The Key to Long-Term Running Performance and Injury Prevention
Running is one of the most accessible and effective forms of exercise, but it also comes with a high risk of overuse injuries, muscle imbalances, and biomechanical inefficiencies. Whether you're a competitive runner, weekend warrior, or just starting your running journey, injury prevention should be a priority to ensure consistent progress and pain-free movement.
At Lakas Physical Therapy and Performance in Sacramento, CA, we offer the Resilient Runner Program, a specialized location physical therapy approach designed to help runners recover from injuries, improve biomechanics, and build strength for long-term success. Our physical therapists in Sacramento focus on injury prevention, movement optimization, and performance training to keep runners on the road, trail, or track—without setbacks.
Common Running Injuries and How to Prevent Them
1. Runner’s Knee (Patellofemoral Pain Syndrome)
One of the most common running injuries, runner’s knee occurs when the kneecap does not track properly due to muscle imbalances, overuse, or poor running form. Symptoms include pain around the kneecap, especially after long runs or downhill descents.
At our physical therapy clinic in Sacramento, we address runner’s knee with:
- Hip and glute strengthening to support knee alignment
- Gait analysis to correct biomechanical inefficiencies
- Mobility work to improve lower-body movement patterns
2. IT Band Syndrome
The iliotibial (IT) band is a thick band of connective tissue running along the outside of the thigh. Tightness and overuse can lead to sharp pain on the outside of the knee, often aggravated by long runs or repetitive downhill movement.
Our physical therapists in Sacramento help prevent and treat IT band syndrome with:
- Soft tissue mobilization to release tension
- Strength training for hip stabilizers to reduce stress on the IT band
- Running form adjustments to minimize compensations
Also read:
How Physical Therapy Enhances Performance and Prevents Injuries
Every Runner Needs to Strength Train: Join Our Resilient Runner Program
The Missing Piece in ACL Rehab That Nobody's Talking About
3. Achilles Tendinitis
Achilles tendinitis results from excessive strain on the Achilles tendon, leading to stiffness, pain, and inflammation in the lower leg. Runners who increase mileage too quickly or have restricted ankle mobility are at higher risk.
At our physical therapy clinic in Sacramento, we incorporate:
- Eccentric calf strengthening to improve tendon resilience
- Ankle mobility drills to enhance foot and lower-leg flexibility
- Footwear and running gait analysis to ensure proper mechanics
How the Resilient Runner Program Works
1. Gait Analysis and Running Biomechanics Assessment
Every runner has a unique stride, and small inefficiencies can lead to overuse injuries. Our physical therapists in Sacramento use video gait analysis to assess:
- Foot strike patterns to determine heel, midfoot, or forefoot impact
- Cadence and stride length to optimize efficiency
- Hip, knee, and ankle alignment to prevent excessive stress
2. Strength Training for Runners
Runners often neglect strength training, but weak glutes, core, and stabilizing muscles can contribute to poor form and increased injury risk. Our location physical therapy program focuses on:
- Glute and hip activation drills for improved running stability
- Single-leg strength exercises to correct muscle imbalances
- Core training to enhance posture and reduce excess strain
3. Mobility and Recovery Strategies
Poor flexibility and restricted joint mobility can limit performance and contribute to injuries. Our physical therapy clinic in Sacramento integrates:
- Dynamic stretching routines to improve range of motion
- Foam rolling and soft tissue work for muscle recovery
- Breathing and relaxation techniques to enhance endurance
Build Resilience with Lakas Physical Therapy in Sacramento
The Resilient Runner Program at Lakas Physical Therapy and Performance in Sacramento, CA, is designed to help runners move efficiently, train smarter, and stay injury-free. Whether you need injury recovery, strength training, or running form optimization, our physical therapists in Sacramento provide personalized care to keep you performing at your best.
Contact our physical therapy clinic in Sacramento today to schedule a gait analysis and injury prevention assessment and take the first step toward pain-free running.
