The Sock Doc First Aid For Injuries: Heal Your Injury Faster Than Ever & Learn Natural Injury Prevention

Natural Treatment for Sports Injuries

This is Sock Doc’s Four Part Series on the basics of natural injury treatment and natural injury prevention. Whether you’re suffering from an acute or chronic injury or you’re interested in preventing an injury (who isn’t), this is a must-read. You’re going to learn why people get injured and what you should do, or could have done, to heal quickly and prevent future problems. I hope you enjoy it and let’s keep the ice for our cold drinks and not our bodies.

First Aid For Injuries Part I – Sports Injury Causes: Understanding WHY You’re Injured

  • Understand why you’re injured – it’s not because you didn’t stretch enough or you forgot your orthotics
  • Learn the risk factors that make up an injury. You’re probably not injured just because of bad luck

First Aid For Injuries Part II – Ice, Heat, or RICE?

  • Contrary to what we’re all told, ice isn’t a smart move for injury treatment
  • Learn part of the benefits of ‘RICE’ – active recovery and compression

First Aid For Injuries Part III – Inflammation: Embrace It and Control It

  • Inflammation isn’t necessarily a bad thing – without it you won’t heal and repair injured tissues
  • Learn how your diet and lifestyle can create massive amounts of inflammation – aggravating or creating an injury

First Aid For Injuries Part IV – NSAIDS: Friend or Foe?

  • Learn why anti-inflammatory drugs (NSAIDs) work and why you should think twice before taking them
  • Learn many natural ways to fight inflammation so your injury heals faster than anyone could have ever expected

Natural Treatment for Sports Injuries


Sock Doc Newsletter


  1. Anke says

    Good morning, Sock Doc

    What is your opinion on osteopathic treatment for plantar fasciitis? I have read about the supine direct myofascial release technique, but have not found any information on its effectiveness.

    Thank you for providing such an informative and helpful website!

  2. Brenda says

    Hello Soc Doc I fell on the ice in my back yard and really came down hard on my left foot and left knee. The big toe was purple for a couple of days and the front of my big toe further down towards the foot part was so so sore to the touch , I couldn’t bend it for a couple of days and walked with a limp and a very painful expression on my face . That was 3 weeks ago I can now bend it and walk a little better and the brusing is gone but the toe has a sort of lump on it on the side by the foot and still tingles and hurts sometimes with a shooting pain . I know it wasn’t broken but could you explain what injury occured and what damage might have been done . I didn’t go to my dr because my insurance ended in jan .

  3. Loreen says

    I have both plantar fascitis and shin splints. I work on my feet all day and have for years. Nothing seems to help for longer than a few days.
    I have had low arches all my life. As a child I was diagnosed with flat feet.
    Any idea how I can ease this constant pain?

  4. Lynn says

    I have an old injury from a broken foot with pin in ankle, 25yrs ago. Soft tissue damaged so foot leans over & causes pain. Other foot very sensitive so next to impossible to find shoes or be without pain. I do have 5 finger shoes I use for periodic foot exercises. Also had orthotics that I threw out as they caused even more pain. Where do I start to have better feet?

  5. Amelia says

    Hello Doc,
    I have had a left calf problem for around 5 months now. On recommencing an intensive training program of running on the beach and hill runs plus high impact aerobic classes after a few months out (obviously took it too hard too soon), I have had a very sore left calf which I just cannot shake. I have been to see physios, doctors and have had an ultrasound and MRI, all of which have told me nothing that has helped. Stretching, ice, massage, anti-inflammatories have been the prescriptions. The last doc told me to static stretch for at least 15 times a day, which I did once, and hurt myself even more. I have reached the point where I don’t know what to do. Do you think I should try the foam roller? And what is your view on calf raises to strength the calf? After reading your site I’ve decided that stretching isn’t helping. I hope to hear back from you with some thoughts.
    Very frustrated 29-year old

  6. Pam says

    Hi Doc, I’ve been having a problem with my knee where I’m unable to completely bend it, (squats and lunges are painful) and when I do it’s sore and feels a bit swollen inside. It doesn’t hurt to walk, run or go up and down stairs. Should I stop running and rest it for awhile and do I need to see a Dr.?
    Thank you.

