walking, twisting and turning is killer on the joints and I initially grew tired quite quickly. Changing up the routine to include football once a week has really developed my quads and, 6 weeks after starting, I can now last the 30 minutes at a pretty quick pace. Unfortunately, being able to run fast doesn’t make you a good footballer (and I’m probably the reason why our team isn’t winning). With football, however, there is a very high risk of injury so I think during the last three weeks of training I’ll have to stop and let the ‘new blood’ come through.

4 weeks to go and I managed a new PB with a 10k run yesteday. 51 minutes. Bring it on…

This year, Justgiving have a competition to create a video that promotes your fundraising efforts for the London Marathon. The prize is a £100 donation to your Justgiving page. Last year Gwan Yips won £500 with this effort (obviously the credit crunch has hit Justgiving as they’ve cut their prize by £400). With my fundraising target still in the distance and sponsorship drying up I thought it couldn’t hurt to sacrifice one Sunday to create an entry for this competition…

…and here it is:

Possibly the most embarrassing Sunday of my life (parading around London like a lunatic and getting filmed doing it) but I console myself with the thought that it’s all for charity. Anyone can do this and I encourage you to give it a go. I made this with a digital camera and Windows Movie Maker and it’s a fantastic way to drive traffic to your sponsorship page.

However, if you are going to do a video then wait until after Friday (as that’s when the competition closes)!

If you’re interested, the backing track is from a song called ‘Mr Munchies’ that myself and a couple of  old school friends, Paul Child and Thom Hawkins, wrote when we were 16. It comes with lyrics too and if you want a copy then let me know. Be warned: The lyrics are very childish, rude and resemble any song by Afro-Man.

The first time I went for a run that was longer than half an hour I was wearing a pair of Calvin Klein boxer shorts and some cut-off cargos. Unfortunately for me it started to rain quite badly and the friction began. Now my thighs are not chubby in the slightest (in fact I look like a bread-roll with two chop sticks jammed in it) but I came back walking like John Wayne with a melon between his legs. It hurt so much. It must be to do with the way I run (see blog post 2) but right up the inside of my thighs ended up looking like two raw steaks.

First lesson learned, don’t wear boxer shorts. If your problem is material rubbing on skin then they aren’t going to help. The trick is to keep yourself as dry as possible and thick undergarments will make you sweat worse than Tom Jones. Materials like Lycra or spandex will help wick away sweat and stop the abrasion between material and body parts. Also (one for the lads) running in boxer shorts can lead to testicular torsion…

… Another bollock drop would be to wear clothes on race day that you’ve never tried before. Unfortunately, stopping the effects of chafing takes a lot of experimentation and it doesn’t just happen on the legs. Mp3 players strapped to your arm, vests, running belts and new trainers or socks can cause unexpected pain or discomfort during and after a race has finished. Take the time during your training to try out different outfits and decide a month or two in advance on what you are going to wear on the race day.

After ditching the boxer shorts I moved on to briefs which then resulted in a whole new skin-on-skin problem (I’m sorry, I’m embarrassed as I’m writing this). Vaseline is the obvious choice and has worked well for me. The problem, however, with Vaseline is that it doesn’t last very long and by the 15th mile I’d imagine that most of it will have worn away. I believe that volunteers hand the stuff out along the course but, if I have anything to do with it, I won’t be stopping for anything other than a quick Paula Radcliffe dash! For longer lasting products use Body Glide or if you really want to last the distance try industrial strength Bag Balm (which is actually supposed to be used on cow’s udders!).

If you’re still reading this and all of this talk of rubbing and lubrication has had you one sexual innuendo away from closing this page down, then thanks for putting up with this udder rubbish…

Now, technically I’m a northerner. When I was a wee bairn I’d be fetching logs in for the fire in a pair of flip-flops and a tank top. But, one of the things they don’t tell you about moving to London is how hot the city can get and you quickly become acclimatised to it. So this cold spike hit ‘us’ southerners quite hard. I have a pair of jogging bottoms but they’re heavy and I haven’t quite plucked up enough courage to sport these ninja tights I keep seeing people wearing (I still look like a pigeon). So, to keep warm (and for convenience sake), I took up treadmill running at my local gym.

