Effective Management of Running Injuries

Running injuries are a frequent challenge in clinical settings, particularly those affecting the lower limbs, such as Achilles tendinopathy, bone stress injuries, patellofemoral joint (PFJ) pain, plantar fasciitis, and iliotibial band (ITB) syndrome. These injuries significantly impact both seasoned and recreational runners, often sidelining them from their passion. As clinicians, accurately diagnosing and effectively rehabilitating these conditions are key to helping runners return to their activities quickly and minimizing the risk of reinjury.
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Picture of Sean-Michael Latimour

Sean-Michael Latimour

RMT, SMT (cc), DOMP, CST, PTS, MNLP Clinic Owner, Registered Massage Therapist, Osteopathic Manual Practitioner and Sport Massage Therapist.

Picture of Sean-Michael Latimour

Sean-Michael Latimour

RMT, SMT (cc), DOMP, CST, PTS, MNLP Clinic Owner, Registered Massage Therapist, Osteopathic Manual Practitioner and Sport Massage Therapist.

Running injuries are a frequent challenge in clinical settings, particularly those affecting the lower limbs, such as Achilles tendinopathy, bone stress injuries, patellofemoral joint (PFJ) pain, plantar fasciitis, and iliotibial band (ITB) syndrome. These injuries significantly impact both seasoned and recreational runners, often sidelining them from their passion. As clinicians, accurately diagnosing and effectively rehabilitating these conditions are key to helping runners return to their activities quickly and minimizing the risk of reinjury.

Here, we’ll explore five actionable insights on managing running injuries, inspired by Rich Willy’s Masterclass on restoring load capacity for injured runners.


1. Age Matters Beyond Just Numbers

Runners of different age groups tend to experience unique injury patterns. For runners over 40, changes in soft tissue—such as decreased muscle mass and reduced tendon flexibility—make them more prone to tendinopathies, plantar fasciitis, and calf strains. Conversely, younger runners are more likely to encounter bone-related injuries like stress fractures or joint pain, owing to their generally healthier and more resilient soft tissues. Tailoring treatment plans to address these age-related differences is essential for effective rehabilitation.


2. Why Do Some Runners Get Injured and Others Don’t?

Running injuries occur when the intensity of training surpasses the capacity of the body’s tissues to withstand the load. Here are some key factors influencing injury susceptibility:

  • Tissue Turnover: Well-conditioned runners maintain better tissue turnover compared to novices.
  • Health & Nutrition: Energy deficiencies, illnesses (e.g., diabetes), or poor nutrition can weaken tissues.
  • Previous Injuries: A history of injuries in the same area increases the likelihood of recurrence.
  • Medications: Certain drugs, like fluoroquinolones, are linked to higher rates of tendinopathies.
  • Psychosocial Factors: Stress and poor sleep can indirectly contribute to injuries.

Understanding these factors helps clinicians tailor prevention and treatment strategies to each runner’s unique circumstances.


3. Simplifying Gait Analysis

Analyzing a runner’s gait doesn’t have to be overly complex. Focus on these two common biomechanical issues:

  • Knee Alignment Issues: Internal rotation and adduction of the femur during foot strike can lead to a “reduced knee window,” placing extra strain on the patellofemoral joint, gluteal tendons, and ITB.
  • Overstriding: Landing with the foot ahead of the body’s center of mass increases impact forces, potentially stressing the tibia, PFJ, and ITB. Identifying these issues and making targeted adjustments to running form can alleviate strain and prevent further injury.

4. The Crucial Role of the Calf Complex

The calf muscles, particularly the soleus and gastrocnemius, bear immense loads during running. The soleus alone can generate forces up to 6–8 times body weight, emphasizing the need for robust strength in this area. Rehabilitation programs should incorporate high-load strength training and plyometric exercises, like hopping and skipping, to prepare the calf and Achilles tendon for the demands of running.


5. Balancing Running with Recovery

Runners love to run—and stopping entirely can sometimes do more harm than good. While rest may be necessary in severe cases (e.g., tibial stress injuries), reducing load excessively can result in a decrease in tissue capacity. For injuries like Achilles tendinopathy, where symptoms are manageable, continuing to run at a reduced intensity can help maintain tissue strength and fitness. A gradual reintroduction of running, coupled with resistance training, ensures a safer return to prior activity levels.


Ready to Get Back on Track?

Running injuries can be frustrating, but with the right diagnosis, a personalized treatment plan, and a focus on strengthening, runners can safely return to doing what they love. At Dynamic Health Therapy, we specialize in tailored rehabilitation programs designed to restore your mobility, strength, and confidence.

👉 Book a consultation with one of our expert clinicians today and take the first step toward pain-free running. Your journey to recovery starts here! Contact Us

Picture of Sean-Michael Latimour

Sean-Michael Latimour

RMT, SMT (cc), DOMP, CST, PTS, MNLP

Picture of Sean-Michael Latimour

Sean-Michael Latimour

RMT, SMT (cc), DOMP, CST, PTS, MNLP

Clinic Owner, Registered Massage Therapist, Osteopathic Manual Practitioner and Sport Massage Therapist

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