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PAIN & INJURY MANAGEMENT

Common injuries

Everyone is bound to experience aches and pains. Thankfully, even a little knowledge can help you treat painful symptoms and correct underlying causes. With diligence and increased self-awareness, you can prevent serious injuries. However, if your injury persists, see your physician.

Plantar   fasciitis

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WHERE IT HURTS:
Bottom of the foot
CAUTION:
Early recognition and treatment is key.
If injury persists see your physician.
HOW IT FEELS:
Sharp knifelike pain inside the heel; heel pain during first morning steps and at end of day.
CAUSES:
Prolonged standing; being overweight; different leg lengths; unsupportive shoes; tight calf and Achilles tendon: flexible arch; overpronation.
SELF-CARE:
Proper support in a shoe; plantar compression sleeve; arch supports; night splints; consistent stretching - especially of the calf muscles.

blisters

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WHERE IT HURTS:
usually, where your shoes or socks rub against your skin.
PREVENTION TIPS:
Make sure your shoes fit properly. Buy socks specifically made for active lifestyles. Spread a little body glide on any problem areas. Put moleskin or athletic tape over "hot spots" prone to blisters.
HOW IT FEELS:
Painful bubbles of skin filled with clear fluid. They can appear anywhere on your foot.
CAUSES:
Friction; sweaty feet or wet conditions; wearing shoes that are too small or tied to tight; foot abnormalities such as bunions, heal spurs, and hammertoes.
SELF-CARE:
If you already have a blister and it's not painful, just leave it alone. If a blister is painful, carefully pierce it with a sterilized needle, press the fluid out, apply antiseptic cream, and covor the area with an adhesive bandage or moleskin.

bunions

Picture
WHERE IT HURTS:
Joint of the big toe.
CAUTION:
If injury persists see your physician.
HOW IT FEELS:
Painful ache or soreness on outside of the big toe, often with a bulging bump. Big toe may sharply angle in toward other toes. If area becomes red and warm, cosult a physician
CAUSES:
hereditary predisposition; ill-fitting shoes (i.e. high heels)
SELF-CARE:
Select shoes with a wide and deep toe box; avoid high heels; ice for pain and swelling.

shin   splints

Picture
WHERE IT HURTS:
Inner part of the front of the lower leg
CAUTION:
If not treated, shin splints can lead to tibial stress fracture.
If injury persists see your physician.
HOW IT FEELS:
Pain, soreness, tenderness, mild swelling.
CAUSES:
Often Occurs when increasing mileage or beginning a training program. Other causes include training too much, too fast, too long; calf and Achilles tightness; unsupportive or worn-out shoes, More common for flat feet, excessive pronators, and flexible feet.
SELF-CARE:
Replace running shoes every 300 to 500 miles; ice massage; stretching; arch support; running on softer surfaces.

Achilles   tendinitis

Picture
WHERE IT HURTS:
Lower calf muscles on the back of the leg.
CAUTION:
Reduce mileage or avoid running until pain free.
If injury persists see your physician.
HOW IT FEELS:
Dull ache, pain, and stiffness; may be more prevalent in the morning.
CAUSES:
Constant uphill running; shoes with soft heel counters; shifting from higher-heeled dress shoes to running shoes; aggressive pace (too much, too fast, too long).
SELF-CARE:
Rest, Ice massage, Compression, and Elevation - especially at night; arch supports; calf stretches; modifying activities.

iliotibial  band  syndrome​ (itbs)

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WHERE IT HURTS:
Outside of the upper leg and/or the outside of the knee cap.
CAUTION:
If injury persists see your physician.
HOW IT FEELS:
Pain on the outside of the knee or upper leg
CAUSES:
Often associated with running on a track or roads with an incline. Other causes include overuse; supination; high, rigid arches or low, flat arches; inflexibility; overpronation; weak pelvic and buttock muscles; knee misalignment (bowlegged or knock-kneed).
SELF-CARE:
Ice massage; specific ITB stretching; foam roller; varied walking and running routes; reduce mileage and hill work; strengthen pelvic and buttock muscles.

Morton's  neuroma

Picture


​​WHERE IT HURTS:

A pinched nerve in the foot, most often between the third and fourth toes
CAUTION:
If injury persists see your physician.
HOW IT FEELS:
Sharp, burning, or throbbing pain in the ball of the foot; tingling in toes.
CAUSES:
Excessive pronation; hereditary predisposition; shoes that are too tight (i.e. high heels), high impact activity.
SELF-CARE:
Ice massage; wear appropriately fitted and supportive shoes with broad toe box; take a break from high-impact athletic activity; consider arch supports, foot pads, custom insoles or orthotics.

patellofmoral  pain  syndrome (runners knee)

Picture


​WHERE IT HURTS:
Bottom and/or inner side of the knee cap.
CAUTION:
If injury persists see your physician.
HOW IT FEELS:
Sharp pain while running or jumping, persisting afterward as a dull ache.
CAUSES:
Overuse; sudden increases in intensity of physical activity; tight leg muscles; differing leg length; overpronation; weakness or imbalance in quadricep muscles, resulting in increased hip motion.
SELF-CARE:
Ice massage; avoid pain-causing activity; switch to lower impact activities or softer surfaces (i.e. grass, trails, tracks); strengthen quadricep muscles.

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"Your First Step to Happy Feet"
1412 S GREEN RIVER RD
EVANSVILLE, IN 47715
812-431-0201

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  • Home
  • ULTIMATE FIT FITZONE
  • SHOP
    • Women's Shoes
    • Men's Shoes
    • Youth Shoes
    • Accessories
    • GARMIN
    • Socks
    • Recovery
    • Insoles
    • Sandals
  • Gift Card
  • FITNESS EQUIPMENT
    • BIKES
    • TREADMILLS
    • ELLIPTICALS
    • ROWERS
    • Incline Stepper
    • PRE-OWNED FITNESS
    • CLEARANCE MODELS
    • Strength Equipment
    • FITNESS MATS
    • Current Sales
  • Accessory Brands
  • Footbalance
  • OUR STAFF
  • RACE TEAM
  • MONTHLY GIVEAWAY
  • EVENTS
  • Contact
  • BODYCRAFT ENT-TREADMILLS