Running is a popular and rewarding activity, offering numerous health benefits and a sense of achievement.

But it’s not without its challenges—running injuries are an all-too-common hurdle that can derail your training and impact your quality of life. Whether you're dealing with heel pain, nagging hamstring strains, or persistent knee discomfort, understanding these injuries and their treatment options is essential for recovery and prevention.

At Skare Spine & Performance, we specialize in helping runners of all levels get back on their feet, pain-free and stronger than ever. This guide explores the most common running injuries, how they occur, and what you can do to treat and prevent them, so you can continue chasing your running goals with confidence.

Running injuries can strike various body parts, from your feet to your hips. Here's a breakdown of some of the most common culprits:

 

Foot and Ankle Injuries:

Plantar Fasciitis: This condition is the most common cause of heel pain due to inflammation of the plantar fascia, a thick band of tissue on the bottom of your foot. It often feels worse in the morning or after rest.


Achilles Tendinitis: Inflammation of the Achilles tendon, which connects your calf muscles to your heel bone, resulting in pain and stiffness in the back of your ankle. There are two types of Achilles Tendinitis: insertional and non-insertional, each presenting its own challenges. 


Lower Leg Injuries:

Shin Splints: Pain along the shinbone, often caused by overuse, improper footwear, or muscle imbalances. It's common in new runners or those who suddenly increase their mileage.


Knee Injuries:

Runner's Knee (Patellofemoral Pain Syndrome): Pain around or behind the kneecap, often caused by overuse, muscle imbalances, or poor knee tracking.

 

IT Band Syndrome: Tightness and inflammation of the iliotibial (IT) band, a thick band of tissue running along the outside of your thigh, leading to pain on the outer side of your knee. This can often feel like a burning sensation on the outside of your knee.


Hip and Thigh Injuries:

Hip Pain: Various hip conditions, such as bursitis, tendonitis, or labral tears, can cause pain during or after running. Weakness in the hip muscles can also contribute to pain and instability.


Hamstring Strains: Overstretching or tearing of the hamstring muscles at the back of your thigh, often caused by sudden sprints or changes in direction.

Schedule an Appointment!

Preventing Running Injuries

While some running injuries are unavoidable, many can be prevented with a proactive approach:

  • Proper Warm-up: Always warm up your muscles before running with dynamic stretches and light cardio. This increases blood flow to your muscles and prepares them for the demands of running.
  • Gradual Progression: Increase your mileage and intensity gradually to avoid overloading your body. The "10% rule" (increasing your mileage by no more than 10% per week) is a good guideline to follow.
  • Proper Footwear: Proper footwear is crucial for lower body injuries. Proper shoe wear can vary depending on your injury history, mileage, and foot strike pattern, so please reach out if you have questions.
  • Strength Training: Incorporate exercises targeting your core, legs, and hips. This will improve stability, reduce joint stress, and help prevent muscle imbalances.
  • Flexibility and Mobility: Regular stretching and mobility exercises can help prevent muscle imbalances and improve your range of motion, reducing your risk of injury.
  • Listen to Your Body: Pay attention to pain signals, and don't push through discomfort. Rest when needed and address any niggles early on to prevent them from becoming major problems.
  • Vary Your Workouts: Include cross-training activities like swimming or cycling to reduce repetitive stress on your body. 
Schedule Appointment Online Call to Schedule

Treating Common Running Injuries: The Skare Spine & Performance Approach

At Skare Spine & Performance, we understand the frustration of running injuries. Our experienced chiropractor will conduct a thorough assessment to identify the root cause of your pain and develop a personalized treatment plan to get you back on track.

 

 

Our treatment options include:

  • Chiropractic Adjustments: Gentle adjustments to improve joint restrictions, mobility, and nerve function. This can help address biomechanical issues that may be contributing to your injuries.
  • Soft Tissue Therapies: Hands-on techniques like myofascial release, instrument-assisted soft tissue mobilization, and dry needling to release muscle tension, improve circulation, and reduce pain.
  • Rehabilitative Exercises: Targeted exercises to strengthen muscles, improve flexibility, and restore proper movement patterns. We'll create a personalized exercise program to address your specific needs and goals.
  • Shockwave Therapy: This innovative therapy can accelerate healing for conditions like plantar fasciitis and Achilles tendinitis by stimulating blood flow and tissue regeneration.
  • Blood Flow Restriction Therapy: Blood flow restriction is great for running injuries as it stimulates muscle repair and protein synthesis, among other biochemical factors. 


How Sports Chiropractic Can Help You:

  • Enhanced Mobility: Chiropractic care can enhance athletic performance by improving joint mobility, increasing range of motion, and reducing pain and discomfort, allowing athletes to perform at their best.
  • Reduced injury risk: Regular chiropractic care can help identify and correct biomechanical imbalances and misalignments, reducing the risk of injuries such as strains, sprains, and overuse injuries.
  • Faster healing process: Chiropractic treatments can accelerate the healing process by improving circulation, reducing inflammation, promoting natural healing mechanisms, and fixing vulnerable compensations, helping athletes recover faster from injuries and intense training sessions.
  • Improved coordination: Chiropractic care can enhance neuromuscular coordination and overall athletic performance by ensuring proper function of the musculoskeletal system.
  • Increased strength: Correcting spinal and joint restrictions can improve muscle function and stability, giving athletes a competitive edge.
  • Improved balance: Chiropractic adjustments can help maintain proper function and balance of the body, which is essential for athletes in all sports, especially those requiring precise movements and stability.

 

Our multi-faceted approach aims to provide rapid relief and optimal results. Additionally, we equip our patients with uncomplicated, at-home exercises designed to alleviate pain, prevent recurrence, strengthen relevant muscles, and reduce tension.

Don't let running injuries keep you sidelined. At Skare Spine & Performance, we're committed to helping you recover faster, prevent future injuries, and achieve your running goals. 

Schedule a consultation today and discover how our comprehensive approach can help you overcome running injuries and enjoy a pain-free, active lifestyle.