Running is one of the easiest ways to stay fit — but it can also be one of the easiest ways to get hurt. Whether you’re training for a race or just getting back into running, pain can sneak up fast. At /Ascent, we see runners all the time with sore knees, tight calves, or nagging heel pain. The good news? Most running injuries can be prevented and fixed with the right plan.
Why Injuries Happen
Most running injuries happen when your body gets more stress than it’s ready for.
That could mean:
→Running too far, too soon
→Adding hills or speed before your body has adapted
→Changing shoes suddenly
→Not giving yourself enough rest or recovery
Your muscles, tendons, and joints can only handle so much load at once. When you push past that limit — even with good intentions — something starts to ache.
The Most Common Running Injuries
Here are some of the injuries we see most often:
→IT Band Pain: Outer knee pain that flares up on hills or long runs
→Achilles Tendonitis: Soreness or stiffness at the back of your heel
→Plantar Fasciitis: Heel pain when you get out of bed or start your run
→Runner’s Knee: Dull pain around or behind the kneecap
They might sound different, but they all come down to the same thing — doing more than your body was ready for.
Getting Stronger = Getting Safer
You can’t prevent every ache or pain, but you can make your body tougher and more resilient. That’s where strength training comes in.
Adding simple exercises for your hips, legs, and calves helps your body handle the impact of running. It doesn’t need to be fancy — things like squats, calf raises, and step-ups done regularly can make a huge difference. When you’re stronger, every stride puts less stress on your joints and tendons.
How We Help at Ascent
At Ascent Health, we don’t just tell you to “rest and stretch.”
We look at how you move, how you train, and what’s really causing your pain.
Our team uses:
→Movement and running assessments to see what’s going on
→Personalized strength programs to rebuild your body
→Simple training tweaks to keep you moving safely
Whether you’re a beginner or a lifelong runner, we’ll help you run better, feel stronger, and actually enjoy your miles again.
Ready to Get Back Out There?
Running pain doesn’t have to be part of the sport. If you’ve been dealing with aches or stiffness, our team can help you figure out why it’s happening and how to fix it for good. Book with Chad Piper for Physiotherapy or for a Run Assessment today, and start moving pain-free again — one stride at a time.
Not sure which session to start with? Book our complimentary free 15 minute phone call: BOOK A FREE PHONE CALL☎️
What is a Run /Assessment?
Our Run Assessment session is one of the cutting-edge sports science testing options exclusive to /Ascent, aimed to help runners establish their movement baselines and receive ongoing monitoring support. Utilizing Plantiga’s wearable insole sensors, this assessment provides a stride-by-stride biomechanical breakdown of your running performance, functional movement screening, and step-by-step insights of your movement asymmetries and lower limb loading. This initial 60-minute session will involve moderate intensity run testing to capture valuable insights into your run strategy, compensation strategies due to muscle weakness and/or fatigue, as well as your resiliency to running-related lower body injuries. Once completed you will be booked in for your follow up session and there will be a review of the report findings with the treatment and or training recommendations. If applicable, your report can also be forwarded to coaches and/or practitioners to be kept informed upon request.
