Overuse Injuries in Runners: Signs, Symptoms, and How PT Can Help

Running is one of the simplest, most effective ways to stay fit, but it also comes with a unique set of challenges. Among the most common? Overuse injuries. These types of injuries develop gradually over time when repetitive stress is placed on the body without adequate rest, recovery, or variation in movement.

Unlike acute injuries, which happen suddenly (like an ankle sprain or fall), overuse injuries build up slowly. They often start as a mild ache or stiffness—easy to brush off in the moment—but can evolve into chronic pain or movement dysfunction if left unaddressed.

So why are runners especially vulnerable?

Running involves thousands of repetitive steps, often performed on hard surfaces and with little variation in movement. If even one part of the body isn’t functioning optimally—whether it’s due to tight hips, weak glutes, or poor foot mechanics—that stress gets compounded with every mile. Over time, the body’s tissues break down faster than they can recover.

READ: The Role of Flexibility and Mobility in Running Injury Prevention

Factors that increase risk include:

• Sudden increases in mileage or intensity

• Poor running form or biomechanics

• Inadequate recovery time

• Worn-out footwear

• Weakness or imbalance in supporting muscles

Understanding what overuse injuries are - and what causes them is the first step in preventing them. The good news? You don’t have to stop running to heal. With the right support, you can move through pain and come back even stronger.

Common Overuse Injuries Runners Face

Most runners will deal with an overuse injury at some point. The good news is, these conditions are highly treatable—especially when caught early. At Dang PT, we frequently work with runners who are pushing for performance but feel held back by pain that just won’t go away.

Here are some of the most common overuse injuries we see in the running community:

1. Shin Splints (Medial Tibial Stress Syndrome)

A dull, aching pain along the inner edge of the shin. Often caused by increasing mileage too quickly or running on hard surfaces. Left untreated, shin splints can progress into stress fractures.

2. Runner’s Knee (Patellofemoral Pain Syndrome)

Pain around or behind the kneecap, especially when squatting, climbing stairs, or running downhill. Caused by poor patellar tracking, weak hips, or faulty alignment during stride.

3. Achilles Tendinopathy

Stiffness or soreness in the Achilles tendon, particularly noticeable during the first few steps in the morning or after a run. Often linked to tight calves, sudden training spikes, or improper footwear.

4. Plantar Fasciitis

Sharp heel pain that’s worst with the first steps out of bed. This condition stems from inflammation of the fascia on the bottom of the foot and is common in runners with flat feet, tight calves, or poor foot control.

5. IT Band Syndrome

Pain on the outside of the knee that flares up during or after running. The iliotibial band becomes irritated as it rubs over the femur, often due to poor hip stability or weak glutes.

READ: The Top 5 Running Injuries and How PT Can Help You Avoid Them

Early Warning Signs Runners Shouldn’t Ignore

One of the biggest mistakes runners make is pushing through pain, hoping it will “just go away.” But overuse injuries don’t typically heal on their own. They often start small—and recognizing the early signs can help you avoid weeks (or even months) off the road.

Here are some red flags every runner should take seriously:

1. Pain That Lingers After a Run

Some post-run soreness is normal. But if the pain lasts for more than 48 hours or gets worse with each session, it’s likely more than typical muscle fatigue.

2. Stiffness in the Morning or After Sitting

If your first steps out of bed or after long periods of sitting are painful, you may be dealing with inflammation or tissue stress—especially in the feet, Achilles, or hips.

3. Pain That Shifts Your Running Form

When pain causes you to limp, shorten your stride, or compensate with other muscle groups, you’re creating imbalances that can lead to secondary injuries.

4. Repeated “Tightness” in the Same Area

Chronic tightness (especially in the calves, hamstrings, or IT band) can signal a deeper issue with mobility, stability, or biomechanics that’s placing stress on that area.

5. Feeling “Off” During Your Stride

Even if you’re not in sharp pain, if your stride feels uneven, weak, or unstable, that’s your body telling you something’s not quite right.

How Physical Therapy Supports Recovery and Prevention

Physical therapy plays a crucial role in both treating overuse injuries and preventing them from coming back. At Dang PT, we don’t just address symptoms—we uncover the movement patterns, muscular imbalances, and training habits that contributed to the injury in the first place.

READ: Red Carpet Ready: How Physical Therapy Can Help You Achieve Your Fitness Goals in Los Angeles

Here’s how PT can make a lasting impact for runners:

1. Pinpointing the Root Cause

A skilled physical therapist will evaluate your running mechanics, posture, mobility, and strength to identify the real source of your pain. Maybe your IT band issue is actually coming from poor hip stability, or your plantar fasciitis stems from limited ankle mobility. We look at the whole picture—not just the painful area.

2. Relieving Pain and Restoring Mobility

Through hands-on techniques like soft tissue mobilization, dry needling, joint mobilization, and targeted stretches, PT helps reduce inflammation, ease tightness, and restore pain-free movement.

3. Strengthening Weak Links

Runners often neglect areas like the hips, glutes, and core—key players in maintaining alignment and absorbing impact. PT strengthens these areas to improve mechanics and reduce stress on vulnerable tissues.

4. Retraining Movement for Long-Term Gains

Through guided exercises and real-time feedback, your therapist helps you relearn efficient movement patterns that protect your joints and muscles as you increase training volume.

5. Creating a Plan for Sustainable Progress

We help you build a smarter return-to-run plan, adjust your training to avoid flare-ups, and integrate strength and mobility work into your routine so you can keep logging miles with confidence.

READ: How Physical Therapy Can Improve Running Performance and Prevent Injuries

Running Stronger with Dang PT in Los Angeles

At Dang PT, we specialize in helping runners in Los Angeles not only recover from overuse injuries, but return to training with more confidence, better form, and less risk of reinjury. Whether you’re training for your first 5K or aiming for a marathon PR, our team is here to support your stride every step of the way.

Here’s What Sets Us Apart:

• Personalized Running Assessments – We evaluate your gait, mobility, and muscle imbalances to create a custom recovery and performance plan.

• Evidence-Based Treatment – From manual therapy and dry needling to sport-specific strength training, every intervention is backed by results.

• Long-Term Injury Prevention – We don’t stop at pain relief—we help you stay healthy through movement education, cross-training advice, and ongoing support.

Ready to Keep Running—Without Setbacks?

Don’t wait until pain sidelines your goals. Contact us today to schedule your evaluation and take the first step toward stronger, smarter running.