There are several advantages and disadvantages of running on a treadmill. But before we get on to these we first have to follow some rules:

1. 20 minutes only at peak-time.
   From the hours of 5 – 7pm (in most gyms) you may run for a maximum of 20 minutes to allow others to have a turn. This rule is not displayed anywhere in the gym but is widely known (by everyone except yourself and will unwillingly be instructed to you by some know-it-all). I got thrown off the treadmill half way through a 40 minute stint the other day by a guy who then ran for 15 minutes at just above walking pace and did nothing but check out the local talent. Seething. My view is, if you can’t get to the gym fast enough to get a free treadmill then run faster.
2. No comparing.
   You must never look at the runner next to you to compare their speed setting to yours. If you do you will instigate a level war. This is where you nonchalantly increase the speed of your treadmill to one setting above that of your neighbour. Your neighbour will respond but only when you’re looking the other way. This will continue until one party can take no more and hits the dreaded ‘Cool Down’ button.
3. Look straight ahead.
   Look behind you or turn your head to the side at your peril. Your body will follow the direction of your head and before you know it you’ll be on the edge of the belt or falling off of the back.
4. Let go of the hand-rails
   This is fine while walking, but if you hold on while running (some treadmills have heart-rate monitors that require you to hold on to two metal sections of the hand-rail) you’ll end up looking like either Frankenstein or the Lone Ranger.

If you follow these steps you’ll be able to reap the advantages of running indoors. You’ll be avoiding frostbite (in all seriousness), wind chill and, in wet weather, chafing. For advice on Winter running see this article from About.com. In the case of marathon runners, your training will take place in the Winter months. Then, come April and race day, the sun decides to shine like it did in the London Marathon 2007. All of a sudden you’re out of your comfort zone. You’re not used to the dry and hot conditions and you become dehydrated. Running indoors will acclimatise you to that heat.

The treadmill will also be softer on the joints than running on tarmac and can help you keep up the training while trying to relax those jarred bones. However, some experts tell us that it can be too soft on you. It’s all in the physics. When running on the ground, your legs are working hard to drive your centre of mass forward. You accelerate as you push off (when your leg is behind you) and decelerate as your front leg meets the ground. On a treadmill your centre of mass is static and your legs are positioned to keep your centre of mass stable. In essence, the ground is moving your legs, dramatically decreasing the work load. Where a treadmill is good for overall fitness, it may not be as beneficial to the competitive runner.

I’ll be sticking with it until the sun decides to shine after work. If it’s not your thing then I suggest you go out and buy eight treadmills and make yourself a kick-ass music video…

Injuries are a marathon trainer’s worst nightmare. I’ve been sticking to the training schedule like glue (see the useful sites page) and don’t want to be playing catch up in a few weeks time after I’ve recovered. It’s been hard enough getting used to the schedule and it’s only the 2nd week.

Runner’s World have a great section on dealing with injury and from it I’ve taken two key points:

1. No complaining.
   Stay positive. Injury at some point is pretty much inevitable to those who are undertaking a marathon. The average marathon runner will complete over 500 miles of training runs in that 3-4 month build up to that big Sunday (over 800 for an advanced runner). That’s an average of 1,000,000 individual steps to avoid slipping on some grass, dodging a puddle or hopping over an uncontrollable Jack Russel on a long leash. The law of averages has to catch up with you. Complaining about it is only going to piss off those around you. Keep your cool, get better and carry on.
   .
2. No slacking.
   Unless you’ve broken your back the chances are that you can still exercise and keep yourself active enough to stay in shape. If you have bad sores or blisters then use the stepping machine. If your upper body is injured then get on the bikes. Lift weights, walk, stretch or row, just maintain your basic level of fitness so that when you do recover you haven’t lost any ground. If your training plan says a 30 minute run then do something else for 30 minutes and don’t eat any differently to how you normally would.

I’m not sure if this knee ailment is going to cause a problem or not. I’ll keep a support on it but I think I’ve diagnosed it. I swear, all you need these days to be a doctor is a blackberry and google in your bookmarks. Google search ‘my knee hurts when running downhill’ and the second search result is this. Patellofemoral Pain Syndrome. Easy. Use this link at work when your colleague asks you a silly question. It’ll go down a treat I promise.

How is it treated? Ice-pack, ibuprofen and a knee support.
I’m such a wuss…