Why Running Injuries Increase Every Spring
Every spring, sidewalks fill up, local trails get busy again, and runners everywhere lace up with fresh motivation. Warmer weather, longer days, and race season excitement make it the perfect time to get moving again. But at Health in Balance Physical Therapy, spring also marks one of the biggest increases in running-related injuries we see all year.
After a long winter of reduced activity, many people jump back into running too quickly. Even runners who stayed somewhat active during colder months often lose conditioning, mobility, and strength in the muscles that support efficient movement. When mileage suddenly increases, the body may not be ready to handle the impact and repetitive stress that running demands.
One of the biggest contributors to spring injuries is doing “too much, too soon.” It’s common for runners to go from short treadmill walks or inconsistent winter workouts straight into outdoor runs several days a week. When you add hills, uneven pavement, or speed training back into the mix, the body can quickly become overloaded.
We also see many runners skip the foundational work that keeps them moving efficiently and effectively. Running itself is only part of injury prevention. Strength, flexibility, mobility, balance, recovery, and proper warm-ups/cool-downs all play a major role in how well the body tolerates increased activity.
Some of the most common running injuries we see in the clinic include:
Shin splints
Plantar fasciitis
IT band irritation
Achilles tendon pain
Knee pain, especially around the kneecap (often called “Runner’s Knee”)
Hip tightness or overuse strains
Footwear can also become an issue this time of year. Many runners pull old shoes out of the closet without realizing the support and cushioning have broken down. Others switch to different surfaces outdoors, which changes how the body absorbs force. Small changes like worn shoes, increased hills, or harder pavement can create stress patterns that eventually lead to pain.
The good news is that most running injuries are preventable with the right approach. Gradually increasing mileage, incorporating strength training, listening to early warning signs, and prioritizing recovery can make a huge difference. Pain should never be ignored just because it feels “normal” for runners.
At Health in Balance Physical Therapy, we help runners identify movement limitations, improve strength and mobility, and address issues before they become long-term injuries. Whether you’re training for a race, getting back into fitness, or simply enjoying the warmer weather, staying proactive now can help keep you moving all season long. Spring is a great time to start running again, but your body benefits most when you build back gradually and purposefully.
