Running Strong: Preventing the Top 3 Runner’s Injuries with Stretches, Home Exercises, and Professional Assessment

by | Aug 16, 2023


Running enthusiasts know the thrill of hitting the pavement, but the risk of injuries can be an unwelcome part of the journey. Fortunately, many common running injuries are preventable through the right measures. In this blog post, we’ll explore the top three runner’s injuries and effective stretches and home exercises. Additionally, we’ll emphasize the importance of a professional assessment by a rehab chiropractor to address the root cause and expedite your recovery.

1. **Runner’s Knee (Patellofemoral Pain Syndrome)**

Runner’s knee can halt your running goals, but it’s preventable through targeted exercises. Strengthen your quads, hamstrings, and glutes to avoid imbalances.

**Stretches and Exercises:**
– Quadriceps Stretch
– Single Leg Toe Touches
– Hip Airplanes

2. **IT Band Syndrome**

IT band issues are common, but a robust routine can prevent them. Focus on hip strengthening and flexibility to steer clear of this discomfort.

**Stretches and Exercises:**
– Foam Rolling
– Hip Flexor Stretch
– Step Downs

3. **Achilles Tendinitis**

Don’t let Achilles tendinitis slow you down. Incorporate calf stretching and strengthening to ensure a smooth run.

**Stretches and Exercises:**
– Calf Stretch
– Eccentric Calf Raises
– Towel Scrunches

**The Role of Professional Assessment**

While home exercises are pivotal, a professional assessment is a game-changer. A rehab professional, such as a rehab chiropractor, brings expert insight into the equation. They can identify the root cause of your issues and design a targeted plan tailored to your body’s unique needs.

**Benefits of a Rehab Professional:**
– Precise Diagnosis: A rehab chiropractor can pinpoint the underlying cause of your discomfort, leading to more effective solutions.
– Customized Treatment: With their expertise, they create a personalized plan that addresses your weaknesses and imbalances.
– Faster Recovery: Their targeted approach accelerates your healing process, ensuring you’re back on the track sooner.


Running injuries can be thwarted through a combination of stretches, home exercises, and professional assessment. By proactively addressing common injuries like runner’s knee, IT band syndrome, and Achilles tendinitis, you set yourself up for a more enjoyable and enduring running journey. Remember, while self-care is vital, seeking the guidance of a rehab professional, such as a rehab chiropractor at Back in Action Chiro NH, will provide you with the fastest and most efficient route to recovery. It’s time to lace up your shoes and embrace running with the confidence that comes from taking care of your body in the best possible way.

Client Reviews

Dr Frank takes the time to get to know you and all your issues. Very through and professional in his assessment. I’ve been going to chiropractors for 27 years and he really goes above and beyond compared to the dozen or so I’ve seen in my lifetime. If you’re looking for more than an in an out adjustment… to get to the route of your issues, give Dr Frank Abate a call!

Jennifer T

I've been seeing Dr Frank for the past few months for help with soreness and discomfort in my neck and back. I have Hypermobile Ehlers-Danlos Syndrome (hEDS) which affects the collagen in the body and leads to extra stretchy tendons and ligaments... Which leads to lots of muscle tension and tightness, along with subluxations of various body parts, tendons popping into the wrong places, injuries that never really heal, and a lot of back pain.
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Justin C

I highly recommend Back In Action Chiropractic for anyone dealing with injuries or chronic pain. Dr. Frank has helped me so much with issues with my neck and lower back that I thought I just had to live with - but for the most part, I am pain free now! He does a very thorough assessment, does soft tissue work and adjustments, and really gets to know his patients to provide the highest level of care. It’s always a good experience going to see Dr. Frank - he’s a great chiropractor and an awesome person too!

Amy W

Frank is awesome! I would highly recommend to anyone. As an athlete, he got me back into my sport within two weeks with just a couple visits and some at home stretching. As a first timer, he was very good at explaining what was going on and what we were doing. Very smart, cleanly, and kind, thank you Frank!

Emma P

Frank is outstanding! Extremely patient, great listener, remarkably intuitive, understanding, kind and most of all effective. Every exercise he gave me had value, every motion was a step forward and every visit was time well spent. Very highly recommended!!!

Vadim M

Frank is knowledgeable, professional, clean & makes his patients feel comfortable. He has extensive knowledge of different stretches and movements that can be done at home to relieve pain and has not only helped me with neck/back issues, but I also my father, whom I referred over to Frank for Siatic nerve pain issues, and it's completely improved his ailments as well.

Highly recommend Abbate Chiropractic!

Chris P