Running Injuries in the Spring: Why They Happen and How Chiropractic Care May Help

Spring in Edmonton brings longer days, warmer temperatures, and one big motivation shift: people start running again.

Whether it’s recreational joggers, former winter treadmill runners, or athletes ramping up outdoor training, March and April consistently mark a spike in running-related injuries.

At Dr. Harman Braich, Chiropractor, operating out of Creekwood Physiotherapy, spring running injuries are one of the most common seasonal presentations we see.

This blog explains why running injuries often occur in spring, what research suggests about common contributing factors, and how chiropractic care may help runners manage pain, improve movement efficiency, and reduce injury risk.

Why Running Injuries Spike in the Spring

Running itself isn’t the problem. The issue is how quickly demand increases after winter.

Several predictable factors converge in early spring:

1. Sudden Increase in Training Load

One of the strongest risk factors for running injuries is a rapid change in training volume or intensity.

Research in sports medicine suggests that spikes in load — rather than absolute mileage — are closely associated with injury risk (Gabbett, 2016).

Common spring scenarios include:

• Going from little running to multiple weekly runs
• Increasing pace too quickly
• Adding hills or speed work early
• Returning to outdoor surfaces after treadmill running

Tissues adapt to load gradually. When demand outpaces adaptation, pain often follows.

2. Winter Deconditioning

Reduced winter activity can lead to:

• Decreased tissue tolerance
• Reduced strength and endurance
• Joint stiffness
• Altered running mechanics

Research suggests periods of reduced activity may lower the body’s ability to absorb repetitive load, increasing injury susceptibility when activity resumes (Booth et al., 2017).

This is why injuries often appear weeks after someone resumes running — not necessarily on the first run.

3. Changes in Running Surface

Spring often means:

• Transitioning from treadmill to pavement
• Running on uneven, icy, or partially thawed paths
• Increased camber on roads

Surface changes can alter loading patterns at the foot, ankle, knee, hip, and spine. Repetitive exposure to unfamiliar forces may contribute to overuse injuries.

4. Footwear Transitions

Many runners switch shoes in spring:

• New models
• New drop heights
• Worn winter shoes replaced
• Switching from trail to road shoes

Footwear changes may alter stride mechanics and load distribution, which can influence injury risk if adaptation is too rapid (Nigg et al., 2015).

Common Spring Running Injuries We See in Clinic

At Dr. Harman Braich, Chiropractor, common spring running complaints include:

Achilles Tendinopathy

Often linked to sudden increases in running volume or hill training.

Plantar Fascia Pain

Frequently associated with footwear changes, surface transitions, and load spikes.

Shin Pain (Medial Tibial Stress Syndrome)

Common in runners returning after a period of reduced activity.

Knee Pain

Often related to hip control, load management, or training errors.

Hip and Low Back Pain

May reflect compensatory movement patterns or insufficient load tolerance.

Most of these injuries are overuse-related, not the result of a single traumatic event.

What Research Suggests About Running Injuries

Research in running biomechanics and sports injury prevention suggests:

• Injury risk is strongly influenced by training errors and load progression (Gabbett, 2016).
• Running injuries are multifactorial — no single cause explains all cases (Bertelsen et al., 2017).
• Tissue capacity and load tolerance matter more than “perfect” running form (Bertelsen et al., 2017).

This means injury prevention isn’t about eliminating running — it’s about managing stress intelligently.

How Chiropractic Care May Help Runners in the Spring

Chiropractic care for runners focuses on keeping the body adaptable, not forcing it into an idealized form.

At Dr. Harman Braich, Chiropractor, care is built around assessment, movement efficiency, and load tolerance.

1. Assessing Joint Mobility and Movement Patterns

Restricted movement in the:

• Ankles
• Hips
• Thoracic spine
• Pelvis

…may alter how force is distributed during running.

Chiropractic adjustments may help restore joint mobility

Improved mobility may reduce compensatory stress elsewhere in the system.

2. Managing Soft-Tissue Load and Recovery

Muscles and tendons often become overloaded before pain appears.

Soft-tissue therapy may help:

• Reduce excessive muscle tone
• Improve circulation
• Support recovery between runs

This can be especially helpful during periods of training progression.

3. Addressing Running-Related Pain Early

Ignoring early warning signs often leads to longer layoffs.

Chiropractic care may help manage:

• Early tendon irritation
• Joint stiffness
• Low-grade pain that worsens after runs

Early intervention often allows runners to modify training rather than stop entirely.

4. Exercise-Based Rehabilitation for Runners

Through Rehabilitation & Exercise Therapy runner-specific programs may include:

• Progressive loading for tendons
• Hip and calf strengthening
• Foot intrinsic exercises
• Trunk and pelvic control drills
• Gradual return-to-run plans

Research suggests targeted strengthening may improve load tolerance and reduce recurrence of running injuries (Bertelsen et al., 2017).

5. Load Management and Training Guidance

A key part of care is helping runners understand:

• When to increase volume
• When to back off
• How to space hard sessions
• How to recover effectively

This aligns with evidence-informed load management principles (Gabbett, 2016).

6. Adjunct Therapies When Appropriate

For stubborn or chronic running-related pain, additional therapies may be considered:

• Shockwave Therapy for persistent tendon pain
• Custom Foot Orthotics when lower-limb mechanics contribute to symptoms
• Dry Needling & Acupuncture for myofascial tension
• Spinal Decompression Therapy for running-related low back symptoms

These are used selectively, not as blanket solutions.

 

Why an Athletic Background Matters for Runners

As a former elite soccer player and captain of the University of Alberta Golden Bears, Dr. Braich understands progressive loading, injury prevention, and performance demands.

Running injuries are rarely about weakness alone — they’re about how load is applied and managed over time.

Practical Tips to Reduce Spring Running Injuries

• Increase mileage gradually
• Avoid adding speed and distance simultaneously
• Warm up before runs
• Strength train 2–3x/week
• Rotate footwear gradually
• Respect early pain signals
• Prioritize recovery days

These strategies work best when combined with individualized assessment.

Localized Care for Southwest Edmonton Residents

At Dr. Harman Braich, Chiropractor, operating out of Creekwood Physiotherapy, we proudly serve:

• Creekwood Chappelle & Chappelle Gardens
• Ambleside, Keswick & Windermere
• Glenridding Heights & Glenridding Ravine
• Heritage Valley, Paisley, Desrochers & Jagare Ridge
• Rutherford, Callaghan, Allard, Cavanagh & Blackmud Creek
• Richford, Macewan & Blackburne

Run Smart This Spring

Spring is the perfect time to run — but also the easiest time to get injured if load increases too quickly.

If pain is limiting your training or keeping you from running altogether, an evidence-informed assessment may help you return safely and confidently.

Visit braichchiro.com to book an appointment with Dr. Harman Braich, Chiropractor.

Research & References

• Gabbett TJ. The training—injury prevention paradox. British Journal of Sports Medicine. 2016.
• Bertelsen ML, et al. A framework for the etiology of running-related injuries. British Journal of Sports Medicine. 2017.
• Booth FW, Roberts CK, Laye MJ. Lack of exercise is a major cause of chronic diseases. Comprehensive Physiology. 2017.

Nigg BM, et al. Running shoes and running injuries. Sports Medicine. 2015.