Running Smarter: Preventing Common Injuries

Running Smarter: Preventing Common Injuries with Biomechanics and Functional Movement

Running is one of the simplest and most rewarding forms of exercise — all you need is a good pair of shoes and the open road. But for many runners, nagging injuries can turn that joy into frustration. From sharp knee pain to stubborn shin splints, repetitive stress injuries are all too common in the running world. Preventing running injuries, then, is paramount to successful and pain-free running.

The good news? Many of these injuries are preventable — and when they do occur, they can be treated effectively with a biomechanical, movement-based approach like Applied Functional Science (AFS) physical therapy.

The Most Common Running Injuries (and What Causes Them)

1. IT Band Syndrome

What it is: Pain on the outside of the knee, caused by irritation of the iliotibial (IT) band — a thick band of fascia running from the hip to the shin.

Biomechanical cause: Often linked to poor hip and glute control, limited ankle mobility, or excessive lateral movement during stride.

 2. Shin Splints (Medial Tibial Stress Syndrome)

What it is: Achy pain along the inner edge of the shinbone, often due to overuse or rapid increases in training.

Biomechanical cause: Poor shock absorption from tight calves, weak hips, or improper foot mechanics. Often worsened by running on hard surfaces or in unsupportive footwear.

3. Runner’s Knee (Patellofemoral Pain Syndrome)

What it is: Dull pain around or behind the kneecap, especially after long runs or descending stairs.

Biomechanical cause: Imbalanced quad and hip strength, poor patellar tracking, and faulty alignment during gait.

4. Achilles Tendinitis

What it is: Inflammation and pain in the tendon that connects the calf to the heel, usually due to overuse or tight calves.

Biomechanical cause: Poor ankle mobility, excessive heel lift during stride, and lack of strength or flexibility in the posterior chain.

How Applied Functional Science (AFS) Can Help

Applied Functional Science, developed by the Gray Institute, is a physical therapy approach that focuses on how the entire body moves in real-life situations — like running.

Rather than treating symptoms in isolation, AFS-trained therapists look at your whole movement chain — from feet to hips to spine — to find and fix the root causes of pain or dysfunction.

Preventing Running Injuries: The AFS Approach

1. Movement Analysis

AFS therapists assess how you move during running, walking, squatting, and other key motions. This helps identify imbalances or compensations that lead to injury — like overpronation, limited hip rotation, or poor trunk control.

2. 3D Mobility & Strength Training

Unlike static stretching or basic strengthening, AFS uses three-dimensional, functional exercises that mimic the demands of running. This improves joint mobility, dynamic stability, and muscle coordination.

Examples:

• 3D lunges with trunk rotation
• Single-leg stability drills
• Hip and ankle mobility flows

3. Gait Retraining

Small adjustments to your stride mechanics — such as foot strike pattern, cadence, or arm swing — can significantly reduce stress on joints and tissues. AFS integrates these changes gradually and safely.

4. Whole-Body Strength & Resilience

Building strength in your core, hips, and glutes helps offload stress from your knees and shins. Functional strength training reduces injury risk and improves running economy.

What To Do If You’re Already Injured

If pain has already sidelined you, AFS still plays a key role in recovery:

• Identify the movement dysfunction that caused the injury
• Use safe, modified movements to maintain fitness and restore mobility
• Progress gradually back to full running volume with better mechanics

Rather than just rest and return, AFS helps you recover smarter — reducing the chances of the same injury recurring.

Running injuries are common, but they’re not inevitable. By understanding the biomechanics of movement and addressing imbalances through Applied Functional Science, you can run stronger, stay injury-free, and enjoy the miles ahead.

Your body was designed to move — AFS helps it move better.

Check out our Movement Assessment web page for more info on how an assessment can help you prevent injuries.

IF you have SI Joint pain, check our video on Why You Don't Have to Stop Running.