If you’re a runner, you know the feeling—that nagging pain in your shin, the burning sensation in your heel, or the tightness that just won’t quit. Whether you’re training for your first 5K or your tenth marathon, injuries can feel like they’re derailing everything you’ve worked for. The good news? They don’t have to.
At Performance Health, we work with runners of all levels to not only treat injuries but keep you moving toward your goals. Let’s talk about the most common running injuries, why they happen, and how the right approach can keep your training plan on track.
The Most Common Running Injuries (And Why They Happen)
Running is repetitive by nature, which means your body absorbs thousands of impacts every single run. Over time, this can lead to overuse injuries, especially if you’re ramping up mileage too quickly or skipping essential components of your training routine.
Shin splints (medial tibial stress syndrome) are one of the most frequent complaints we see. They typically develop when the muscles, tendons, and bone tissue around your tibia become overworked. Runners who increase their training volume or intensity too quickly, run on hard surfaces, or have improper footwear are particularly susceptible.
Plantar fasciitis is another common nemesis for runners. This condition involves inflammation of the thick band of tissue running along the bottom of your foot, connecting your heel to your toes. The hallmark symptom? Stabbing pain with those first steps in the morning or after periods of rest.
Both of these injuries share a common thread: they’re often preventable with proper training habits.
The Foundation: Warm-Ups and Cool-Downs
Here’s the reality—most runners skip warm-ups because they’re eager to get their miles in, and they skip cool-downs because, well, they’re done. But these bookend routines are your first line of defense against injury.
A proper warm-up gradually increases blood flow to your muscles, enhances joint mobility, and prepares your nervous system for the demands of running. Think dynamic stretches, leg swings, walking lunges, and a gentle 5-10 minute easy jog before you hit your working pace.
Cool-downs are equally important. They help your body transition from high-intensity work back to baseline, reduce muscle stiffness, and facilitate recovery. A proper cool-down includes 5-10 minutes of easy jogging or walking followed by static stretching of key muscle groups.
Skipping these steps is like redlining your car from a cold start—it might work for a while, but eventually, something’s going to give.
Advanced Treatment: Shockwave Therapy for Stubborn Injuries
When shin splints and plantar fasciitis do develop, rest alone often isn’t enough—especially if you’re dealing with chronic issues. This is where evidence-based treatments like extracorporeal shockwave therapy (ESWT) become game-changers.
Shockwave therapy delivers acoustic waves to injured tissue, triggering a cascade of biological responses. At the cellular level, these mechanical pulses stimulate neovascularization (new blood vessel formation), increase growth factor production, and break down calcifications and scar tissue. Research shows that ESWT significantly reduces pain and improves function in both plantar fasciitis and medial tibial stress syndrome by essentially “rebooting” the healing process in chronic, degenerative tissue.
For plantar fasciitis specifically, multiple studies demonstrate that radial shockwave therapy produces substantial pain reduction and functional improvement, with success rates ranging from 65-90%. The treatment works by increasing metabolic activity around the affected area and releasing substance P, which modulates pain perception.
For shin splints, shockwave therapy addresses the bone-periosteum interface where micro-trauma occurs, reducing inflammation and accelerating tissue regeneration. Many runners experience significant relief within 3-5 treatment sessions.
Staying in the Game: Training Through Injury
Here’s what many runners don’t realize: an injury doesn’t have to mean stopping completely. In fact, complete rest can sometimes work against you, leading to deconditioning and loss of the cardiovascular fitness you’ve worked so hard to build.
The key is intelligent modification. If you’re dealing with shin splints, you might substitute some road runs with pool running or cycling to maintain cardiovascular fitness while reducing impact load. If plantar fasciitis is the issue, focusing on eccentric calf strengthening, proper taping techniques, and aggressive treatment can allow you to continue modified training.
The critical factor is staying on top of your rehabilitation. This means:
- Following through with prescribed exercises consistently
- Attending scheduled treatment sessions
- Communicating with your healthcare provider about symptoms
- Being honest about your training load and adjusting when necessary
- Addressing biomechanical issues that may be contributing to injury
Think of rehab as part of your training plan, not separate from it. The runners who recover fastest and return to full training are those who treat their rehab protocols with the same discipline they apply to their workout schedules.
Your Path Forward
At Performance Health, we understand that running isn’t just exercise—it’s part of your identity and daily routine. Our approach combines advanced therapeutic interventions like shockwave therapy with movement analysis, hands-on treatment, and individualized rehabilitation programs to get you back to doing what you love.
If you’re dealing with a running injury—or want to prevent one from happening—we’re here to help. Don’t let pain keep you from your goals. Contact Performance Health today, and let’s create a plan to keep you moving forward.
Ready to get back on track? Contact Performance Health with any questions—we’re happy to help you return to the miles you love.