• 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


  • Shoulder Injuries & Treatment

    Shoulder Injuries & Treatments

    The shoulder is one of the most mobile joints in the body and works on a ball and socket joint that moves every time you move your arm. It is made up of three bones, along with several muscles, tendons, and ligaments. Since the shoulder also has a very low stability threshold, it can become injured very easily.

    Types of Shoulder Conditions:

    Inflammation (bursitis or tendinitis) or tendon tear
    Fractures (broken bone)

    Acute Injuries:

    Acute injuries are those that occur as a result of a sudden force, abnormal twisting, or bending of the shoulder. This often occurs during sports activities, work related tasks, or during a fall. Individuals who experience this type of injury will usually know exactly when the injury happened, which is often described as sudden pain accompanied by a clicking or popping sensation. Bruising and swelling may also develop shortly after the injury. Shoulder dislocations, AC joint injuries, Rotator cuff tears, Glenoid labrum tears, and Clavicle fractures fall into the acute shoulder injury category.

    Treatment of an acute injury should involve immediate rest and the application of cold therapy, in the form of an ice pack or wrap. Taking the weight of the arm off the shoulder using a sling may also be recommended. Always consult your physician to determine the severity of the injury and the appropriate type of treatment.

    Overuse Injuries:

    Overuse injuries are injuries which cause shoulder pain to develop over time, gradually becoming worse until the individual seeks medical attention. Most sufferers cannot recall a specific incident which caused the pain and often times the exact area of pain is not easy to identify. Overuse injuries are usually related to poor posture, poor sporting technique (or any other activity), or a combination of both. Bursitis, Impingement syndromes, arthritis, and rotator cuff tendinopathy are all considered overuse injuries.

    The treatment of an overuse injury can be difficult when compared to an acute injury. Initially the participation in the aggravating activity should be paused to allow the tissues time to rest. Soft tissue treatments and electrotherapy may also be used to reduce pain and inflammation, as well as breaking down scar tissue and increasing muscle flexibility.

    Once pain and inflammation have subsided, an exercise rehabilitation program will usually be implemented to address any postural problems and muscle imbalances which may have contributed to the injury. Additional circumstances such as poor technique, training errors and unsuitable equipment should also be corrected.

    Sample of Treatment Products:

    The LP Neoprene Shoulder Support 732 is designed to provide therapeutic heat to an injured or overused shoulder joint. This brace is made from stretchy nylon and a neoprene foam, created for the specific purpose of keeping the joint warm and flexible as it heals. As the heat is applied, the brace provides support and compression to keep the joint stable and prevent re-injury.

    neoprene shoulder support Click to Buy

    The McDavid Shoulder Support is designed to relieve sprains, strains, bursitis and tendonitis. Its removable strap can be applied in various locations to limit range-of-motion and speed recovery. This support also offers the ability to add AC joint pockets that can be used for ice and heat therapy, or additional padding.

    Click to Buy Click to Buy

    Bauerfeind OmoTrain S Shoulder Brace provides secure support for the shoulder joint and promotes mobility in order to restore function. The compression knit material and removable massage pad help massage the soft tissue, to relieve pain and activate the muscles that stabilize the joint.

    Click to Buy Click to Buy



    American College of Emergency Physicians

    American Academy of Orthopaedic Surgeons

    National Institute of Arthritis and Musculoskeletal and Skin Diseases

  • Ski Injury Prevention

    Thousands of injuries a year can be attributed to winter sports. These popular activities provide fun and excitement for all ages, but changing snow conditions, improper preparation, and lack of judgment can put you at risk for severe injury. Although some injuries cannot be prevented, precautions can be taken to reduce your chances of injury on the slopes this winter season.

    • Know safe Skiing techniques
    • Wear proper equipment
    • Get enough rest and hydration
    • Warm up and cool down
    • Recognize your ability level

    Some injuries are more common than others, depending on the type of winter sport you are participating in. However, falls account for approximately 75 to 85 percent of skiing injuries. Due to the twisting motion of the feet and ankles during a fall, lower leg injuries are most common. Injuries can range form ACL/MCL tears and dislocations, to meniscus tears and ankle sprains. Use cold therapy to reduce swelling and pain in fresh knee injuries.

    See a doctor right away for any of these warning signs:

    • Severe swelling in the knee
    • Trouble extending the knee
    • Unable to support walking on the knee
    • Pain and soreness when touching the knee

    Returning to skiing after a knee injury can be scary and it can take time to get back to feeling like yourself. Luckily there are several knee braces for skiers who have suffered a knee injury.  A hinged knee brace provides the highest level of protection against twisting and lateral movement of the knee. The most popular hinged knee braces for skiers are made of Neoprene. Neoprene molds to the shape of the knee and retains heat to keep the knee joint warm. Some knee braces come with a patella buttress to help pad and secure the knee cap (patella) during activities like skiing.

    Mueller HG80 Hinged Knee Brace

    Knee Braces:

    • McDavid Hinged Knee Brace: This lightweight, low profile hinged knee brace uses state-of-the-art lightweight materials and medial and lateral hinged metal supports to provide additional stabilization and support
    • Mueller Hg80 Hinged Knee Brace: This is a high performance knee brace offering excellent support without compromising comfort. It features a triaxel hinge to provide maximum support with near-normal knee motion.

    LP Knee Support Open Patella

    Knee Support:

    These are just a few of the braces and supports available. To view all knee products, visit:


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