Common Running Injuries and How We Treat Them at Steady State

Running is one of the most rewarding activities—but when you have pain, it can feel like an endless cycle of setbacks. If you’re dealing with an injury, you’re not alone. At Steady State, we specialize in helping runners not just recover, but come back stronger.

Here’s a look at some of the most common running injuries we see, why they happen, and how we help runners get back to pain-free miles.

1. Achilles Tendinitis

Why it Happens: Often caused by increasing mileage too quickly, lack of recovery (sleep, fueling, stress), and insufficient strength in the lower leg.

How We Treat It:

• Progressive strength loading of the Achilles itself to improve resilience.
• Joint mobility work for ankle dorsiflexion and foot mechanics.
• Load management strategies to gradually rebuild mileage safely.
  
  

2. Plantar Fasciitis

Why it Happens: Often due to excessive training load, inadequate foot and calf strength, or restrictions in big toe mobility.

How We Treat It:

• Direct plantar fascia and foot muscle strengthening to improve tissue tolerance.
• Calf and big toe mobility work to reduce excessive strain on the fascia.
• Training adjustments to reduce overload without unnecessary time off.
  
  

3. IT Band Syndrome

Why it Happens: Typically linked to high training loads, downhill running, and relative weakness in the quads and lateral knee stabilizers.

How We Treat It:

• Targeted quad and lateral knee strengthening to improve tissue capacity.
• Joint mobility work at the hips and ankles as needed.
• Training load modifications to avoid overload while maintaining fitness.
  
  

4. Patellofemoral Pain Syndrome (Runner’s Knee)

Why it Happens: Typically due to underloaded quads and knees, excessive training load, or restricted ankle and hip mobility.

How We Treat It:

• Progressive quad and knee strengthening & plyometrics to directly improve resilience.
• Ankle and hip mobility drills if restrictions are contributing to poor mechanics.
• Gradual return-to-running protocol to avoid symptom flare-ups.
  
  

5. Bone Stress Injuries (Stress Fractures)

Why it Happens: Caused by training errors, inadequate recovery, and nutritional deficits impacting bone health.

How We Treat It:

• Gradual loading progressions to rebuild bone tolerance safely.
• Strength training & plyometrics for the entire kinetic chain to improve impact absorption.
• Recovery-based coaching (sleep, stress, fueling) to support bone remodeling.
  
  

Why Steady State’s Approach is Different

Many runners come to us after struggling with pain for months—trying rest, ice, or even traditional PT, only to have the pain return. Our approach goes beyond symptom relief by addressing the root cause of injury and making sure you come back stronger than before.

✅ Direct strength work at the injured area—because pain often signals an underloaded, overused tissue. 

✅ Comprehensive load management—balancing training volume, intensity, and recovery to prevent re-injury. 

✅ Joint mobility work where needed—especially in the ankle, big toe, and spine to optimize movement efficiency. 

✅ Return-to-run programming that safely rebuilds mileage without setbacks.

✅ A dedicated accountability partner and coach who understands you’re human.

If you’re tired of dealing with lingering pain, we’re here to help. Schedule a free 15-minute Discovery Call to learn how we can get you back to running stronger than ever.

Happy running!

-Kelton 

Dr. Kelton Cullenberg, PT, DPT