Spring Running & The Return of Foot and Knee Pain

What Your Body Is Telling You — and How to Stay Ahead of Injury

Every spring we see it.

The sun comes out. The trails dry up. Motivation returns.

And so does foot and knee pain.

If you tend to take the winter off from running — or reduce your mileage significantly — your body has likely deconditioned more than you realize. That doesn’t mean you’re out of shape. It simply means the small stabilizing muscles, connective tissues, and joint mechanics haven’t been under load for a few months.

When you jump back in quickly, your body will tell you.

Usually in the form of:

• Heel pain or plantar fasciitis
• Arch tightness
• Shin splints
• Outer knee pain (IT band irritation)
• Dull aching around or under the kneecap

The good news? Most spring running pain is preventable — and very treatable when addressed early.

Why This Happens

When we run, the foot and knee absorb 2–3 times our body weight with every stride.

Over the winter, we often:

• Lose ankle mobility
• Lose hip strength
• Develop tighter calves and hamstrings
• Sit more (which reduces glute activation)

If the hips aren’t doing their job, the knees compensate.
If the ankles are stiff, the plantar fascia absorbs more load.

Running doesn’t “cause” the injury. Rapid load increase does.

One Simple Exercise to Protect Your Knees and Feet

If I could recommend just one movement to runners returning in the spring, it would be:

The Single-Leg Sit-to-Stand

This builds glute strength and knee stability — two key protectors against running injuries.

How to do it:

1. Sit on a chair or bench.
2. Extend one leg slightly forward.
3. Stand up using the opposite leg only.
4. Slowly lower back down with control.
5. Keep your knee aligned over your middle toes.
6. Perform 8–10 reps per side.

If this feels shaky or difficult, that’s your sign that your stabilizers need rebuilding before mileage increases.

Do this 2–3 times per week during your return-to-run phase.

When to Pay Attention

Some soreness is normal when returning to running. Sharp pain, increasing pain, or pain that changes your gait is not.

Early intervention matters.

The sooner we address small imbalances, the faster you recover — and the less likely you are to develop a longer-term injury.

How We Help Runners Stay Healthy

At our clinic, we take a collaborative approach.

Massage Therapy

Helps reduce muscle tension in calves, quads, IT band, and hip flexors. Improves circulation and tissue elasticity so your body adapts more easily to training.

Chiropractic Care

Restores joint mobility in the ankles, knees, hips, and pelvis. Even small restrictions can change stride mechanics and overload tissues.

Acupuncture

Reduces inflammation, improves blood flow, and supports faster tissue healing. It’s especially effective for plantar fasciitis, IT band irritation, and chronic knee pain.

Even better? These therapies aren’t just for injury recovery. They work beautifully as preventative care during training cycles.

Many runners wait until something “really hurts.”

The smarter approach is addressing discomfort when it’s still small.

A Thought for Spring

Your body is adaptable.

It just needs progressive loading, mobility, and recovery support.

If you’re returning to running this season, increase mileage gradually, add strength work, and don’t ignore early warning signs.

And if something feels off, we’re here to help you stay on the trail — not stuck on the sidelines.