How Physical Therapy Can Help Running Injuries
Do you notice knee pain when you run? Are you tired of dealing with plantar fasciitis? We can help you manage your pain and resolve any underlying issue to make sure you can get out and run! Our physical therapists at Kinect Physiotherapy understand that “runner’s gotta run!”
Running is one of the most popular ways people exercise, but unfortunately, research has shown that over 50% of runners experience injuries every year. And for long-distance runners, the percentages can be as high as 80%.
We have experienced physical therapists who know the demands of running, resolve issues and prevent future injuries. Call Kinect Physiotherapy today to request an appointment with one of our specialists!
Common Overuse Running Injuries
There are many possible reasons for runners to experience pain and injury, but acute running injuries are rare. Acute injuries include muscle injuries, sprains (i.e., ankle sprains), or skin lesions (i.e., blisters and abrasions).
The vast majority of running-related issues are overuse injuries. The most common injuries occur to the soft tissues in the lower extremities. The knee is the most susceptible region, but the foot and upper thigh/hip regions are also vulnerable to overuse-type injuries.
Our goal is to give you the tools to recover, return to running and learn how to train correctly so you can keep running at your peak performance!
The most common mistakes runners make are ignoring an issue when it is mild and training too far too fast. Trying to “push through” pain or ignore aches and pains to increase mileage or speed often results in overuse-related injuries. The most common overuse injuries include:
- Runner’s Knee
- IT band syndrome
- Shin splints
- Achilles Tendonitis
- Plantar fasciitis
Too often, runners ignore their injuries and never resolve them further. Rehabilitation should start immediately following most injuries to ensure the fastest recovery possible.
How Physical Therapy Can Help
Our physical therapists at Kinect Physiotherapy help runners in various ways, including injury assessment, rehabilitation, injury prevention programs, return to run protocols, and transition from couch to running a 5k program.
We typically start with an injury evaluation, a biomechanical assessment, and gait analysis to identify all the factors contributing to the injury. Our therapists will take a thorough history to understand more about the training schedule, the history of previous injuries, and the runner’s overall health status. This information is used to create an individualized program to alleviate pain and get you back to running.
Your physical therapist will then incorporate a “return to run” progression to assist you in a safe return to training and, for some, competition. Physical therapy will provide the foundation for a successful return to running while reducing future injuries!
Return to Run Protocol:
Different “return to run” guidelines help runners safely return to running without provoking their injuries or creating new injuries. These programs focus on progressing with specific instructions. For example:
Phase 1: Walk 3 minutes – run one minute. After 2-3 sessions with no increased pain, progress to phase 2.
Phase 2: Walk 2 minutes – run 2 minutes. After 2-3 sessions with no increased pain, progress to phase 3.
Phase 3: Walk 1 minute – run 3 minutes. After 2-3 sessions with no increased pain, progress to phase 4.
Phase 4: Run 5 minutes – walk 1. After 2-3 sessions with no increased pain, progress to phase 5.
Phase 5: Run the entire time.
If you experience increased pain at any time, return to the previous phase and stay there for 2-3 sessions before progressing to the next step.
Contact Kinect Physiotherapy to get started today!
If you are a runner and want strategies to prevent injuries or recover from an existing injury, schedule an appointment with Kinect Physiotherapy today.
Say Goodbye to Pain – Get Started with PT Now!
Ready to feel your best again? Come back to Kinect Physiotherapy and let us help you achieve your wellness goals—book your appointment today!
Spring Is Running Season! Are You In Your Best Shape?
Are you looking forward to starting running again after a long winter? At Kinect Physiotherapy, our therapists understand running injuries, and we will make sure you run pain-free this spring!
Runners are often misled into believing unproven solutions to avoiding pain and injury. Not many people know that the number-one risk factor for runners to sustain an injury is having had an injury in the last 12 months.
The other most common risk factors are:
- Running experience of 0–2 years
- Restarting running after extended rest
- Overtraining (i.e., more than 40 miles per week)
To ensure you can get back to running or increasing your mileage without pain or injury, start with an injury evaluation and a biomechanical assessment to identify any factors that could contribute to pain or injury.
Our therapists will take a thorough history to understand your training schedule, previous injuries, and overall health status. We use this information to create an individualized program to alleviate pain and get you back to running without limits.
Request an appointment at Kinect Physiotherapy today!
Patient Success
“This place is excellent. Was recommended by a friend and I’m so glad I followed through.
I have been suffering from back pain for years, even to the point I couldn’t walk or stand up straight some days. In 2024 I was going through a pre-approval process for back surgery because the pain was unbearable, but I decided to see Addy and Stephen while I waited for the approval to come through.
Stephen came up with a movement plan (ahead of building strength) and several sessions of dry needling along side of functional movement and cupping with Addy. Fast forward to 2025 and I’m fully upright, pain free 95% of the time, and about to run a half marathon this weekend.
I’m not saying it’s magic, but it’s magic and Stephen and Addy are some of the best at what they do….from years of pain and an approval away from freaking back surgery, I was able to run over 20 miles a few weeks ago pain free!”
-Stephen R.
Seasonal Recipe
Spring Vegetable Tart
- 2 sheets puff pastry
- 1 egg, lightly beaten
- 5 oz vegetable dip
- 6 baby zucchini, halved lengthwise
- 3-4 yellow squash, thinly sliced with a mandoline
- 1 bunch asparagus, thinly sliced lengthwise with a mandoline
- 1 1/2 c goat cheese
- Extra virgin olive oil
- Balsamic vinegar glaze
- Mixed herbs, to serve
Directions:
Preheat oven to 400°F. Line a large baking tray with baking paper. To make tart case, place pastry sheets side by side on the lined tray. Brush egg wash along the long edge of one sheet, then overlap with the other by 1” to create a large single sheet. Fold and pinch all four sides to make a 1” border, pushing down to seal. Brush border with egg wash. Using a fork, prick the base of the tart all over. Place in oven and bake for 20 minutes, until golden. Remove from oven and spread base of pastry with dip. Meanwhile, place vegetables in a large bowl. Pour boiling water over vegetables, steep for 1 min to blanch, then drain and pat dry with paper towel. Scatter vegetables over tart and crumble goat cheese on top. Drizzle with oil and vinegar glaze. Sprinkle with mixed herbs.
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Staff Spotlight: Karol “Kimbo” Buchanan
Kimbo is a North Carolina native born in Raleigh and moving to Wake Forest in 2014. She started working for Kinect in 2021, but was a patient first after 2 knee replacements. She enjoys time with her family and loves spending her spare time at the beach.
Refer a Friend
Our purpose at Kinect Physiotherapy is to leave a greater impact on the community around us. In order to achieve our goal we want to change as many lives as possible as we become a beacon of positivity in our community.
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Meet Our Team
Kaitlyn Walters
Intake Coordinator Receptionist
Karol ‘Kimbo’ Buchanan
Intake Coordinator Receptionist
R. Matthew Cox
PT, DPT
