Running Smart This Season: Preventing and Treating Soft Tissue Injuries for Runners

As marathon season takes off across Toronto and beyond, runners are hitting the pavement in full stride—chasing personal bests, fitness goals, and the thrill of the finish line. But with the increase in mileage and intensity comes a rise in risk: soft tissue injuries are among the most common setbacks for runners, both novice and experienced.

At ONE80 Health, we specialize in helping runners prevent and recover from injuries through a combination of evidence-based therapies, stretching education, and advanced treatment options like Shockwave and Laser Therapy. Whether you're preparing for race day or recovering from a training setback, our team is here to help you stay strong, mobile, and pain-free.

Common Soft Tissue Injuries in Runners

Running places repetitive stress on the body, especially the muscles, tendons, and ligaments of the lower limbs. Common injuries include:

• Plantar Fasciitis
• Achilles Tendinopathy
• Hamstring and calf strains
• Iliotibial (IT) Band Syndrome
• Shin splints (medial tibial stress syndrome)

These injuries often develop gradually and can lead to chronic pain and impaired performance if not addressed early.

Prevention Starts with Preparation: Stretching & Warm-Up Matters

While there's no one-size-fits-all approach, a consistent stretching and mobility routine can significantly reduce the risk of soft tissue injuries. 

We recommend:

• Dynamic warm-ups (leg swings, walking lunges, high knees) before running
• Targeted post-run stretches for calves, hamstrings, quads, and hip flexors
• Foam rolling and mobility drills to improve tissue quality and joint range
• Adequate rest and cross-training to avoid overuse

Proper running shoes, gradual mileage progression, and attention to biomechanics also play crucial roles in injury prevention.

Advanced Treatments for Recovery and Performance

If pain or stiffness sets in despite your best efforts, modern therapies can make a significant difference in how quickly—and completely—you recover.

Shockwave Therapy for Runners

A non-invasive treatment that uses acoustic waves to stimulate tissue regeneration, Shockwave is highly effective for:

• Chronic tendinopathies (Achilles, patellar, plantar fascia)
• Muscle adhesions and trigger points
• Poorly healing soft tissue injuries

At ONE80 Health, we offer both Focused and Radial Shockwave Therapy, tailored to your injury and activity level.

Laser Therapy for Inflammation and Recovery

Also known as Photobiomodulation, Laser Therapy uses light energy to stimulate cellular repair and reduce inflammation.

Benefits include:

• Faster recovery post-run or race
• Pain and swelling reduction
• Enhanced circulation to damaged tissues
• Drug-free treatment for acute and chronic pain

The ONE80 Health Approach: Runner-Focused Care

We understand runners—because we treat them every day. Our integrated care model blends manual therapy, individualized rehab, advanced technologies, and education to support not only recovery, but long-term performance and injury prevention.

Whether you’re training for your first 5K or a seasoned marathoner, we help you stay on track.

Book Your Recovery & Performance Assessment Today

Marathon season is the perfect time to prioritize injury prevention and smart recovery. Let ONE80 Health guide your journey to a stronger, healthier stride.

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