Aligned Integrated Health
Runner's Knee and Common Running Injuries
Keep Running the Desert Trails You Love
Runner’s knee, known medically as patellofemoral pain syndrome, is pain around or behind the kneecap that usually builds with running, stairs, squatting or sitting for a long time. It is one of the most common running injuries, and it is often a sign that the hips, feet or training load need attention. At Aligned Integrated Health, running injuries are part of our sports injury care in Scottsdale.
Whether you run the canal paths, the McDowell Sonoran trails or a treadmill, this page explains runner’s knee, IT band pain and other common running injuries, and how a chiropractor for runners can help you keep moving.
- A running-focused exam of your hips, knees, feet and stride
- Custom orthotics when your foot mechanics add stress
- Strength and mobility work you can build into training
Why Runners Hurt Where They Do
Running multiplies the force on every joint with each stride. Small issues, like a hip that lets the knee drift inward or a foot that rolls in too far, add up over thousands of steps. Most running injuries are overuse injuries, which means the fix is usually about load and mechanics, not one bad step.
Key Features:
- Runner's Knee: Aching around or behind the kneecap, worse on stairs, downhill running or after sitting.
- IT Band Pain: Sharp or burning pain on the outside of the knee, often partway into a run.
- Foot and Heel Pain: Pain under the heel or arch, often worst with the first steps in the morning.
Common Running Injuries and What Causes Them
Here are the running injuries we see most, and the patterns behind them.
Runner's Knee Symptoms
Runner’s knee usually feels like a dull ache around the kneecap. It often flares when going down stairs or hills, squatting, kneeling, or sitting with the knees bent for a while. Swelling is usually mild or absent.
IT Band Pain and Other Common Running Injuries
IT band pain shows up on the outside of the knee and is often linked to hip control and training changes. Other common running injuries include shin splints, Achilles irritation and heel pain from plantar fasciitis. Each has its own pattern, so an exam matters more than guessing from a list.
What Causes Running Injuries?
Increasing mileage or pace too quickly, adding hills or speed work without a build, weak hip and core muscles, worn out shoes, and foot mechanics that let the arch collapse are the most common causes. Running on the same tilted surface or always in the same direction can add one-sided stress.
Runner's Knee Recovery Time
Runner’s knee recovery time varies widely, depending on how long it has been building, how much you are training, and what is driving it. Most runners do best by reducing the load that flares it rather than stopping completely, while the underlying cause is addressed.
When a Running Injury Needs a Closer Look
Some running pain should be checked before you keep training: pain in one spot on a bone that hurts even when you rest or at night, swelling that appears quickly, a knee that gives way or locks, or pain that changes how you walk. These can signal a stress fracture or a structural injury that needs imaging. Dr. Dan screens for these signs and refers when needed.
Preventing Running Injuries
Most running injuries come from doing too much, too soon. Build mileage gradually, add hills and speed work one at a time, and give your body easier days between hard ones. Two short strength sessions a week for the hips, thighs and core make a real difference, and replacing worn out shoes on time helps too. In the Arizona heat, running early and staying hydrated keeps your form from falling apart late in a run.
How a Chiropractor for Runners Can Help
Dr. Dan starts with your training history and a full exam of your hips, knees, feet and stride. Your plan may include gentle adjustments to the hips and low back, chiropractic with rehabilitation focused on hip and core strength, and custom foot orthotics when your feet need more support. We also help you plan a sensible return to your usual mileage. For knee pain beyond running, see our page on knee pain treatment.
Related Conditions We Treat in Scottsdale
Frequently Asked Questions
Will a chiropractor help with runner's knee?
A chiropractor can help when runner’s knee is connected to how your hips, low back and feet move, which is common. Dr. Dan will also check for signs of an injury that needs imaging or another provider.
Should I stop running with runner's knee?
Usually not entirely. Reducing the distance, speed or hills that flare it, while you work on strength and mechanics, tends to work better than complete rest. We can help you find the right level.
Do I need special shoes or orthotics for running?
Not everyone does. If your arches collapse or your feet roll in, custom orthotics may help. We check your feet and stride before recommending anything.
Do you treat other sports injuries in Scottsdale?
Yes. We see golfers, tennis and pickleball players, swimmers, lifters and weekend athletes. Call (480) 661-1977 to schedule.
Get Back to Running in Scottsdale, AZ
Aligned Integrated Health is at 10752 North 89th Place, Suite C130 in Scottsdale. Dr. Daniel J. Gerwig, D.C. has been practicing since 2001 and sees patients here himself. Most insurances are accepted and walk-ins are welcome.
New Patient Special. Includes the consultation, exam, report of findings and X-rays. See the current offer. Not valid for use with federally sponsored programs, such as Medicare and Medicaid.