Running Overuse Injuries: How 2 Spot Them Early
A Runner’s Guide from a Physical Therapist on Overuse Injuries
As a Physical Therapist and an avid runner, I know firsthand how easy it is to ignore little aches and pains in the pursuit of mileage goals, race prep, or just the love of the run. But those small twinges can quickly turn into full-blown overuse injuries if left unchecked.
The good news? If you catch them early, you can address them before they sideline you. Let’s dive into how to recognize the early signs of overuse injuries and what you can do to stay on the road, trail, or track—injury-free.
What Are Overuse Injuries?
Overuse injuries occur when repetitive stress is placed on muscles, joints, or bones without adequate recovery. Unlike acute injuries (such as sprained ankles or falls), overuse injuries develop gradually, making them tricky to catch early.
Common running overuse injuries may include:
- Shin splints (pain along the front of your shin)
- Plantar fasciitis (heel pain, especially in the morning)
- IT band syndrome (outer knee pain)
- Achilles tendinitis (tightness or soreness in the Achilles tendon)
If ignored, these minor annoyances can turn into major disruptions, keeping you from running for weeks or months.
Early Warning Signs of Overuse Injuries
- Persistent Soreness That Won’t Go Away
- Muscle soreness after a long run is normal, but if the same area keeps aching—even on rest days—it’s a sign that your body isn’t recovering properly.
- Pain at the Beginning of a Run that Stays or Worsens
- Mild discomfort that disappears after warming up is usually not a red flag. However, if the pain lingers, worsens, or returns post-run, your body is signaling that something is off.
- Changes in Running Form or Stride
- Are you compensating by shifting weight to one side or limping slightly? Changes in gait often mean your body is trying to offload stress from a weak or painful area.
What to Do If You Notice Signs of an Overuse Injury
If you’re experiencing any of the warning signs above, don’t ignore them. Here’s what you can do:
- Cut Back on Mileage – Reduce intensity and listen to your body
- Cross-Train – Swap a run for swimming, cycling, or even walking to decrease load on your body
- Focus on Recovery – Prioritize fueling, sleep, and hydration
- Seek Professional Guidance – A Physical Therapist can help assess what’s going on and create a tailored plan to keep you running safely
How Physical Therapy Can Help Prevent Running Overuse Injuries
One of the best ways to prevent overuse injuries is early intervention. This is where physical therapy comes in. As a Physical Therapist and a runner, my job is to help athletes move more efficiently, strengthen weak areas, and correct imbalances before they lead to bigger issues. The last thing I want to do is to tell you to stop running. My job is to help find ways to allow you to continue what you love doing!
Physical therapy can help by:
- Gait & Running Analysis – Identifying inefficiencies in your stride that could contribute to injury.
- Strength & Mobility Training – Addressing muscle imbalances and tightness that put extra strain on your body.
- Personalized Recovery Plans – Helping you rehab properly and return to running stronger than before.
Get Ahead of Injury – Book a Complimentary Injury Consult
Not sure if your nagging pain is a big deal? Let’s find out together. We’re offering a complimentary injury consultation to help you identify potential overuse injuries before they become a bigger problem. Schedule Here
If you’re serious about improving your running efficiency, we also offer a running analysis to assess your form, stride, and movement patterns—helping you run stronger, longer, and pain-free. Learn More Now!
Let’s keep you moving toward your goals, one healthy step at a time.
-Dr. Katie Woelfel, DPT, OCS | Performance Physical Therapist
Fitness Focused Physical Therapy
Rehab 2 Perform is a leading physical therapy and sports rehabilitation company dedicated to helping clients achieve optimal performance in their daily lives, whether they are athletes, weekend warriors, or individuals recovering from injury. With a team of highly skilled professionals across 11 state-of-the-art locations (soon to be 12), Rehab 2 Perform offers a personalized, evidence-based approach that emphasizes active rehabilitation and functional fitness. Find a Location near you, or Schedule Here.
We accept all major insurances, including Tricare, VA Community Care, and the Johns Hopkins Healthcare Network!