Running Injuries and Performance: Chiropractic Care, Function, and Nervous System Health

Indianapolis runners: Learn how running affects your body, common injuries, and how chiropractic care can improve function, reduce pain, and enhance performance.

Whether you’re a casual runner, marathon enthusiast, or training for your next 5K, running places repetitive stress on your spine, hips, knees, and feet. Common running injuries can limit performance and increase discomfort. At Electric Life Chiropractic in Indianapolis, we focus on optimizing spinal and joint function, nervous system coordination, and movement patterns so you can run more comfortably, efficiently, and safely."

Common Running Injuries

• Shin Splints (Medial Tibial Stress Syndrome) – Pain along the inner shin due to overuse

• Plantar Fasciitis – Heel pain caused by inflammation of the plantar fascia

• IT Band Syndrome – Lateral knee pain from tight iliotibial band

• Patellofemoral Pain Syndrome – Knee pain from improper tracking of the patella

• Achilles Tendonitis – Pain and stiffness in the Achilles tendon

• Hip / Glute Strain – Weak or overused hip stabilizers

• Lower Back or Sacroiliac Dysfunction – Caused by poor spinal alignment or core weakness

Key Structures Involved:

• Spine: lumbar, thoracic, and cervical regions for posture and load transfer

• Hips: glutes, hip flexors, deep hip rotators

• Knees: quadriceps, hamstrings, patellar alignment

• Feet: plantar fascia, arches, calves

• Nervous System: proprioceptive control and motor firing patterns

Neurological Implications

• Improper mechanics and repetitive stress can alter neural firing patterns, leading to inefficient gait and increased injury risk

• Nervous system overload may increase pain sensitivity and fatigue

• Neuroplasticity allows retraining of movement patterns, stride mechanics, and stabilizer activation for better performance

How It Happens – Causes

• Poor running mechanics or gait imbalances

• Overuse or sudden increase in mileage/intensity

• Weak hip, core, or foot stabilizers

• Inadequate warm-up or stretching

• Improper footwear or running surfaces

How Chiropractic Care Helps

• Spinal & Joint Adjustments: Restore alignment, reduce compensatory stress

• Soft Tissue Therapy: Release tight muscles in hips, legs, and lower back

• Strengthening Weak Stabilizers: Core, glutes, and lower extremity muscles

• FMSA Integration: Identify movement imbalances and correct gait mechanics

• Pain Reduction & Performance Improvement: Reduce injury risk, improve mobility, and optimize efficiency

Functional Movement Screening Analysis (FMSA) Integration

"Using Functional Movement Screening Analysis (FMSA), we identify imbalances, weak stabilizers, and faulty movement patterns that contribute to running injuries. By addressing these root causes, we create a personalized plan that strengthens stabilizers, retrains the nervous system, and improves running efficiency."

Rehabilitation & Functional Support

Mobility Exercises

• Hip flexor and hamstring stretches

• Calf and Achilles stretching

• Thoracic and lumbar spine mobility drills

Stability & Strengthening

• Glute bridges, clamshells, and hip abduction exercises

• Core strengthening (Dead Bug, Bird Dog, Plank variations)

• Foot intrinsic strengthening and balance drills

Neuroplasticity & Movement Retraining

• Mindful gait and stride mechanics

• Mirror or video feedback to correct running form

• Gradual integration of speed, distance, and incline training

At-Home Support / Modalities

• Foam rolling calves, hamstrings, and glutes

• Ice or heat for acute inflammation or soreness

• Proper footwear and running surface adjustments

• Dynamic warm-ups before running and cooldown stretches after

Recovery Time & Risk

• Mild overuse injuries: 2–4 weeks with targeted exercises and adjustments

• Moderate injuries: 4–8 weeks focusing on mobility, stabilizers, and gait correction

• Chronic or recurrent injuries: ongoing management with emphasis on function, efficiency, and nervous system coordination

Key Takeaways

• Running injuries often stem from mechanical imbalances, weak stabilizers, and poor gait patterns

• Chiropractic care and FMSA-guided rehab restore spinal, hip, knee, and foot function

• Neuroplasticity allows retraining of stride mechanics and stabilizer activation

• Functional improvements improve performance and reduce injury risk

If you’re experiencing hip, knee, or foot pain from running, chiropractic care can help restore function and reduce discomfort. At Electric Life Chiropractic in Indianapolis, we use Functional Movement Screening Analysis (FMSA) to identify imbalances, strengthen stabilizers, and retrain your nervous system. Schedule a consultation today to improve your running mechanics, reduce pain, and run with confidence.