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

Running is one of the most effective ways to stay fit, build endurance, and relieve stress. However, it also comes with a risk of overuse injuries that can sideline even the most experienced runners. Whether you're training for a marathon or jogging for fun, avoiding injuries is key to staying consistent and pain-free.

Many running injuries stem from muscle imbalances, improper form, or overtraining. Fortunately, physical therapy (PT) can help prevent these injuries before they start. By improving mobility, strength, and running mechanics, PT keeps runners moving safely and efficiently.

In this guide, we’ll cover the top five most common running injuries and how physical therapy can help you recover faster and stay injury-free.

Read: Stay Active in the City of Angels: A Comprehensive Guide to Injury-Free Hiking in LA

Common Causes of Running Injuries

Running injuries often develop over time due to repetitive stress, poor biomechanics, or inadequate recovery. Understanding the root causes can help you make adjustments to prevent pain and stay injury-free.

1. Overuse and Repetitive Stress

• Running involves repetitive impact on the joints and muscles, which can lead to irritation and inflammation over time.

• Increasing mileage too quickly or not allowing enough recovery time can contribute to overuse injuries.

2. Poor Running Mechanics and Muscle Imbalances

• Weakness in key muscle groups such as the glutes, core, and hip stabilizers can cause improper movement patterns.

• Poor running form, including overstriding or incorrect foot positioning, can place excess stress on certain joints.

3. Lack of Proper Warm-Up and Recovery

• Skipping dynamic warm-ups before running can leave muscles tight and unprepared for activity.

• Neglecting post-run stretching and recovery techniques can lead to stiffness, decreased flexibility, and a higher risk of injury.

4. Improper Footwear and Running Surfaces

• Worn-out or unsupportive running shoes can contribute to poor foot alignment and increased impact forces.

• Running on hard surfaces like concrete without proper cushioning can also put extra strain on the legs and feet.

By addressing these common causes, runners can reduce their risk of injury and enhance performance. Physical therapy can play a key role in making those adjustments.

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

The Top 5 Running Injuries and How PT Helps

Running injuries can range from mild discomfort to severe pain that prevents training altogether. Below are the five most common injuries runners face and how physical therapy can help with treatment and prevention.

1. Runner’s Knee (Patellofemoral Pain Syndrome)

Causes:

• Overuse and repetitive knee motion

• Weak hip and quad muscles, leading to poor knee tracking

• Running on hard or uneven surfaces

How PT Helps:

• Strengthening exercises for the quads, glutes, and hip muscles to stabilize the knee

• Gait analysis to improve running mechanics and reduce knee strain

• Manual therapy and taping techniques to support the patella and relieve pain

2. Achilles Tendinitis

Causes:

• Tight calf muscles and poor ankle mobility

• Sudden increase in mileage or intensity

• Running in worn-out shoes with inadequate heel support

How PT Helps:

• Eccentric calf strengthening to improve tendon resilience

• Soft tissue mobilization to reduce tightness in the Achilles tendon

• Stretching and flexibility programs to improve ankle mobility and prevent re-injury

3. Shin Splints (Medial Tibial Stress Syndrome)

Causes:

• Overtraining or a sudden increase in running volume

• Running with poor foot mechanics or on hard surfaces

• Weak lower leg muscles, leading to excessive stress on the shin bones

How PT Helps:

• Custom strengthening exercises for the calves, tibialis anterior, and foot muscles

• Orthotic recommendations and advice on proper running footwear

• Soft tissue techniques to alleviate pain and inflammation

4. IT Band Syndrome (Iliotibial Band Syndrome)

Causes:

• Weak hip abductors and glutes, leading to poor knee stability

• Running on banked roads or downhill terrain, increasing IT band stress

• Improper running form and excessive inward knee movement

How PT Helps:

• Hip stabilization exercises to correct muscle imbalances

• Foam rolling and deep tissue release to reduce IT band tightness

• Gait retraining to improve knee and foot alignment while running

5. Plantar Fasciitis

Causes:

• Poor arch support and improper footwear

• Tight calves and Achilles tendon, increasing foot strain

• Overuse from long-distance running or high-impact surfaces

How PT Helps:

• Manual therapy and soft tissue release to reduce pain in the foot and arch

• Custom stretching plans for the plantar fascia and lower leg muscles

• Footwear and orthotic guidance to provide better support and cushioning

By identifying the underlying causes of these injuries, physical therapy can help runners recover faster and prevent future setbacks, keeping them on track with their training goals.

READ: Redefining Recovery: Dang Physical Therapy’s Personalized Approach in Los Angeles

Preventative Strategies for Runners

Preventing injuries is just as important as treating them. By incorporating smart training habits, strengthening exercises, and proper recovery techniques, runners can stay pain-free and perform at their best.

1. Strength Training for Key Muscle Groups

• Focus on glute, core, and hip strength to improve running mechanics and reduce joint stress.

• Incorporate single-leg exercises like lunges and step-ups to enhance balance and stability.

• Strengthening the calves and lower leg muscles can help prevent shin splints and Achilles issues.

2. Proper Warm-Up and Cooldown Routines

• Start each run with dynamic stretching (leg swings, hip openers, and high knees) to activate muscles.

• End each session with static stretching to improve flexibility and reduce post-run tightness.

• Foam rolling after runs can help release muscle tension and improve circulation.

3. Listen to Your Body and Prioritize Recovery

• Avoid sudden increases in mileage or intensity, following the 10% rule to progress gradually.

• Take rest days and cross-train (cycling, swimming, or strength training) to reduce overuse injuries.

• Get enough sleep and stay hydrated to promote muscle recovery and prevent fatigue-related injuries.

4. Wear Proper Running Shoes

• Replace running shoes every 300-500 miles to maintain proper cushioning and support.

• Visit a running specialist or physical therapist for gait analysis and shoe recommendations.

• If needed, use custom orthotics to correct foot mechanics and reduce impact stress.

By incorporating these strategies, runners can reduce their risk of injury, recover faster, and keep training without setbacks.

Keep Running Strong with Injury Prevention and PT

Running injuries are common, but they don’t have to keep you sidelined. By understanding what causes injuries and how to prevent them, you can stay strong, improve performance, and keep running pain-free. Whether you're dealing with runner’s knee, shin splints, or tight muscles, physical therapy can help you recover faster, correct imbalances, and reduce your risk of future injuries.

At Dang PT in Los Angeles, CA, our expert team specializes in helping runners prevent and recover from injuries. We offer personalized treatment plans, movement assessments, and strength training programs to keep you performing at your best.

Schedule Your Appointment Today

Don’t let injuries slow you down! Contact Dang PT today to schedule a consultation and get back to running pain-free.