🏃‍♀️ Top 5 Running Injuries (And How to Stay Pain-Free!)

Do you love to run? Running is a great way to stay active and healthy—but sometimes, it can cause pain if we’re not careful. At Max Performance Therapy, we help runners like you feel strong, fast, and pain-free.

Let’s talk about 5 of the most common running injuries and how to stop them before they start.

1. Runner’s Knee

What it feels like: Pain around your kneecap, especially when running, squatting, or going downstairs.

Why it happens: Weak thigh and hip muscles or taking too long of a step when you run.

How to fix it:

• Do exercises that make your legs and hips stronger.
• Practice standing on one leg to improve balance.
• Don’t run too much too soon.

➡️ Need help? We do running assessments to check your form and give you tips!

2. Shin Splints

What it feels like: Soreness or sharp pain in your shins (the front of your lower legs).

Why it happens: Running too far or too fast when your body isn’t ready.

How to fix it:

• Increase your running distance slowly.
• Strengthen your calves and feet.
• Make sure your shoes give you good support.

➡️ Tip: Don’t run every day at first. Give your legs time to rest.

3. Plantar Fasciitis

What it feels like: Heel pain, especially in the morning or after standing a long time.

Why it happens: Weak foot muscles or tight calves.

How to fix it:

• Do foot and calf exercises.
• Wear shoes with good support.
• Stretch your feet and ankles before and after your run.

➡️ Want to feel better? A few small exercises can make a big difference!

4. IT Band Syndrome

What it feels like: Pain on the outside of your knee while running, especially on hills.

Why it happens: Weak hip muscles that can’t keep your legs steady.

How to fix it:

• Strengthen your side hip muscles.
• Don’t try to stretch the IT band—it doesn’t like that!
• Take it easy when running on steep or bumpy ground.

➡️ We can show you the best exercises for strong hips and happy knees.

5. Achilles Pain

What it feels like: Sore or tight feeling in the back of your ankle, near your heel.

Why it happens: Too much running or weak calf muscles.

How to fix it:

• Do slow, controlled heel raises to strengthen the tendon.
• Stretch and move your ankles before running.
• Be careful with hills or fast changes in your routine.

➡️ Tendons like movement—resting too long can make it worse.

Let’s Keep You Running Strong!

At Max Performance Therapy, we help runners fix pain, improve performance, and enjoy running again. Whether you’re training for a race or just running for fun, we’re here to help you stay on track.

🙋‍♂️ Got pain while running? Let’s talk. We’ll figure out what’s going on and help you feel better fast.