Why Runners Shouldn’t “Just Run Through It”
Running is one of the most popular forms of exercise—and for good reason. It’s accessible, improves cardiovascular health, and can be a great stress reliever. However, with its benefits come the risks of overuse injuries, especially for those logging high mileage or training for races.
The good news? Many running injuries are preventable with the right approach, and physical therapy plays a crucial role in keeping you healthy on the road or trail. Here are seven of the most common running injuries, how they develop, and how PT can help you avoid them.
The 7 Most Common Running Injuries
1. Runner’s Knee (Patellofemoral Pain Syndrome)
What It Is: Pain around or behind the kneecap, often worsened by running downhill, squatting, or sitting for long periods.
Why It Happens: Poor running mechanics, overuse, or muscle imbalances can stress the patella, causing irritation.
How PT Can Help:
Strengthen your quads, glutes, and hip muscles to better support the kneecap.
Correct improper running form and increase cadence to reduce knee stress.
Incorporate stretches for tight IT bands or hamstrings that might contribute to the problem.
2. Shin Splints (Medial Tibial Stress Syndrome)
What It Is: Pain along the inner edge of the shinbone, often caused by increased training intensity or running on hard surfaces.
Why It Happens: Overloading the tibia and surrounding muscles due to inadequate shock absorption, weak calves, or poor footwear.
How PT Can Help:
Assess your running gait to identify and address improper mechanics.
Strengthen foot and lower leg muscles to improve shock absorption.
Recommend proper footwear and create a training schedule that balances stress and recovery.
3. Plantar Fasciitis
What It Is: Pain and stiffness in the arch or heel of the foot, especially noticeable with the first steps in the morning.
Why It Happens: Overuse of the plantar fascia due to high mileage, poor foot mechanics, or tight calves.
How PT Can Help:
Address tight calves and Achilles tendons with stretching and mobility exercises.
Strengthen intrinsic foot muscles to support the arch.
Use manual therapy techniques, such as soft tissue mobilization, to reduce inflammation.
4. IT Band Syndrome
What It Is: Pain on the outer side of the knee caused by irritation of the iliotibial (IT) band.
Why It Happens: Weak hips, over striding, or running on uneven surfaces can increase friction between the IT band and the knee.
How PT Can Help:
Strengthen your gluteus medius and other hip stabilizers to reduce stress on the IT band.
Teach proper running mechanics to avoid over striding or excessive side-to-side motion.
Incorporate mobility work to release tension in and around the IT band.
5. Achilles Tendonitis
What It Is: Pain and stiffness in the Achilles tendon, often worse after running or climbing hills.
Why It Happens: Overuse, tight calves, or a sudden increase in training intensity can overload the tendon.
How PT Can Help:
Progressively load the tendon with eccentric strengthening exercises.
Improve calf and ankle flexibility to reduce strain.
Use manual therapy to address any scar tissue or stiffness.
6. Stress Fractures
What It Is: Tiny cracks in the bone, often in the foot or lower leg, caused by repetitive stress without adequate recovery.
Why It Happens: Overtraining, poor nutrition, or improper footwear can lead to weakened bones.
How PT Can Help:
Help you transition back to running safely after the fracture heals.
Address muscle imbalances or running form issues that contributed to the injury.
Guide cross-training activities to maintain fitness while avoiding impact.
7. Hamstring Strains
What It Is: Pain or tightness in the back of the thigh, ranging from mild irritation to a full tear.
Why It Happens: Weak or tight hamstrings, over striding, or poor pelvic control can cause the muscle to strain.
How PT Can Help:
Strengthen your hamstrings and glutes to improve stability and reduce strain.
Teach proper running mechanics to avoid over striding.
Use soft tissue work and stretches to improve hamstring flexibility.
How Physical Therapy Can Keep You Running Strong and Avoid Injuries
Physical therapy isn’t just for treating injuries—it’s one of the best ways to prevent them in the first place. Here’s how PT can help runners stay healthy and strong:
1. Gait Analysis
PTs can evaluate your running form and identify mechanics that may increase your risk of injury. From stride length to foot strike, small adjustments can make a big difference.
2. Strengthening Weak Links
Weak hips, core, or foot muscles often contribute to running injuries. PTs design personalized strengthening programs to target these areas.
3. Flexibility and Mobility Work
Tight muscles and restricted joints can throw off your form and increase injury risk. PTs use stretching, mobility drills, and hands-on techniques to improve your range of motion.
4. Training Guidance
Increasing mileage too quickly is one of the most common mistakes runners make. PTs can help you develop a safe and effective training plan that balances intensity and recovery.
Run Pain-Free with Nashville Physical Therapy
At Nashville Physical Therapy & Performance, we’re passionate about helping runners stay on the road (or trail) and out of the doctor’s office. Whether you’re training for your first 5K or tackling an ultra-marathon, our one-on-one, cash-based approach ensures you get the personalized care you need to prevent injuries and perform at your best.
Ready to take the next step? Schedule your gait analysis or injury prevention assessment today!
References
American Physical Therapy Association (APTA). (2021). “Running Injury Prevention and Recovery.”
Ferber, R., et al. (2009). “Biomechanical Factors Associated with Running-Related Injuries.” Sports Health.
Hreljac, A. (2004). “Impact and Overuse Injuries in Runners.” Medicine & Science in Sports & Exercise.
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