1. Blisters

Description: A blister is a collection of fluid between the outer layers of skin. Blisters usually occur on the feet and are caused by chafing between socks and shoes or socks and skin.

Treatment: Either puncture blisters with a sterile needle to release their fluid and then dress them with a plaster or specialised blister pad, or leave them to act as protective 'cushions' and dress them. Also, seek to identify the cause of your blisters – which is likely to be ill-fitting socks/shoes or protruding seams which cause friction.

raining and racing: Provided that the discomfort isn't excessive, training and racing can continue. However, if the pain is too great, wait until new skin has formed before resuming your training.