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 remains one of Canada’s most popular forms of exercise. With over a quarter of active Canadians taking part in running, it’s a go-to choice for fitness, stress relief, and cardiovascular health. Whether you’re aiming for your first 5K or preparing for a marathon, it’s important to protect your back and joints along the way.
Because running involves repetitive impact with the ground, it can sometimes lead to discomfort in the knees, hips, and lower back. The good news is that with the right approach, you can enjoy running while reducing your risk of injury.
The most frequent issues runners face involve the ankles, knees, and lower back. Repetitive impact can create small stresses on muscles, ligaments, and joints which—if left unchecked—may progress into more significant injuries.
For beginners, the most common mistake is doing too much, too soon. Running long distances or pushing the pace too early can overload the body before it has time to adapt. This can result in sore knees, hip pain, or stiffness in the lower back.
Tip: Start slow, build gradually, and give your body time to adjust.
A few simple adjustments can make a big difference:
Warm-up properly
Take 5–10 minutes before every run to loosen up your muscles. Gentle dynamic stretches such as leg swings, high knees, or light jogging can prepare your joints for the activity ahead.
Add strength training
Strengthening the hips, core, and legs provides extra support to the joints and helps absorb shock during running. Simple bodyweight exercises—like squats, bridges, and lunges—done two to three times per week can protect against injury.
Watch your form
Everyone runs a little differently. Some people land on their heels, others on the midfoot or forefoot. Instead of forcing a new style, focus on running comfortably while keeping your posture upright, shoulders relaxed, and steps light. Small adjustments, like shortening your stride, can often reduce stress on your joints.
It’s normal to feel a little stiff after running, especially if you’re new to the sport. But knowing how to manage that soreness can keep you consistent:
Occasional soreness is normal, but pain that lingers, worsens, or interferes with daily life should never be ignored. Swollen joints, pain that disrupts sleep, or difficulty moving normally are clear signs to consult a healthcare professional. Early attention can prevent small issues from becoming larger injuries.
Running can be a lifelong activity when done wisely. Focus on gradual progress, regular strengthening, and listening to your body. By taking proactive steps, you’ll not only protect your joints and back but also make your running more enjoyable and sustainable for years to come.
At the Muscle and Joint Clinic, our team can help guide your training, assess your movement, and support your recovery. Whether you’re a beginner or seasoned runner, having expert advice can give you the confidence to run safely while reaching your fitness goals.
Book a consultation at the Muscle and Joint Clinic today to learn strategies for preventing running injuries, strengthening your body, and making your running routine sustainable.
Disclaimer:
The information provided in this article is for educational and informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the guidance of a qualified healthcare provider with any questions you may have regarding your health, medical condition, or before starting a new exercise program. Never disregard professional medical advice or delay seeking care because of information you have read here.
