Running Injuries and How to Overcome Them
Running is one of the best ways to stay active, but injuries can derail your progress if you’re not careful. Whether you’re training for a marathon or just enjoy casual jogs, preventing injuries is key to longevity in the sport.
At Ascent Physical Therapy, we help runners stay strong, injury-free, and performing at their best. Here’s what you need to know to avoid common running injuries and keep hitting the pavement pain-free.
1. The Most Common Running Injuries (And Why They Happen)
Running injuries often stem from overuse, poor biomechanics, or improper training. Here are the most frequent culprits:
Runner’s Knee (Patellofemoral Pain Syndrome) – Pain around the kneecap due to poor alignment or overuse.
Shin Splints – Inflammation of the lower leg muscles, often caused by a sudden increase in mileage.
Plantar Fasciitis – Heel pain from tight foot muscles or poor arch support.
Achilles Tendinitis – Inflammation of the Achilles tendon due to tight calves or excessive strain.
IT Band Syndrome – Pain on the outside of the knee from weak hip muscles or overtraining.
2. How to Prevent Running Injuries
To stay injury-free, strength, mobility, and proper training are essential.
Strengthen Your Weakest Muscles
Many running injuries stem from weak glutes, hips, and core muscles. Strengthening these areas improves stability and reduces strain on your joints.
Best Exercises:
Glute Bridges (Strengthens hips and glutes)
Single-Leg Squats (Improves balance and knee control)
Planks (Strengthens core for better posture)
Improve Flexibility & Mobility
Tight muscles lead to compensations that cause pain.
Best Stretches:
Calf Stretch (Prevents Achilles pain)
Hip Flexor Stretch (Reduces knee stress)
IT Band Foam Rolling (Prevents knee and hip pain)
Gradually Increase Training Load
The biggest mistake runners make? Doing too much, too soon.
Follow the 10% rule – Never increase your mileage by more than 10% per week.
Alternate hard & easy days – Give your muscles time to recover.
Listen to your body – Pain is a signal to rest and adjust.
3. When to Seek Professional Help
If pain persists, worsens, or limits your ability to run, it’s time to get help. At Ascent Physical Therapy, we provide:
Gait analysis to identify movement issues
Hands-on therapy to release tension and improve mobility
Personalized rehab plans to get you back to running pain-free
Get Professional Help
If you’re struggling with a running injury, physical therapy can help you recover faster and more effectively. A physical therapist can design a customized rehabilitation program to target your specific injury, provide hands-on treatments to reduce pain, and offer guidance on injury prevention.
At Ascent Physical Therapy, we specialize in helping runners get back on track. Our team, led by Dr. Robert Berghorn, understands the unique challenges that come with running injuries and provides expert treatment to help you prevent them so they don't impact your performance.
Ready to get back to running injury-free? Contact us to schedule a consultation today!
Conclusion
Running injuries don’t have to stop you. By strengthening weak areas, improving mobility, and training smart, you can stay pain-free and keep running for years to come.
If however you're already dealing with a running injury, don’t hesitate to reach out for help. Whether through rest, strengthening exercises, or physical therapy, there are plenty of ways to get back on track and keep running injury-free for years to come.
For more information or to schedule a consultation with Dr. Robert Berghorn, visit Ascent Physical Therapy or call us at 516-387-0053.
Schedule a consultation today to start your path to recovery and prevent future running injuries.
Check out our runner-specific treatments and programs designed to help you stay at the top of your game.
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