Running Injuries, Why They Happen, and Ways To Fix Them - The Sports Chiropractic Approach
- Andrew Torrico
- Dec 17, 2025
- 3 min read
Updated: Jan 9
Most running injuries are not random. They are load and capacity problems—and the body can be trained to tolerate running better when we address the right factors.
We'll jump right into the injuries that we've helped runners overcome here in Downtown Long Beach, California.
IT Band Syndrome (Pain Outside of the Knee)
Why it happens
Pain on the outside of the knee is rarely true “IT band inflammation”
Often driven by poor lateral hip control and inward rotation of the thigh under load
Commonly worsened by downhill running, fatigue later in runs, or sudden mileage increases
Exercises that may help
Hip airplanes
Kickstand RDLs with contralateral load (holding one dumbbell in the hand opposite of the leg being trained)
Key takeaway:
When hip stability breaks down, the IT band often becomes the victim—not the cause.
Runner’s Knee (Patellofemoral Pain)
Why it happens
This is a load tolerance issue, not a cartilage issue
Tendons adapt more slowly than muscles, so sudden increases in mileage or intensity can overload the quad/patellar tendon system
Pain with stairs or squats does not mean these movements are harmful—they often need to be trained correctly
Exercises that may help
Wall sits and single-leg wall sits (isometric holds)
Paused Cossack glides
Key takeaway:
The knee wants load—but it wants the right amount, progressed appropriately.
Shin Splints (Medial Tibial Stress Syndrome)
Why it happens
A bone stress warning sign, not just tight muscles
Often related to rapid training spikes, inadequate calf endurance, or poor shock absorption
If ignored, this can progress from shin splints → stress reaction → stress fracture
In some cases, shin pain may also be referred from the lower back
Exercises that may help
Standing and seated calf raises
Toe towel curls
Band-assisted double-leg and single-leg pogos
Key takeaway:
Bone adapts to load—when you give it enough time to adapt.
Morton’s Neuroma
Why it happens
Thickening and irritation of a nerve between the toes, often feeling like “walking on a marble”
Forefoot compression from narrow shoes and repetitive loading plays a large role
Running is very linear, so adding movement in other planes can be beneficial
Exercises that may help
Shoes with wider toe boxes to allow natural toe splay
Toe splay variations (active and passive)
Short foot drills to build arch control
Cossack squats or glides for ankle and calf mobility
Key takeaway:
Your foot is not just a landing pad—it is an active, adaptable structure.
Plantar Fasciitis (Plantar Heel Pain)
Why it happens
The plantar fascia is a load-bearing spring with relatively poor blood supply
Limited ankle dorsiflexion and underprepared calves are common contributors
Passive treatments can help symptoms, but loading capacity must improve for true recovery
Exercises that may help
Heavy slow calf raises with controlled eccentrics
Banded ankle dorsiflexion mobility drills
Key takeaway:
Rest reduces symptoms. Progressive loading builds capacity.
The Big Picture
Most runners don’t have a single isolated problem. Common patterns we see:
Underconditioned calves and lower leg muscles contributing to shin splints, plantar fasciitis, and knee pain
Poor lateral hip control contributing to IT band pain and runner’s knee
Training load progressing faster than tissue adaptation
This is why generic rehab programs often fall short—they don’t account for individual movement patterns or training demands.
If you’re dealing with a running injury that keeps coming back, that’s usually a sign it hasn’t been fully addressed yet. If you have questions, feel free to reach out or come chat with me in person in Downtown Long Beach. You’re also welcome to follow Elite Motion Chiro on social media, where I regularly share exercises, rehab strategies, and training tips for active people.
Located in Long Beach, California, Dr. Andrew is a sports chiropractor and rehab specialist helping athletes, lifters, and active people recover from injuries, reduce pain, and return to training safely. At Elite Motion Chiro, we combine evidence-based chiropractic care, movement assessments, and personalized rehab plans that help you recover faster, lift heavier, and stay injury-free with confidence. Your body, your goals—supported every step of the way.
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