  7. Dave says


    I am a collegiate basketball player who randomly came across your website while doing some research online about my condition. I am a firm believer in a natural approach towards health and really like your articles. I wanted to see if you had any advice for me.

    My goal is to play professionally and my coaches think that I have a bright future. My biggest hurdle to make this a reality is my injury problem. Over the past 10 years, I have had numerous serious injuries that I have battled back from. When I was in my early teenager years, I suffered two knee injuries (patellar dislocations with chipped cartilage) requiring surgery and last year had another injury that required a scope. On top of this, I have had numerous serious ankle sprains and many other issues as well. Recently, my left knee once again gave out while playing and I am hoping that it is not a serious issue.

    Do you have any advice for me? I eat very well and treat me body well. Am I simply injury prone or could there be an issue that I have not addressed? I look forward to any thoughts that you have.

    Thank you

    • says

      The body will remember 80% of your injuries if they’re not properly addressed. This is why someone who has one or two injuries gets more and more as their body compensates for the imbalances. So your knee injuries are most likely affecting your ankles and back to your knees again. So my advice is to find a good body doc who can help you get out of the injury pattern.

      • Dave says

        I appreciate your response. What are the areas that I should have someone evaluate? I work extensively with a wonderful trainer to make sure all of my leg muscles are firing properly and yet I still seem to land awkwardly or have some other injury occur. Thanks.

  8. Emil Svedung says


    I’m so thankful that I found your website! Finally I think i found a good way to cure my Planta Faciitis.
    I’m a Swede in my mid thirties who has been in to minimalist running for about 2-3 years. I performed my transtion into minimalist shoes gradually and have had very little issues (appart for some blisters) until this summer when I increased the speed in my training sessions. Suddenly I felt a pain in my heel.

    Since then I have been trying almost everything to try and get rid of the PF. Training, (toe lifts/toe crunches), streching (both calf muscles and the facia it self), icing, massaging, I’ve tested both kineso taping and other support taping. I even went so far that I bought a pair of supporting insoles in the thought that this would relieve the stress in the facia. It has releaved some of the pain but I’m not sure that it has actually helped me get rid of the PF. I may have over worked the training and streching because I felt that the PF actually has gotten worse.

    I never really understood the theory behing streching the facia and supporting the arch. I’m convinced that the feet need to be strong by themselfes. That is why I got into minimalist running in the first place. Therefore it is so comforting to finding you website with tips and tricks that actually make sense. I saw your video on PF yesterday and directlty found a sore spot on the inner side of my calf muscle which I think is the main reason for not getting rid of the heel pain. Been massaging the area ever since.

    Some questions; Can I massage it too much? How many times a day do you recommend? For how long should I keep this going? do you reccomend toe lifts as training the feet? My fear is that these actually puts too much stress in the facia?

    I will really give your tips a genuine try. I really miss going for a run (Have mainly been biking since the injury occured. The only thing that irretates me now is that I didn’t find this page sooner and that I have probably been making matters worse with all the stretching and arch support. Hopefully you won’t hear from me again. Then I am just another patient you have cured. :-)

    Best regards,

    //Emil Svedung, Sweden

  9. Emil says


    I’m a little disapointed by the unpersonal reply but I understand that you are busy. However, I have checked your website for quite a while and haven’t been able to find the answer to my questions above.

    Best regards,

  10. Molly says

    Hi Doc, I have been a huge fan of your medical and fitness advice for several years now.

    I have a question regarding my own health and a recent injury: Two years ago I was experiencing acute pain in my right buttock, through my hip and all the way down to my right lower calf and foot. An MRI revealed a lower ruptured disk. I walk and run for about an hour almost every day and do two or three sessions of light weight and abdominal workouts per week along with 1-2 yoga classes per week. My pain has worsened and I am wondering if I should consider surgery for this problem. I had numerous acupuncture treatments that provided some temporary relief and one steroid injection (that was expensive with no relief at all). What could you suggest at this point?

