• Protect yourself from chronic Achilles pain

    Achilles pain explained

    If you’ve ever experienced pain in your Achilles, then you know that it can become a huge hinderance on every day activities. The Achilles tendon is what connects the calf muscle to the heel bone in the lower leg and it is one of the largest and most used tendons of the human body. Regular stress on the tendon is very common.

    Achilles tendon conditions are commonly found in people who spend a significant time standing on their feet. The tendon has very little blood supply, so it often doesn’t recover well from stress. People who suffer from flat feet or no arch should be especially careful since a greater amount of stress is placed upon the Achilles during regular activity. Degeneration of the Achilles (Achilles tendinosis) can begin if the tendon is regularly overused. That is why it is extremely important to refrain from activities and rest when the Achilles is inflamed (tendinitis).

    Symptoms of Achilles tendon condition

    • Soreness where the Achilles tendon meets the heel bone
    • Stiffness or weakness in the lower leg
    • Pain in the calf or Achilles after running or exercising that worsens over time
    • Pain during sprints, distance running, or stair climbers
    • Swelling that is visible on the Achilles tendon
    • A creaking sound can be heard when the Achilles tendon is touched

    Reduce Achilles pain

    Stretching your calf and hamstring can reduce tightening in the gastrocnemius muscle (above the knee), which is an underlying trigger for Achilles pain. Lunges and toe stretches are an easy and good option. Stretching is critical to reducing the strain in an unhealthy Achilles. If stretching isn't enough, using a dorsiflexion night splint can be a useful tool, as it will stretch the muscles as you sleep.

    protecnightsplint Night Splint by Pro-Tec
    ProStretch - Double by Medi-Dyne
    ProStretch Plus by Medi-Dyne ProStretch Plus by Medi-Dyne
  • Athletic Taping Explained

    Athletic taping is a technique which offers prevention, treatment and rehabilitation of sports injuries. Specifically, it has been recognized by medical professionals as one of the top preventative measures for reducing injuries in impact sports.  However, it is still important to have your injury accessed by a professional before applying this technique.

    A physical therapist will usually be the one to access the injury to determine if taping is recommended. Aside from prevention, tape is often applied to manage symptoms of chronic injuries such as shin splints, achilles tendonitis,  patella-femoral syndrome, ankle instability, turf toe, and limb pain and strain. If the injury presents with an abrasion, rash, or allergic reaction then taping should be stopped until the skin has had time to heal. Removing hair from the surface will help to reduce skin irritation and pain during removal of the tape. 

    Proprioception, the body's ability to sense movement within joints, may also increase with the use of taping. Many clinicians have reported that athletes find considerable value in the enhanced proprioceptive feedback it provides during activity. In sprains, taping will also help limit movement of the joint while still supporting the compromised muscle.

    Benefits of Taping:

    - Provide added support to muscles, joints and ligaments.

    - Immobilize joints to aid in pain prevention

    - Enhance blood circulation to prevent joint and muscle swelling.

    - Provide added protection from impact during sports activities.

    - Prevent re-injury by providing kinesthetic feedback to the joint.

    - Keep bandages in place for abrasions and open fractures.

    Choosing What Tape to Use:

    Since Tapes can be used for a variety of conditions, choosing which ones to use will usually depend on the need. There are tapes for the Ankle, Elbow & Arm, Foot, Knee, Shin & Calf, Thigh, and Wrist & Thumb. Return2Fitness carries top brands like LP, McDavid, Mueller, and OPPO. Colors and sizes vary by product.

    Elastic Bandage by LP Elastic Bandage by LP
    MaxWrap by LP MaxWrap by LP
    max wrap by LP Max Wrap by LP
  • Arch and Heel Problems Common for Runners

    Running places a force of three to four times the body's weight onto the foot, which overtime can lead to a few painful problems. Here we will be explaining common conditions , like heel spurs and flat feet.

    Heel Spurs:

    A heel spur is a calcium deposit or small bone growth that forms over time on the underside of the heel bone. The condition can progress for some time without any pain.
    However when there is pain, it is usually felt most after periods of inactivity or when pressure is placed on the front of the heel. The symptoms are very similar to those felt with Plantar Fasciitis.

    Heel Spur treatment:
    - R.I.C.E. Method: Resting, Icing, Compression and Elevation)
    - Deep Tissue Massage
    - Physical Therapy
    - Stretching
    - Taping
    - NSAIDS

    Use of special insoles and heel pads for your running and every day shoes can help with manage heel spur pain. Prescription-strength anti-inflammatory medications, steroid injections at the site of pain, or surgical removal of the bone growth may be recommended by your physician if pain persists. Since the pressure over time may cause the spurs to compress nearby ligaments, tendons or nerves, further injuring tissue and causing swelling, pain and tearing.

    Flat Feet:

    Flat feet occurs when the arch on the inside of your feet is flattened, leaving the sole of your foot to completely touch the floor while standing. Sometimes Flat Feet is also referred to as weak foot syndrome or having fallen arches. Experiencing no signs or symptoms of flat feet is fairly common, but foot pain in the heel or arch area accompanied by swelling on the inside of the ankle may occur. Runners may experience a dull throbbing pain in the lower back, tired and heavy legs, and pain in the arch of the foot.

