Published by PMR of NY & CT
Running is simple: lace up and go. But mile after mile, week after week, it puts repetitive stress on your feet, legs, hips and back. Whether you jog a few times a week or train for marathons, sooner or later you may deal with an ache that doesn't settle on its own.
A chiropractor for runners can help figure out where that pain is coming from, ease stiff joints and tight tissues, and give you exercises and training changes that help you keep running. Care works best as part of a plan that includes smart training and strength work. Some running injuries, such as stress fractures, need a doctor's evaluation first.
Why running injuries happen
Most running injuries are overuse injuries. They build up gradually when tissues are asked to handle more than they've adapted to. Common contributors include:
- Increasing mileage, speed or hill work too quickly
- Too little recovery between hard sessions
- A previous injury that was never fully rehabbed
- Weak hips, core or calves, or stiff ankles
- Worn-out shoes, or a sudden switch to a very different shoe
A past injury is one of the most consistent predictors of a new one, which is a good reason to finish your rehab even after the pain fades.
Where runners tend to get hurt
The knee is the most common trouble spot. Frequent problems include:
- Runner's knee, an ache around or behind the kneecap (see our knee pain page)
- IT band syndrome, sharp pain on the outside of the knee
- Shin splints along the inner edge of the shinbone
- Achilles tendon pain and plantar fasciitis
- Hip pain, buttock pain and lower back pain, sometimes from the sacroiliac joint where the spine meets the pelvis
- Ankle sprains, especially on trails
What a chiropractor for runners looks for
A first visit usually starts with your running story: weekly mileage, recent changes, races on the calendar, shoes and past injuries. Your chiropractor then checks how your spine and joints move, tests strength and balance, and may watch you walk, squat and step down from a low box.
Depending on what they find, chiropractic care may include:
- Adjustments or mobilization for stiff joints in the lower back, hips, knees, ankles or feet
- Soft tissue work for tight calves, hamstrings or hip muscles
- Strength exercises for the hips, core and calves
- Running form cues, such as taking slightly shorter, quicker steps if you overstride, which may reduce load on the knees
Research on chiropractic care specifically for running injuries is limited, so a good chiropractor for runners keeps the goals practical: calm pain, address what's feeding the problem and help you keep training safely.
Training habits that keep you on the road
A few habits help prevent the next injury:
- Build mileage gradually, and plan easier weeks every so often
- Strength train twice a week, focusing on hips, thighs and calves
- Keep most runs at an easy, conversational pace
- Introduce one change at a time, such as new shoes, hill work or speed sessions
- Eat enough to fuel your training, since underfueling raises the risk of bone stress injuries, and missed periods are a reason to talk with your doctor
- Treat sleep as part of your training
Warning signs to stop running
Some pain shouldn't be run through. See a doctor promptly if you have:
- Pain in one spot on a bone that hurts when you hop, or that lingers at rest or at night, which can mean a stress fracture
- Deep pain in the groin or front of the hip during runs, which can signal a stress fracture of the hip
- Swelling, a limp or trouble bearing weight
- Numbness, tingling or weakness in a leg
Call 911 for chest pain, fainting, severe shortness of breath or a racing, irregular heartbeat during a run, or for confusion or collapse after running in the heat.
Frequently asked questions
Should I keep running if my knee hurts?
It depends on the pain. Mild aching that doesn't change your stride and settles by the next morning often allows you to keep running at a lower distance or intensity. Sharp pain, pain that makes you limp, swelling or pain that builds as you run are signs to stop. If knee pain lasts more than a week or two despite cutting back, get it evaluated.
How do I know when to replace my running shoes?
Watch for a midsole that feels flat or less springy, tread worn smooth in spots, or new aches in your feet, shins or knees after runs. Mileage guidelines vary by shoe and by runner, so tracking the miles on each pair helps you notice patterns. Some runners rotate two pairs, which also makes it easier to feel when one is wearing out.
Can a chiropractor help with IT band syndrome?
A chiropractor can help by easing tightness in the hip and thigh muscles, checking how your hips and knees move, and coaching you through hip-strengthening exercises that help control your knee. Soft tissue work may ease symptoms for a while, but the IT band itself is very stiff and barely stretches, so strength, training changes and time usually matter most.
Keep running with PMR
Training for your first 5K or your tenth marathon? Physical Medicine & Rehabilitation of NY & CT (PMR) can help you manage running pain and stay consistent, with chiropractors and physical therapists working together on your plan. Request an appointment, and we’ll get in touch to find a time that fits your training.
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