Top 5 Common Running Injuries and How Physiotherapy in Burlington Can Help
- Folarin Babatunde PT PhD
- Nov 26, 2025
- 5 min read
Cogent Rehab Blog
Folarin Babatunde PT PhD MScSEM MScPT BScPT
November 26, 2025
Running is one of Burlington’s favourite ways to stay active — from the Waterfront Trail to Bronte Creek Park. But even experienced runners experience overuse injuries when training loads, surface changes, biomechanics, or recovery are not aligned.
At Cogent Rehab Burlington, we assess hundreds of running injuries each year. Below are the five most common injuries we see and the research-backed physiotherapy strategies that accelerate recovery.
1. Patellofemoral Pain Syndrome (Runner’s Knee)
Knee pain is one of the most common complaints among Burlington runners, especially when training intensity increases or hills become part of the routine. One specific condition leads the pack: patellofemoral pain syndrome, often called “runner’s knee.” Here's how it develops and why early assessment matters.
Typical symptoms:
Pain around/behind the kneecap
Worse with climbing stairs, downhill running, prolonged sitting
Clicking or grinding sensation
Why it happens:
Biomechanical research shows it’s commonly caused by:
Weak hip abductors (leading to knee valgus)
Reduced ankle mobility
Overstriding
Poor patellar tracking during high load activities
Physiotherapy Treatment at Cogent Rehab
✔ Targeted hip and quadriceps strengthening
✔ Progressive tendon loading exercises
✔ Running gait retraining (increasing cadence reduces knee load by up to 20%)
✔ Patellofemoral taping for short-term relief
✔ Footwear assessment and load management
Key Supporting Research
(Breda et al., BJSM 2020): Progressive tendon loading exercises resulted in a significantly better clinical outcome after 24 weeks than EET
2. Medial Tibial Stress Syndrome (Shin Splints)
Running over hard surfaces, sudden mileage increases, or changes in footwear can all increase stress along the tibia. When that load becomes too much, the result is often medial tibial stress syndrome—commonly known as shin splints.
Symptoms:
Pain along the inner border of the shin
Worse during early-run loading
Tenderness with touch
Common causes:
Sudden mileage increases
Hard concrete surfaces
Overstriding
Increased pelvic drop
Propulsive gait
Overpronation of the foot
Weak soleus muscles
Physiotherapy interventions
✔ A progressive calf and soleus strengthening program
✔ Hip abductor training
✔ Ankle mobility and foot intrinsic training
✔ Step-rate modification
✔ Surface and mileage adjustments
Key Supporting Research:
Lashien et al., 2024 (JOSR): functional hip abductor strength training, combined with traditional physical therapy, effectively improves lower extremity kinematics in runners with MTSS.
3. Achilles Tendinopathy (Chronic Achilles Pain)
The Achilles tendon is the strongest tendon in the body, yet it's also one of the first structures to complain when running load increases too quickly. Achilles tendinopathy is a common, stubborn running injury — but extremely responsive to the right treatment plan.
Symptoms:
Morning stiffness
Pain at push-off
Thickened tendon
Pain after running or walking
This is one of the most common conditions we treat — and most patients arrive thinking they need a device-based treatment like shockwave.
But here’s the good news:
The strongest research shows that progressive tendon loading — NOT shockwave — is the #1 treatment for chronic Achilles tendinopathy.
Key Supporting Research:
Beyer et al., 2015 (AJSM): Heavy Slow Resistance (HSR) training produced equal or superior results compared to eccentric-only protocols.
Pringels et al., 2025 (JOSPT): Progressive tendon loading and functional rehab outperform passive modalities.
What We Do at Cogent Rehab (No Shockwave Needed)
✔ Heavy Slow Resistance (HSR) training for tendon remodeling
✔ Isometric loading to reduce pain during flare-ups
✔ Tendon capacity programming (gradual load progression)
✔ Gait retraining (cadence, stride length, force patterns)
✔ Footwear review and temporary heel lift if needed
✔ Calf–hip strength optimization to reduce mechanical overload
This evidence-based approach stimulates tendon healing naturally without relying on extra equipment.
