When I tore my Achilles last year, I was sent to physical therapy. I needed to choose somewhere close to work due to the frequency needed. I found SRS via Google and read the reviews. I scheduled my appointment and was thrilled to find Kelly, Chris and team. The environment is way more warm and comfortable than the more clinical places and the entire team was very friendly and encouraging. I was able to play softball this year because of the amazing team there.
Running Pain Relief in Seattle, WA
Overcoming Running Pain in Seattle, WA
As a runner, your passion for hitting the pavement or trails probably goes beyond just exercise – it’s an essential part of your routine for both physical fitness and mental well-being. When pain starts to interfere with your runs, it can be incredibly frustrating, taking a toll on your performance and overall health. Whether it’s knee pain, shin splints, plantar fasciitis, or hip discomfort, running-related pain can sideline you if not addressed early.
At Seattle Rehab Specialists, we understand how vital running is to your life, and we’re here to help you recover from running pain before it turns into a chronic issue or a more serious injury. Seeking physical therapy early can prevent long-term damage and keep you running pain-free. Our running experts will not only focus on relieving your current pain but also empower you to become a better, stronger runner.
We offer a cutting-edge approach with our RunDNA 3D motion capture running analysis system. This advanced technology analyzes your running form, providing valuable insights into movement patterns that may be contributing to your pain. From improving stride efficiency to correcting biomechanical issues, our comprehensive analysis helps prevent recurring injuries and enhances your overall performance.
Schedule a running evaluation with one of our expert physical therapists so we can help you get back to pain-free running with more power and confidence.
Preventive Measures and Training Modifications
To help runners avoid pain and injuries, we recommend the following preventive strategies
Gradual Progression
Increase mileage gradually, following the 10% rule to avoid overloading your body. Vary intensity with a mix of easy runs, tempo runs, and interval training.
Proper Footwear
Choose the right running shoes for your foot type and running style, and replace them every 300-500 miles. Custom orthotics can also help if you have specific foot issues or biomechanical abnormalities.
Strength Training
Incorporate core and leg strengthening exercises to improve stability and support.
Flexibility and Mobility
Implement regular stretching and foam rolling to maintain flexibility and tissue health.
Proper Warm-Up and Cool-Down
Perform dynamic stretches before runs and static stretches afterward to prepare your muscles and reduce injury risk.
Cross-Training
Include activities like cycling, swimming, or yoga to provide variety and reduce repetitive stress on running muscles.
Rest and Recovery
Listen to your body and take rest days as needed. Adequate sleep is also essential for recovery.
Running Form and Technique
Focus on maintaining proper posture, with a slight forward lean, relaxed shoulders, and a midfoot strike. Aim for a cadence of 170-180 steps per minute.
Nutrition and Hydration
Maintain a balanced diet and proper hydration to support muscle repair and performance.
Consult Professionals
Work with a physical therapist or running coach who can provide personalized guidance and support.
Common Causes of Running Pain
Running pain often stems from overuse injuries, which occur due to repetitive stress on muscles, joints, and tissues. Some of the most common overuse injuries include:
Shin Splints
Characterized by pain along the shinbone, this condition is caused by inflammation of the muscles, tendons, and bone tissue.
Runner's Knee (Patellofemoral Pain Syndrome)
This involves pain around the kneecap due to improper tracking or overuse.
Achilles Tendinitis
Inflammation of the Achilles tendon usually results from overuse or sudden increases in training intensity.
Plantar Fasciitis
A common cause of heel pain, plantar fasciitis involves inflammation of the plantar fascia.
Muscle Strains
These occur when muscles are overstretched or torn, often due to inadequate warm-up, overexertion, or poor technique.
Stress Fractures
Small cracks in the bones, typically in the shin or foot, are caused by repetitive force or overtraining.
Iliotibial (IT) Band Syndrome
This is inflammation of the IT band that leads to pain on the outside of the knee or hip.
Other contributing factors include incorrect footwear, biomechanical issues like poor running form or muscle imbalances, and training errors such as rapid increases in mileage or intensity without adequate rest and recovery.
Diagnosis and Treatment of Running Pain
We closely examine the runner’s form, flexibility, and running gait to determine the root of the pain. We use advanced tools like a 3D running analysis to tailor a personalized plan to promote better running form.
Our treatment approach at Seattle Rehab Specialists includes a variety of techniques to alleviate running pain and support recovery. We practice hands-on care in our facility, including soft tissue mobilization, manual therapy, dry needling, and cupping to address tissue tightness and inflammation.
In addition, we create customized exercise programs based on the initial assessment to correct any flexibility or strength issues, along with running drills to improve gait mechanics. Patients can access their tailored exercise plan through our online app.
Testimonials
Patient Reviews
Our rehab center has a strong track record of helping athletes recover from injuries. Here are a few testimonials:
Softball Player
Seattle Rehab Specialists Patient
Kelly knows when to push me, and when to hold me back from pushing too far. He always treats me like an athlete and has such a positive attitude! He is a coach as well as a physical therapist, and I know I won’t hit a plateau any time soon with his training. He has a full quiver of techniques for healing, including stretching, strengthening, cupping, point release, cardio and mental training!
SM
Highly recommended PT. Kelly got me back running after 8 years off due to accumulated injuries. All the staff here are lovely and have a great sense of humor. Very positive and welcoming atmosphere. Bonus points for the strong Hawaiian shirt game.
TW
I have been a SRS patient for nearly one year in Seattle. I came to Kelly in pain and quite disillusioned about having to bow out of my running group training for another half marathon. Let’s be honest, I was devastated. With Kelly’s support, patience and incredible humor (and his vibrant personality) I began to work hard and overcome my obstacles. I learned a brand-new way of approaching my running. I had hope and understanding. Today with many ups and downs and a rocky road or two, I am 3 weeks from my next half marathon. I would absolutely not be here if it wasn’t for Seattle Rehab Specialists. Yes, I love this place and Kelly makes PT fun! Kudos to him for creating a phenomenal place for patients.