    Flat Feet treatment:
    (Treatment is not necessary if you aren't experiencing pain)
    - Proper Footwear
    - Arch Support
    - Stretching
    - Taping

    Temporary relief may come from rolling exercises or applying firm pressure to points within the arch of the foot. Sometimes arches do not fully develop during childhood and sometimes they the arch falls over time. Runners put a lot of routine pressure on their feet, so weakness in the tendon that support the arch is more common.

    Buy your Pro Stretch Package Buy your Pro Stretch Package

    Running Injury Prevention:
    If you’re an inexperienced runner or overtrain without adequate recovery time you are at higher risk for arch and heel problems. Gradually ease into running and give your body time to rest in between hard workouts. You should always warm up and cool down after a run to prevent sudden injury. Getting fitted for running shoes and replacing them often ensures your foot has the correct support.



  • Shin Splints Explained

    What are Shin Splints?

    If you’re an active runner or someone who’s on their feet for a good part of the day, than you’ve probably suffered from some type of shin pain in your life. If you feel tenderness, soreness or pain along the inner part of your lower leg than you may have shin splints. The condition is known medically as medial tibial stress syndrome and may also be accompanied by mild swelling in the lower leg. It’s important that you receive treatment as soon as you notice the problem to alleviate further damage of the surrounding bone tissue, muscles, and tendons that were overworked.

    Shin Splint Symptoms

    • - Shin has a sharp or dull and throbbing pain
    • - Pain is present during and after you exercise
    • - The shin is irritated when touched


    Shin Splint Causes

      • - Stress fractures caused by several tiny breaks over time
      • - Postural abnormalities, like fallen arch or flat feet
      • - Muscles that have become swollen from overuse
      • - Muscle weakness of the hip, thigh or buttocks


      • Individuals who participate in stop and start sports are much more likely to develop shin splints. A few examples of sports where this is seen is basketball, tennis, soccer, running, lacrosse, and racquetball. Diagnosing shin splints is usually easy with proper medical history and a physical exam by a physician. On some occasions an X-ray may be used to help pinpoint other possible causes of your pain.


    Treatment for Shin Splints


      • - Limit activities that caused the pain
      • - Gradually work in low-impact exercise to strengthen muscles while recovering


      • Ice.
      • -Apply cold therapy to the affected shin for 15 to 20 minutes at a time, four to eight times a day for several days.
      • -Do not apply ice pack directly to the skin, use a towel or wrap.


    • Pain Relievers.
    • -Use an over-the-counter pain reliever like Advil, Motrin IB, Aleve or Tylenol to reduce pain.

    Decrease Shin Splint pain with shin splint supports and products to aid in your recovery.

    Shin Splint Support/Adjustable by McDavid

    shin splint by mcdavid


    Shin Splint Compression Wrap by Pro-Tec

    shin splint by pro tec
    Shin Support by OPPO

    shin support by oppo
    Pro Heel Cups by Mueller

    pro heel cups by mueller
    Double ProStretch by Medi-Dyne


    Full activity can usually be resumed after the tenderness and pain is gone and flexibility is regained. This should be reached gradually over time, without an increase in symptoms.



    Mayo Clinic:

    American Academy of Orthopaedic Surgeons:

    Runners World:

  • EmbioZ Series by LP

    At Return2Fitness we make sure to only carry the best products available. Within the past year, there have been a variety of additions to our website and we always welcome suggestions for new products to carry.

    For more than 30 years, LP has long been recognized as a leader in technical protective wear for sports medicine. Their advanced products are geared towards injury prevention, injury treatment and performance enhancement. Plus they’re widely used and supported by athletes, trainers, sports teams, and sports enthusiasts.

    We recently started carrying items from the LP EmbioZ series, a newly developed line of products based on the latest sports physiology and kinesiology research. According to LP product information, the new series “...acts as the invigorator that drives athletes to achieve their full potentials.” So we knew we had to give the products a chance.

    EmbioZ Series

    The LP EmbioZ series was developed by incorporating unique ergonomic techniques based on research. The design provides comfort while enhancing performance during sports activities. LP has segmented the line into a Support Series and a Power Sleeve Series. Each providing a completely different experience.

    EmbioZ Support Series

    The EmbioZ Support Series is mens sports apparel at its finest. With a power and comfort system, the muscles and joints are supported during movement. The support adjusts the movement pattern of your body to cause enhanced proprioception, leading to better coordination and endurance during sports activities.

    EmbioZ Shoulder Support Compression Top - 233Z by LP EmbioZ Shoulder Support Compression Top - 233Z
    by LP

    EmbioZ Power Sleeve Series

    The EmbioZ Power Sleeve Series offers the same benefits of the apparel in a sleeve option. Seamless compression added to the power comfort system increases blood flow circulation, preventing fatigue and improving endurance. Muscle energy is also conserved.

    EmbioZ Leg Compression Sleeve - 272Z by LP EmbioZ Leg Compression Sleeve - 272Z
    by LP
    292z-leg3 EmbioZ Leg Support Compression Tights - 292Z by LP

    Overall, the LP EmbioZ Power Systems have an excellent product design and variety of color choices. It also has an impressive Comfort System element that keeps the body cool and dry, helping to maintain recommended temperature during fitness training.

    EmbioZ Elbow Compression Sleeve - 250Z by LP EmbioZ Elbow Compression Sleeve - 250Z by LP


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