4. Iliotibial Band Syndrome (ITBS)
Lateral knee pain that starts like a small annoyance and quickly turns into a run-ending sting is usually due to IT band syndrome. It’s one of the hallmark injuries of long-distance runners — but fully treatable with targeted rehab.
Symptoms:
Sharp pain on the outside of the knee
Worse downhill or after long distances
Stops soon after stopping running
Why it happens (research-based):
Hip abductor weakness
Increased hip adduction
Cross-over running pattern
Tight tensor fascia latae (TFL)
Physiotherapy Treatment
✔ Glute med/min strengthening
✔ Lateral hip stability exercises
✔ TFL and ITB soft tissue release
✔ Running gait changes (increase width, reduce cross-over)
Key Supporting Research:
Bolia et al., 2020 (ASMR): Physical therapy is recommended as an effective treatment for conservative and post-operative management of ITBS.
5. Plantar Fasciitis (Plantar Heel Pain)
If you’ve ever stepped out of bed and felt a sharp pain under your heel, you know how debilitating plantar fasciitis can be. For runners, even short jogs can become difficult—but with the right rehab, recovery is very achievable.
Symptoms:
First-step morning pain
Heel tenderness
Pain after prolonged standing or walking
Contrary to popular belief, plantar fasciitis does not resolve with rest alone — it requires structured loading.
Physiotherapy Treatment at Cogent Rehab
✔ Foot intrinsic strengthening (short-foot exercises)
✔ Heavy Slow Resistance calf training
✔ Mobility and stability retraining
✔ Taping or temporary heel lift
✔ Gait and footwear analysis
Key Supporting Research
Albin et al., (JOSPT, 2023): Strong evidence supports the use of manual therapy, stretching of the plantar fascia and gastrocnemius/soleus muscles, foot taping and resistance training of the muscles of the ankle and foot for the management of plantar fasciitis.
Rathleff et al., (SJMSS, 2015): Study demonstrated that heavy foot and calf loading produces faster recovery than stretching alone.
How Physiotherapy Help Runners With Injuries Get Better Faster
At Cogent Rehab, running injuries management with physiotherapy includes:
✔ High-speed video gait analysis
✔ Mobility and strength profiling (ankle, hip, knee)
✔ Footwear & training load assessment
✔ Manual therapy to optimize mechanics
✔ Return-to-run progressions based on tendon tolerance
✔ Prevention strategies based on individual biomechanics
Runners deserve care that’s rooted in strong research — not generic “rest and ice” advice or expensive technology.
Preventing Running Injuries in Burlington - How Physiotherapy Helps you Stay Strong and Pain-Free
At Cogent Rehab Burlington, we help runners prevent injuries by addressing the underlying risk factors—before pain starts. This includes:
1. Strengthening Key Running Muscles
Weakness in the calves, glutes, hamstrings, or hip stabilizers can increase strain on the knees and shins. A personalized strength program reduces these forces and builds tissue resilience.
2. Improving Running Mechanics
Using high-speed video gait analysis, we identify subtle movement faults such as overstriding, excessive forward lean, or hip drop that contribute to running injuries in Burlington athletes.
3. Optimizing Training Loads
Many injuries occur when runners increase distance or speed too quickly. We guide you on safe progression and incorporate cross-training to reduce overuse.
4. Footwear & Surface Recommendations
Your shoes and running surface matter. Burlington’s concrete trails and uneven paths can amplify impact forces. We help you choose footwear based on your mechanics and mileage.
5. Early Screening for Pain Signals
Small aches can quickly escalate. Early physiotherapy intervention helps runners prevent minor issues from becoming persistent injuries.
Ready to Run Pain-Free Again?
Running injuries often develop gradually and worsen silently over time. By the time most runners seek help, the pain has been present for weeks or months. Understanding the most common running injuries—and how physiotherapy can treat them—helps you return to training faster and safer.
Our physiotherapy program at Cogent Rehab Burlington specialize in running injuries such as patellofemoral pain syndrome, medial tibial stress syndrome, Achilles tendinopathy, plantar fasciitis and illiotibial band syndrome using high-speed video gait analysis, advanced strength testing, and personalized rehab plans.
Book your Running Injury Assessment today and get back to doing what you love — stronger, smarter, and safer.
Comments