--- title: Common Running Injuries and How We Treat Them at Steady State description: Discover how Steady State helps runners overcome common injuries like Achilles tendinitis and plantar fasciitis to return to pain-free running with strength and resilience. image: https://www.steadystatehealth.com/hubfs/Portait%20of%20a%20blond%20girl%20getting%20streching%20her%20legs%20before%20running%20outdoors.jpeg --- [Skip to content](https://www.steadystatehealth.com/the-active-maine-blog/common-running-injuries-and-how-we-treat-them#main-content) [![Steady State Physical Therapy](https://www.steadystatehealth.com/hs-fs/hubfs/logo-long-blue-2.png?width=2000&height=503&name=logo-long-blue-2.png)](https://www.steadystatehealth.com/) - [Services](https://www.steadystatehealth.com/services) Show submenu for Services - [Running Physical Therapy](https://www.steadystatehealth.com/services/running-physical-therapy) - [Pelvic Floor Physical Therapy](https://www.steadystatehealth.com/services/pelvic-floor-physical-therapy) - 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[Services](https://www.steadystatehealth.com/services) Show submenu for Services - [Running Physical Therapy](https://www.steadystatehealth.com/services/running-physical-therapy) - [Pelvic Floor Physical Therapy](https://www.steadystatehealth.com/services/pelvic-floor-physical-therapy) - [Virtual Running PT](https://www.steadystatehealth.com/virtual-running-physical-therapy) - [Crossfit Rehab](https://www.steadystatehealth.com/services/crossfit) - [Dry Needling](https://www.steadystatehealth.com/services/dry-needling) - [Equipment Room](https://www.steadystatehealth.com/services/equipment-room) - [Normatec Compression Therapy](https://www.steadystatehealth.com/services/normatec-compression-therapy) - [Durable Runners Strength Class](https://www.steadystatehealth.com/services/durable-runners-strength-class) - [Contact](https://www.steadystatehealth.com/contact) - [We're Hiring](https://www.steadystatehealth.com/careers) - About Show submenu for About - [Meet Our Team](https://www.steadystatehealth.com/meet-our-team) - 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[Baxter State Park walkable map](https://keltoncullenberg.github.io/baxter-state-park/) - [Maine Distance Project](https://www.mainedistanceproject.com/) - [All running calculators and tools](https://www.steadystatehealth.com/running-calculators-and-tools) - [Book Now](https://www.steadystatehealth.com/contact) [Book Now](https://www.steadystatehealth.com/contact) Mar 14, 2025, 10:17:50 PM # Common Running Injuries and How We Treat Them at Steady State ![Picture of Dr. Kelton Cullenberg, PT, DPT](https://www.steadystatehealth.com/hs-fs/hubfs/230505-BDoscher-SteadyState-36%20-%20Copy-1.jpg?width=50&name=230505-BDoscher-SteadyState-36%20-%20Copy-1.jpg) [Dr. Kelton Cullenberg, PT, DPT](https://www.steadystatehealth.com/the-active-maine-blog/author/dr-kelton-cullenberg-pt-dpt) Share: [facebook-f icon](http://www.facebook.com/share.php?u=https://www.steadystatehealth.com/the-active-maine-blog/common-running-injuries-and-how-we-treat-them) [linkedin-in icon](http://www.linkedin.com/shareArticle?mini=true&url=https://www.steadystatehealth.com/the-active-maine-blog/common-running-injuries-and-how-we-treat-them) [Twitter icon](https://twitter.com/intent/tweet?url=https://www.steadystatehealth.com/the-active-maine-blog/common-running-injuries-and-how-we-treat-them) [pinterest-p icon](http://pinterest.com/pin/create/link/?url=https://www.steadystatehealth.com/the-active-maine-blog/common-running-injuries-and-how-we-treat-them) [envelope icon](mailto:?body=https://www.steadystatehealth.com/the-active-maine-blog/common-running-injuries-and-how-we-treat-them) 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**](https://www.steadystatehealth.com/contact) to learn how we can get you back to running stronger than ever. [Book Your Free Consult](https://www.steadystatehealth.com/contact)   Happy running! -Kelton  Dr. Kelton Cullenberg, PT, DPT [strength training for runners](https://www.steadystatehealth.com/the-active-maine-blog/tag/strength-training-for-runners), [plantar fasciitis](https://www.steadystatehealth.com/the-active-maine-blog/tag/plantar-fasciitis), [stress fracture](https://www.steadystatehealth.com/the-active-maine-blog/tag/stress-fracture), [runner's knee](https://www.steadystatehealth.com/the-active-maine-blog/tag/runners-knee), [it band syndrome](https://www.steadystatehealth.com/the-active-maine-blog/tag/it-band-syndrome), [achilles tendinitis](https://www.steadystatehealth.com/the-active-maine-blog/tag/achilles-tendinitis), [bone stress injury](https://www.steadystatehealth.com/the-active-maine-blog/tag/bone-stress-injury), [patellofemoral pain syndrome](https://www.steadystatehealth.com/the-active-maine-blog/tag/patellofemoral-pain-syndrome) ## Related posts [![](https://www.steadystatehealth.com/hs-fs/hubfs/Screenshot%202024-06-12%20at%203.45.28%20PM.png?height=200&name=Screenshot%202024-06-12%20at%203.45.28%20PM.png)](https://www.steadystatehealth.com/the-active-maine-blog/freaking-the-fem-out-importance-of-quick-diagnosis-of-femoral-stress-fractures) [Runner Education](https://www.steadystatehealth.com/the-active-maine-blog/tag/runner-education), [Running Injuries](https://www.steadystatehealth.com/the-active-maine-blog/tag/running-injuries), [overuse injuries](https://www.steadystatehealth.com/the-active-maine-blog/tag/overuse-injuries), [Dr. Mike](https://www.steadystatehealth.com/the-active-maine-blog/tag/dr-mike), [stress fracture](https://www.steadystatehealth.com/the-active-maine-blog/tag/stress-fracture) ## [Freaking the F(em) Out: Importance of Quick Diagnosis of Femoral Stress Fractures](https://www.steadystatehealth.com/the-active-maine-blog/freaking-the-fem-out-importance-of-quick-diagnosis-of-femoral-stress-fractures) ![Picture of Dr. Mike Brown, PT, DPT](https://www.steadystatehealth.com/hs-fs/hubfs/large-img_4316_360.jpg?width=50&name=large-img_4316_360.jpg) [Dr. Mike Brown, PT, DPT](https://www.steadystatehealth.com/the-active-maine-blog/author/dr-mike-brown-pt-dpt) Jun 12, 2024, 3:37:40 PM The two words “stress fracture” can be some of the scariest words a runner can hear. 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