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1) Ice / Heat One bucket half ice and rest water - very cold - put foot/leg in for 5 minutes
second bucket - very hot water and keep reheating - take foot/leg out of ice and put it in heat 3 minutes
repeat for 1 hour every day(This will force old blood out and draw new blood into the injured area)
2) Some anti-inflamatories max dosage / min interval 3-4 days straight
3) If to sore to run - get but on eliptical and do 8 minutes for every mile you were suppose to run
4) When you so start to run - absolutely no speed workouts - speed kills - until recovered and then no faster than Marathon Pace.
Be careful with this one - detach the sucker and you will be out a long - long time.
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