    Kindest regards,


    • says

      I suggest you find a doc/therapist who can properly assess and treat you. Back surgeries are one of the most unnecessary and failed surgeries. It’s incorrect to think that your pain is only coming from the disc, regardless of the MRI.

  11. Denise says

    Hi Doc, I jammed my second toe which is longer than my “big” toe in a fall Christmas night. Major bruising the next day and yet I didn’t think to ice it. We’re heading into Easter and my second toe is still swollen and throbs/aches at night. But throughout the day, I can forget about it. I wish I acted sooner but what do you do for an injury months later? I’m 51 which somewhat explains the slower healing time.
    I don’t believe it’s broken. I’ve read toe exercises but I’m afraid I’d just further aggravate it.
    I am able to work out on the elliptical and/or walk without too much pain, just mild discomfort. Any suggestions? And if I have someone look at it, would you say chiropractic doc or MD?

    Just discovered your site tonight. It’s great and I’m going to go barefoot a lot more often! Denise

  12. Marisa O'Connor says

    Hi Sock Doc

    I’m 52 and have suffered achilles tendinitis for the past 18 months. It started in the weeks following a bad fall downstairs but I don’t know if the fall was the cause or if it was from the long time I spent recovering in my reclining chair with my legs up. I’m not a fit person anyway but find that I shy away from doing any exercise these days because it makes the pain flare up. I’ve tried a night splint but found it too uncomfortable to sleep in, and I’ve tried heel stretching and calf strengthening exercises and now have a foam roller. The trouble is I just don’t know which is the right thing to do and how long to persevere for to know if it’s working or not. My doctor has not been helpful, just saying that a person of my age shouldn’t have tendinitis. Any advice gratefully received.

    Many thanks

  13. Susan says

    Hi, Sock Doc:

    I’ve been an easy-going but constant runner for many, many years, but then a few years ago I developed a severe case of bilateral plantar fasciitis . The podiatrist told me all the usual stuff–orthotics, shoes with lots of padding, etc., none of which helped and which didn’t make much sense to me. Reading on the internet, including your site, I found lots that DID make sense, however! I threw out the orthotics and started walking barefoot. At first just 15 minutes in the park, but over time, a good hour or more barefoot in the woods. Feels great! Then i slowly started running, but re-learning to run all over again. I was taught to be a heel striker when I started running in high school, so I had to slowly transition to running mid-foot and in minimalist shoes. I went v-e-r-y slowly, starting at 3 minutes and following the no-more-than-10% increase a week rule. All went well, I worked my way up to 5 miles and have been back to my 5 miles, 3 times a week for about a year now. Great, right?

    BUT—now I’ve developed a bad bone spur on the BACK of my heel (bad one on the left, very slight one on the right, actually)—this isn’t on the bottom of the heel, but on the back. And on the left, you can feel the bump. And it hurts!! It hurts when I run, it hurts when I walk, and it hurts to the touch. HELP!! The podiatrist (a different one, but still a podiatrist) wants me to use the ALTRA “zero-drop” shoes. They may be zero-drop, but they look like boats and feel heavy and awful. I’ve been running for the past year and a half in Merrell Pace Gloves. My physical therapist is pretty supportive of minimalist running (her husband is a diehard VFF wearer and always runs in those), but she thinks maybe I should give the ALTRAs a try. I’m resisting. The heel does feel better when I walk around in the old, built-up heel running shoes I have lying around the house, and both the physical therapist and the podiatrist think I should wear those when I’m walking in order to allow the tendon to heal, but to me that just seems like it would shorten the tendon. But nothing else I do seems to help. I’d love to hear your advice!!!

    Many thanks,


    • says

      Best advice I can give you on this site is to watch the videos and read the articles on plantar fasciitis, Achilles tendinitis, and foot problems.

  14. Terese says

    I rolled my ankle outward almost 2weeks ago. I developed pain a few days later about where the peroneal tendon wraps under the bottom of the foot. It doesn’t really hurt behind the ankle bone. Sometimes it feels better and then it hurts again. Would using the stick help this if I use it on my calf? Any other advice?

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