Running is one of the most accessible and popular forms of exercise — but it’s also one of the most injury-prone. The repetitive impact, lack of variety in movement patterns, and often poor recovery habits make runners particularly susceptible to overuse injuries.
Many running injuries stem from training errors like increasing mileage too quickly, not allowing enough recovery time, or running with poor form. Add in biomechanical issues like muscle imbalances, limited joint mobility, or improper footwear, and the risk of injury only increases.
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What often starts as mild discomfort can turn into persistent pain if not addressed early. That’s where physical therapy plays a crucial role. With targeted assessments and individualized treatment plans, physical therapists help runners correct movement inefficiencies, strengthen weak links, and recover without losing momentum.
Ripple in Boston specializes in working with runners of all levels — from casual joggers to marathoners — to not only treat injuries but also prevent them from recurring.
1. Runner’s Knee (Patellofemoral Pain Syndrome)
Runner’s knee is one of the most common overuse injuries among runners, characterized by dull, aching pain around or behind the kneecap. It often worsens with stairs, prolonged sitting, or running — especially on hills.
This condition is usually caused by poor tracking of the kneecap due to muscle imbalances, tightness in the hips or quads, or weakness in the glutes and core. As the knee repeatedly bends and straightens during running, these imbalances can create excessive stress on the patellofemoral joint.
At Ripple, physical therapists take a comprehensive approach to treating runner’s knee. After identifying the root cause through detailed movement assessments, they implement targeted exercises to strengthen supporting muscles, improve alignment, and restore joint mechanics. Manual therapy and mobility work may also be used to relieve tension and improve tissue quality.
By addressing both the symptoms and underlying movement patterns, Ripple helps runners resolve knee pain and return to their training without compromise.
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2. Shin Splints (Medial Tibial Stress Syndrome)
Shin splints are a frequent frustration for runners, especially those ramping up mileage too quickly or transitioning to harder surfaces. Characterized by a dull, aching pain along the inner edge of the shinbone, this condition results from inflammation in the muscles, tendons, and bone tissue due to repetitive stress.
Common contributors include overtraining, poor shock absorption from worn-out shoes, and weak or tight lower leg muscles. Left unaddressed, shin splints can progress into more serious issues like stress fractures — which require much longer recovery times.
At Ripple, physical therapists use gait analysis and movement screenings to pinpoint the biomechanical causes of shin pain. Treatment often includes manual therapy to relieve soft tissue tension, strengthening exercises to build resilience in the lower legs, and loading strategies to help tissues adapt safely.
Physical therapy not only shortens recovery time but also educates runners on how to adjust their training and footwear to prevent recurrence — making it an essential step for sustainable running.
3. Achilles Tendinitis
Achilles tendinitis is a common issue among runners, especially those logging high weekly mileage or making sudden changes in intensity. It presents as pain, stiffness, or swelling at the back of the heel or lower calf — typically worse in the morning or at the start of a run.
This condition develops when the Achilles tendon, which connects the calf muscles to the heel bone, becomes irritated from repetitive loading. Tight calves, poor ankle mobility, and excessive uphill running can all contribute to the problem.
Ripple’s physical therapists focus on restoring optimal tendon function through a progressive loading program — helping the tendon gradually rebuild strength and resilience. Treatment may also include manual therapy, calf flexibility work, and neuromuscular re-education to improve coordination and reduce stress on the tendon.
By addressing both the pain and the movement mechanics that caused it, physical therapy enables runners to return to training with a stronger, more adaptable foundation.
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4. Plantar Fasciitis
Plantar fasciitis is a painful condition that affects the thick band of tissue running along the bottom of the foot, connecting the heel to the toes. Runners often feel a sharp, stabbing pain in the heel — especially with the first steps in the morning or after long periods of rest.
This condition is typically caused by repetitive stress to the plantar fascia, often from poor foot mechanics, inadequate arch support, tight calves, or rapid increases in training volume. It’s especially common in runners with flat feet or high arches.
At Ripple, physical therapists use a combination of hands-on techniques and corrective exercises to treat plantar fasciitis at its root. Manual therapy may be used to reduce tension in the fascia and surrounding structures, while mobility drills improve foot and ankle flexibility. Gait analysis helps identify faulty mechanics, and strengthening exercises focus on stabilizing the arch and improving load distribution.
With consistent care, Ripple helps runners eliminate heel pain and build stronger, more resilient feet — making each step more efficient and less painful.
5. IT Band Syndrome
Iliotibial (IT) band syndrome is one of the most common causes of lateral knee pain in runners. It occurs when the thick band of connective tissue running from the hip to the knee becomes irritated from repeated friction over the outer knee, especially during long-distance runs or downhill training.
This condition often stems from weak glutes, poor hip control, and inefficient running mechanics. When the muscles around the hips aren’t doing their job properly, the IT band compensates — leading to tightness, inflammation, and pain.
Ripple’s physical therapists focus on resolving IT band syndrome by addressing the underlying muscular imbalances and movement patterns. Treatment includes strengthening the glutes and hip stabilizers, improving pelvic alignment, and using manual therapy to release soft tissue restrictions.
Through personalized training plans and biomechanical guidance, Ripple helps runners not just relieve knee pain — but correct the faulty mechanics that caused it in the first place.
How Ripple Helps Boston Runners Recover and Stay Strong
At Ripple, physical therapy is more than just treatment — it’s a strategic tool to keep runners healthy, consistent, and performing at their best. Whether you're dealing with an injury or trying to prevent one, Ripple’s therapists offer the individualized care and expertise that Boston’s running community relies on.
Each runner begins with a comprehensive movement or gait assessment, allowing the team to uncover subtle issues in mechanics, flexibility, and strength. From there, they design a customized plan that may include manual therapy, mobility work, strength training, and education — all focused on your specific running goals.
punderstands the unique demands runners face and builds programs that support long-term progress, not just short-term relief. Whether you’re prepping for a race or trying to return after time off, their one-on-one approach ensures you get the attention and results you need.
Book your running assessment today and take the next step toward injury-free, confident miles.