Running

Roughly 50% of runners sustain an injury each year. Almost all of them are preventable with better load management, form, and recovery.

The big four (by frequency)

• Runner's knee (patellofemoral pain) — front-of-knee ache, worse on stairs
• IT band syndrome — sharp outside-of-knee pain
• Plantar fasciitis — heel pain, worst first step of the morning
• Achilles tendinopathy — stiff, tender Achilles

The overuse formula

Most running injuries come from too much, too soon, not "bad form." Follow the classic 10% rule — increase weekly mileage by no more than 10% per week — and take a down week every fourth week.

Form levers that pay off

• Cadence 175–180 spm shortens stride and cuts impact
• Ribs stacked over hips, slight lean from the ankles
• Arms drive back, not across the body
• Gaze on the horizon

Full breakdown: Running form and your spine.

Strength work runners skip

• Single-leg calf raises (25 reps per side)
• Split squats or step-ups
• Glute medius work (side plank clams, banded walks)
• Deadbugs and side planks for anti-rotation

When to see a professional

• Pain that changes your gait
• Pain that persists beyond 3–5 easy days off
• Sharp joint-line pain (not muscle soreness)
• Any pain with numbness or swelling

Sports-focused chiropractors handle running injuries with a mix of manual therapy, gait analysis, and progressive loading — not "just stop running."

Educational information only — not medical advice. Consult a licensed chiropractor or physician for care.