Keeping Your Body Injury-Free While Running

Written By Dr. Ben Stokes

Running is one of the most accessible and rewarding forms of exercise, but it also places repetitive stress on your joints, muscles, and connective tissues. Whether you’re training for your first 5K or are a seasoned marathoner, physical therapy (PT) can play a crucial role in keeping you injury-free, improving performance, and enhancing your ability to run.

Common Running Injuries

According to studies published in the British Journal of Sports Medicine, people who run face a high risk of overuse injuries due to repetitive loading, poor biomechanics, and inadequate recovery. Common injuries include:

  • Runner’s Knee (Patellofemoral Pain Syndrome)

  • IT Band Syndrome

  • Shin Splints

  • Achilles Tendinopathy

  • Plantar Fasciitis

  • Stress Fractures

Most of these conditions result from muscle imbalances, improper footwear, poor form, or sudden increases in mileage or intensity.

How Physical Therapy Helps

At Tualatin Valley Physical Therapy, we offer evidence-based, personalized care to help those who run stay strong and avoid injury. Here's how PT can help:

  • Expert Video Analysis

    • We assess your form, foot strike pattern, and biomechanics to detect inefficiencies and faulty movement patterns that may contribute to injury.

  • Mobility and Flexibility Training

    • Tight hip flexors, hamstrings, and calves are common. We guide you through targeted stretches and mobility drills to keep joints moving freely.

  • Strengthening Key Muscle Groups

    • A strong core, glutes, and lower legs are essential for shock absorption and a stable form. We build strength where you need it most.

  • Injury Prevention Education

    • We teach proper warm-up, cooldown, cross-training strategies, and ways to safely increase your mileage to avoid overtraining.

  • Recovery Techniques

    • Manual therapy, soft tissue mobilization, and guided recovery tools help speed up muscle healing and improve circulation post-run.

The Value of Preventive Physical Therapy

You don’t have to wait for an injury to benefit from PT. In fact, research supports the value of proactive physical therapy in preventing injuries and optimizing athletic performance. A 2021 study in the Journal of Orthopaedic & Sports Physical Therapy found that those who engaged in preventive PT experienced fewer injury-related disruptions to training and overall improved efficiency.

Your Personalized Plan

Every runner is different. At Tualatin Valley Physical Therapy, we create custom plans based on your goals, body mechanics, and history. Whether you're aiming for a personal record or simply want to run pain-free, our one-on-one sessions provide focused, tailored care.

Ready to run stronger and smarter?

Let us help you stay healthy and injury-free. 📅 Schedule your assessment today and take the next step toward optimal performance!

BOOK NOW!

Dr. Ben Stokes

Hello, I’m Dr. Ben Stokes, a proud native Oregonian with a deep passion for helping others thrive. Born and raised in Hillsboro, I’ve embraced the Pacific Northwest lifestyle (think multiple rain jackets and no umbrellas). I graduated from Century High School in 2008 and then earned my BS in Kinesiology from Oregon State University, where my fascination with human movement and rehabilitation began.

Before pursuing a career in physical therapy, I worked as a specialized personal trainer focusing on rehabilitative exercises. A pivotal moment in my life came when my father was diagnosed with ALS, which was before I even thought about being a PT. Witnessing how dedicated rehabilitative care enabled him to participate in our cherished family dinners inspired me to pursue a career in physical therapy. With that driving force, I earned my doctorate at George Washington University and then returned to the Pacific Northwest, where my heart has always belonged.

My approach to physical therapy is rooted in learning from the best. I have trained under both chiropractors and experienced physical therapists, embracing diverse treatment methods to ensure the best outcomes for my patients. I’m dedicated to passing on the hope and healing I witnessed in my own family to as many people as possible.

Outside of the clinic, I enjoy solving puzzles, playing games, exploring hiking trails, and discovering local festivals and events. I’m thrilled to bring my expertise and genuine care back to our community at Tualatin Valley Physical Therapy, where your journey to lasting health and improved function begins.

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Carpal Tunnel Syndrome: What It Is and How PT Can Help
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Understanding Orthopedic PT: When and Why You Need It