Mississauga Pain Clinic offering chiropractic, physiotherapy, massage therapy and orthotic services to residents of Churchill Meadows InMississauga
Mississauga Pain Clinic offering chiropractic, physiotherapy, massage therapy and orthotic services to residents of Churchill Meadows InMississauga
Running is one of the most popular forms of exercise among Canadians. Whether you’re aiming to complete your first 5K or preparing for a marathon, it’s important to take proactive steps to protect your joints and back. While running is an efficient way to improve cardiovascular health and mental well-being, it also comes with the risk of repetitive stress injuries—especially to the knees, hips, and lower back.
Most running injuries are caused by overuse, poor running mechanics, and training errors such as increasing distance or intensity too quickly. Common issues include patellofemoral pain syndrome (runner’s knee), iliotibial band (ITB) syndrome, shin splints, plantar fasciitis, and low back strain. The repetitive impact of running, especially on hard surfaces, can lead to microtrauma in bones and soft tissues that—if unmanaged—can escalate into more serious injuries.
1. Train Smart
Start with a realistic plan that gradually builds your pace, distance, and frequency. Avoid sudden increases in mileage and give your body time to adapt. This principle, known as “load management,” is one of the most effective ways to prevent injuries.
2. Prioritize Strength Training
Strengthening your hips, glutes, quads, and core can significantly reduce injury risk. Exercises like squats, lunges, bridges, and planks enhance joint stability and muscular control. Focus especially on your hips and knees to reduce impact forces and maintain good running form.
3. Don’t Skip the Warm-Up
A proper dynamic warm-up improves circulation, flexibility, and neuromuscular activation. Include leg swings, high knees, and walking lunges before your run. Post-run stretching can help with flexibility and reduce muscle stiffness.
4. Pay Attention to Running Form
Most runners are rear-foot strikers, but your natural gait doesn’t necessarily need to be changed unless it’s causing issues. Instead, focus on maintaining an upright posture, a slight forward lean, and a cadence of around 170–180 steps per minute to reduce joint loading.
5. Choose the Right Footwear
Wear shoes appropriate for your foot type and running style. Replace them regularly—typically every 500 to 800 km. If you run on trails, consider trail-specific shoes for better grip and support.
6. Cross-Train and Rest
Incorporate activities like swimming, biking, or yoga into your weekly routine to build overall fitness without overloading the same joints. Ensure you include rest days for recovery, especially after long runs or intense workouts.
7. Listen to Your Body
Soreness is normal after a run, but sharp, localized, or persistent pain isn’t. If your pain interferes with daily activities or affects your sleep, it may be time to seek professional help. Early intervention can prevent small issues from becoming long-term problems.
At the Muscle and Joint Clinic, we regularly help runners recover from common overuse injuries and biomechanical issues. Whether you’re a beginner or seasoned athlete, the repetitive impact of running can lead to strain on the joints, muscles, and soft tissues. Here are some of the most common running-related conditions we treat:
Characterized by pain around or behind the kneecap, especially when going up or down stairs or after prolonged sitting. This condition often results from muscle imbalances, poor alignment, or improper tracking of the kneecap during movement.
How We Help:
We assess your lower limb mechanics, provide targeted strengthening and stretching programs, and use manual therapy to relieve tension and restore normal movement patterns.
Pain along the inner edge of the shinbone, common in those increasing mileage too quickly or running on hard surfaces.
How We Help:
Treatment includes correcting footwear issues, modifying training loads, providing soft tissue therapy, and prescribing exercises to improve calf and foot strength.
Pain on the outer side of the knee due to irritation of the iliotibial band rubbing against the thigh bone. Often caused by weak hip stabilizers and poor running mechanics.
How We Help:
We use techniques such as myofascial release, strengthening of hip abductors, gait assessment, and corrective exercises to reduce irritation and restore balance.
Heel pain that’s usually worse with the first steps in the morning. It’s caused by inflammation of the thick band of tissue on the bottom of the foot.
How We Help:
Treatment may include foot mobilization, shockwave therapy, custom orthotics, and exercises to stretch and strengthen the foot and calf muscles.
Often related to weak core muscles or stiffness in the hips and spine. Runners may also experience back discomfort due to poor posture or tight hamstrings.
How We Help:
We focus on spinal mobilization, postural training, core stabilization exercises, and education on running form to relieve pressure and improve biomechanics.
If you’re experiencing joint swelling, persistent back pain, or difficulty completing your usual run due to discomfort, a visit to a healthcare provider like a chiropractor, physiotherapist, or sports medicine specialist can help. These professionals can assess your running mechanics, recommend corrective exercises, and guide your return-to-run program.
Vincent, H.K., Brownstein, M., Vincent, K.R. (2022). Injury Prevention and Return to Sport in Trail Runners. Arthroscopy, Sports Medicine, and Rehabilitation, 4(1), e151–e162. https://doi.org/10.1016/j.asmr.2021.09.032
Napier, C., Willy, R.W. (2021). The Prevention and Treatment of Running Injuries: A State of the Art. International Journal of Sports Physical Therapy, 16(4), 968–970. https://doi.org/10.26603/001c.25754
Strength Running. (2025). Running Injuries: The Ultimate Runner’s Guide to Injury Prevention. https://strengthrunning.com
The information provided in this blog is intended for general educational and informational purposes only and should not be taken as medical advice. It is not a substitute for professional assessment, diagnosis, or treatment. If you are experiencing pain, discomfort, or have concerns about your health, please consult a licensed healthcare provider or visit our clinic for a comprehensive evaluation. Always listen to your body and seek appropriate care before beginning or modifying any exercise or rehabilitation program.
