Blog Details

• Ricardo Ruiz

Preventing Common Running Injuries: A Therapist's Guide

As a therapist who works with many runners, I see the same injuries pop up again and again: Runner's Knee, Shin Splints, and Plantar Fasciitis. The good news? Most of these are preventable with the right routine.

The number one cause of running injuries is simpler than you think: doing too much, too soon. But aside from pacing your training, your body maintenance routine is critical. Here are three things you should be doing:

1. Dynamic Warm-ups

Never stretch cold muscles. Before you run, spend 5 minutes doing leg swings, lunges, and high knees. This preps your nervous system and gets blood flowing to the working muscles.

2. Strength Training

Running is high impact. To absorb that impact, you need strong glutes and hips. Weak hips often lead to knee pain because your femur rotates inward excessively. Adding simple exercises like clamshells and bridges to your weekly routine can save your knees.

3. Foam Rolling & Massage

Self-myofascial release (foam rolling) is great for daily maintenance, but it can't always reach the deep adhesion points. Regular massage therapy helps to reset muscle tone, align muscle fibers, and address imbalances before they become injuries. Think of it as a tune-up for your car—would you drive 10,000 miles without an oil change?

If you're training for a race or just enjoying a daily jog, listen to your body. Pain is a signal, not a weakness. Address it early, and you'll keep running for years to come.