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Running Injuries

Sidelined by a Hamstring Pull? Achillies Tendonitis? IT Band Syndrome? Shin Splints?


The Ultimate Guide To The 7 Most Common Running Injuries: Rehab Like The Pros And Get Back To Your Favorite Sport!

Start Here ------->

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A personal message from Leading Sports Injury Specialist Dr. Dereck Steffe:


  • Have you accepted a painful back, hips, knees, ankles, feet as just a part of running?
  • Does it take a mile or two for you to "warm up" before a run feels good?
  • Are you currently "resting" or "taking time off" in the hopes that an injury or pain will go away?
  • Limiting your miles or pace while you rehab?
  • Considering changing sports because your body "can't handle the pounding?"
  • Has your Doctor told you to "stop running?"

If any of these sounds familar, it's because I hear them a lot from patients that are frustrated by running injuries. In fact I have delt with a few of these situations myself. As a long distance trail runner I have personally delt with many injuries and successfully returned to the sport I love. What's more, I have never been a stonger runner than I am right now. 

If you are like me and love to run, I can help find a permanent fix to your running injuries and give you back the physical autonomy you need to run. In most cases you don't have to...

  • Stop running.
  • "Rest" for weeks at time because you are in pain.
  • Have risky surgery.
  • Take pain medications or have injections.

Click the link below to book a call with us if you would like to get some solid advice given to you over the phone. The phone call is complimentary and there is no obligation to book any appointments with us after the call is over. Our goal is to help you make the right decision about what to do next for the best.

Speak To A PT On The Phone
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Five Common Running Injuries

Continue to read below and I'll show you EXACTLY how you can find the right solution for your Running Injury and get the relief you're looking for. But first I am going to disclose the most common Running Injury symptoms and the mistakes many patients make when it comes to solving their Running Injury

Do any of these sound familiar to you?

  • Achillies or heel pain when you first start running. "It takes a few miles for me to warm up and run pain free."
  • Pain or stiffness when you get out of bed in the morning after running the day before. "It takes awhile to get going."
  • Annoying back pain the day after running. "My body can't handle the miles like when I was younger."
  • Knee pain after running. "If I don't ice my knees after a run, walking the next day is painful."
  • Hip pain during or after a run. "I have to roll out my IT band after a run."

Five Mistakes Patients With Running Injuries Make

Avoid these mistakes.........find the right solution for YOUR Running Injuries.

Doing Nothing & Accepting A Diagnosis For Thier Running Injury.

Have you had an X-Ray/MRI or been given an orthopedic diagnosis of - Runners knee? Sciatica? Strained Calf? Arthritis? IT Band Syndrome? Back strain or sprain? Have you ever been told "You should stop running" - "Running is bad for you" or "You'll just have to run through it"? Although these are common diagnoses or things you may have been told, did you know there is still a way to get better? A way to improve or even eliminate your Running Injury. The problem is that most patients have had improper or incomplete treatment by non-runners. This leads to more and more frustration and they start to believe they are out of options. Please don't give up...I've seen this many times and I'm here to tell you there is ALMOST ALWAYS something that can be done!  

Getting Advice on Google, WebMD or Youtube

These days we can find A LOT of information online. Some of that information is great, but some of it is incorrect or just flat out wrong. The danger is that each individual's injury, symptoms and health status is unique to them. What may seem like good advice and may be helpful for some, can actually make things worse for others. So, it's important to get proper advice that is specific to YOU and your specific Running Injury.  

Resting Too Long

Resting immediately after an injury happens definitely has its benefits, but if you rest for too long you will lose your conditioning, mobility and strength. There are always exercises and alternative ways to maintain conditioning while you rehabilitate your Running Injury. This is why its important to get proper treatment sooner rather than later.

Relying On Pain Medicaton

Taking pain medications, over-the-counter or presecibed by an orthopedic doctor can have immediate effects and be very helpful to work through an ACUTE Running Injury, but you shouldn't have to rely on them for very long. Unfortunately, many patients have relied on pain pills for years "just to get through the day" or "keep up miles or pace". If this is the case, you're really just masking the pain... and this is NOT a real solution for Running Injuries!

