5 Common Injuries for Austin Runners and How Physical Therapy Can Help
Running is one of the most accessible and effective ways to stay active, but it also comes with a risk of injury—especially for those who train frequently or push their limits. Whether you’re preparing for a marathon or enjoy running recreationally, common injuries like knee pain, Achilles tendinitis, and shin splints can slow you down and impact performance.
Many running injuries stem from overuse, muscle imbalances, or improper biomechanics, making physical therapy a key tool for both recovery and injury prevention. At Eastside Movement in Austin, we specialize in helping runners move better, recover faster, and stay injury-free through customized rehab, strength training, and movement assessments.
In this article, we’ll cover five of the most common running injuries and how physical therapy can help you get back on track safely and efficiently.
Runner’s Knee (Patellofemoral Pain Syndrome)
What It Is:
Runner’s knee is one of the most common injuries among runners, causing pain around the front of the knee—especially during or after long runs, downhill running, or prolonged sitting.
Causes:
Poor glute, quad, adductor, and hamstring strength, leading to improper knee tracking.
Overuse and high mileage without adequate recovery.
Tight or weak muscles in the hips, quads, and calves.
Running form issues, such as excessive inward knee movement (valgus collapse).
How Physical Therapy Helps:
Strengthening the hips, glutes, and quadriceps to improve knee alignment and reduce strain.
Manual therapy and soft tissue techniques to relieve tension in tight muscles.
Movement retraining and gait analysis to correct biomechanical inefficiencies.
Progressive loading exercises to safely rebuild running capacity without pain.
By addressing muscle imbalances and poor movement mechanics, physical therapy helps runners reduce knee pain and build resilience for long-term injury prevention.
Achilles Tendinitis
What It Is:
Achilles tendinitis is an overuse injury that causes pain and stiffness in the Achilles tendon, which connects the calf muscles to the heel. Runners often feel discomfort in the lower calf or just above the heel, especially in the morning or after a run.
Causes:
Overtraining or sudden increases in mileage without proper adaptation.
Tight calf muscles, which place excessive strain on the Achilles tendon.
Poor running mechanics, including excessive heel striking or lack of ankle mobility.
Improper footwear that doesn’t support natural foot mechanics.
How Physical Therapy Helps:
Isometric strengthening exercises (muscle contraction without movement) to calm down the irritated tendon.
Manual therapy and soft tissue mobilization to reduce tightness in the calf, which controls the Achilles.
Mobility drills to enhance ankle function and reduce stress on the tendon.
Exercises to work on shifting your center of mass backwards so that your calves and Achilles aren’t overworking.
Gait analysis and footwear recommendations to optimize biomechanics and prevent reinjury.
By improving strength, flexibility, and movement patterns, physical therapy helps runners recover from Achilles tendinitis and prevent it from returning.
Shin Splints (Medial Tibial Stress Syndrome)
What It Is:
Shin splints cause pain along the inner edge of the shinbone (tibia), typically developing after sudden increases in training volume. The discomfort often starts as a dull ache and can progress to sharp pain if not addressed.
Causes:
Increasing mileage or intensity too quickly without proper adaptation.
Weak hip and lower leg muscles, leading to excessive strain on the shinbone.
Shoes that aren’t right for the individual person.
How Physical Therapy Helps:
Strengthening the hips and lower leg muscles (tibialis anterior, calves, and foot muscles) to absorb impact more efficiently.
Manual therapy and soft tissue release to reduce muscle tightness along the shin.
Gait retraining to correct impact mechanics and reduce excessive stress on the tibia.
Gradual load progression to safely increase running distance without overloading the shin.
With a structured rehab program, runners can return to pain-free training while minimizing the risk of shin splints recurring.
IT Band Syndrome
What It Is:
Iliotibial (IT) band syndrome causes pain on the outer side of the knee, especially during or after running. The IT band is a thick band of connective tissue that runs from the hip to the knee, and when it becomes tight or inflamed, it can cause friction and discomfort.
Causes:
Weak hip and glute muscles, leading to poor knee stability.
Overuse and repetitive strain, particularly from high-mileage running.
Running on uneven surfaces or excessive downhill running.
Tight IT band and surrounding muscles, contributing to restricted movement.
How Physical Therapy Helps:
Strengthening the hips, hamstrings, glutes, and adductors to improve knee alignment and reduce strain on the IT band.
Soft tissue release and stretching for the IT band, quads, and hip flexors.
Gait retraining to correct movement patterns that contribute to knee pain.
Load management strategies to gradually increase running volume without aggravating symptoms.
By improving hip stability and movement mechanics, physical therapy helps runners eliminate IT band pain and prevent it from returning.
Plantar Fasciitis
What It Is:
Plantar fasciitis is a common running injury that causes heel pain and stiffness, particularly in the morning or after long periods of activity. The pain originates from inflammation of the plantar fascia, a thick band of tissue that runs along the bottom of the foot.
Causes:
Quick increases in running volume.
Stiffness in the foot.
Not strength training the calves and legs appropriately.
Tight calf muscles, which increase tension on the plantar fascia.
Weak foot muscles, reducing shock absorption and arch support.
Shoes that aren’t selected for the individual person.
How Physical Therapy Helps:
Manual therapy and soft tissue techniques to release tightness in the plantar fascia and calf muscles.
Foot strengthening exercises to improve arch support and stability.
Strengthening for the calves - tightness is not the same as being a strong shock absorber.
Co-contraction drills to help facilitate appropriate running form.
Mobility drills for the calves and ankles to reduce strain on the fascia.
Gait analysis and footwear recommendations to optimize running mechanics and prevent reinjury.
By improving foot strength, mobility, and biomechanics, physical therapy helps runners recover from plantar fasciitis and stay pain-free on the road.
How Eastside Movement Helps Austin Runners Stay Injury-Free
At Eastside Movement, we specialize in helping runners recover from injuries and improve performance through targeted physical therapy and movement-based rehabilitation. Our approach is designed to not only treat pain but also prevent future injuries, ensuring that runners can train consistently and perform at their best.
How we help runners stay injury-free:
Running Assessments and Gait Analysis – Identifying movement imbalances and inefficiencies that contribute to injury.
Customized Rehab Programs – Addressing strength deficits, flexibility limitations, and improper mechanics with personalized exercise plans.
Injury Prevention Strategies – Mobility work, strength training, and load management techniques to keep runners healthy long-term.
By combining evidence-based rehab with performance training, we help runners move better, recover faster, and reduce their risk of recurring injuries.
Running injuries are common, but they don’t have to sideline your training. By addressing muscle imbalances, mobility restrictions, and poor mechanics, physical therapy helps runners recover faster, prevent injuries, and improve overall performance.
At Eastside Movement, we take a specialized approach to running injury prevention and rehabilitation, offering gait analysis, strength training, and personalized recovery plans to keep Austin runners pain-free and performing at their best.
Don’t let injuries slow you down—schedule a running assessment at Eastside Movement today.