Relying On Knee/Ankle Braces/Orthotics.

When you have a Running Injury wearing a brace, orthotics or tape can feel good. You're likely to feel more supported, have less pain and have more confidence to do the things you need or want to do. This is yet another way to simply mask the underlying problem. Wearing a brace also means the muscles around affected area don't have to work as hard, which leads to more weakness, instability and increased pain when not wearing the brace. What you really need is to figure out the underlying cause of your Running Injury and address THAT!

The Biggest Mistake Patients Make Is......

Not Seeking Expert Advice

We understand how hard it can be to find accurate information and sort through the many options to find the right treatment for your Running Injury. Over the years we've found that many people have made a lot of mistakes when trying to overcome their Running Injury. But, the number one mistake is...NOT SEEKING EXPERT ADVICE!  


If you would like to know how the Physical Therapy team at Return to Sport Therapy can help you live with fewer Running Injuries - we invite you to start with a completely free, no-obligation, risk free appointment.

Apply For a Free 30 Minute Discovery Visit
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Note: This Free Taster Session is something that we offer to people who are very nervous or sceptical about Physiotherapy - unsure of its benefits or if it is right for them. If that sounds like you, then please start with a free taster session so that we can work with you to find out what is wrong and what can be done - without any financial risk on your part.


So the next question is:  

“How Can Choosing to See a Physical Therapist at Return to Sport Physio Help You heal your Running Injury - In The Next Few Days?”

Here’s just a few of the things our Physical Therapy Team can do for you:  

  • ​We can quickly take away the pain and stiffness - often inside a couple of sessions  
  • ​We can help you find out what’s really going on, and get to the root cause of your Running Injury once and for all - often inside 20 minutes ​
  • Pain can “zap” you of energy and limit a peaceful nights sleep - we can help you to enjoy sleeping at night and living with more energy each day  
  • ​We will ensure that your problem is “corrected” and “healed” properly - and we will provide you with the perfect set of exercises that will speed up your recovery  
  • ​We can help you put an end to taking all of those painkillers that are no good for your health long-term  
  • ​We can help you avoid surgery - and painful injections  
  • ​We can help you keep out of the Doctor’s waiting room or from making repeat visits only to be given more pills!  
  • We can help you get back to enjoying those miles that Running Injuries have stolen from you.  
  • We can help you to finally get a good night’s sleep without tossing and turning trying to find that one position that feels right.  
  • We can help you to run more comfortably and longer without your ankles, hips, knees or back feeling weak and painful.  

Basically, we can help you get back to living life free from the curse of chronic Running Injuries.  


If you want to know what it costs - and what availability we have at our Evergreen clinic in then please just click the button below and complete the short form:


Some kind words from former patients.......

Dereck is by far the best PT professional that I have ever worked with. He is knowledgeable, caring, and is a consummate professional in his field. He has helped me immeasurably with my back issues, and was able to get me back on my feet and into a regimen of exercises that have been very effective in helping me avoid re-injury, despite a very rigorous exercise routine."

-Lynne W. 

"Dereck is a real pro. He did a great job helping my son recover from knee surgery, and me getting rid of lower back pain. He put us both on the road to recovery quickly. Dereck knows exactly what he needs to do, and how to do it. He works the muscles affecting the injured area, and provides the right exercises to keep you strong and healthy when you’re done with PT. He’s generous with his deep knowledge of health and the healing process. And he’s a great guy."

-John E.

"I worked with Dereck for over two years. I had a severe orthopedic issue and went from taking small painful steps to running a half marathon & participating triathlons. Derek's treatments, strength & movement exercises made all the difference. His deep knowledge of physiology allowed me to trust that I could run again. Derek encouraged me to get past my fear to get back to running. I am incredibly thankful that he did"

-Lori P.