The 5 Most Common Running Injuries in Chattanooga (and How I Treat Them at Bounceback Physical Therapy)

Chattanooga’s scenic hills and trails make it a great place to run—but all that elevation and mileage can take a toll. I’m Dr. Chase Helgren, a physical therapist based in Hixson. At Bounceback Physical Therapy, I help Chattanooga runners recover from pain and run stronger than ever.

After treating dozens of runners over the years, I’ve noticed five injuries that show up again and again. In this post, I’ll explain each injury — what it feels like, why it happens, and how Chattanooga physical therapy can help you recover.

Before diving into injuries, remember that local running resources can also help keep you healthy. Front Runner Athletics, Chattanooga’s run specialty store (family-owned since 1982), can fit you with the right shoes for your gait. Their manager, avid runner Andrew Dorn, emphasizes that proper footwear can “transform the way you feel… both in motion and at rest” and is “crucial for managing pain, enhancing enjoyment, and preventing injury”. Dorn also coaches runners through his DRED Running program, helping athletes improve form and training plans. When added to expert Chattanooga physical therapy for runners, these resources can make a big difference in preventing and treating injuries.

Bounceback PT serves all of Chattanooga – from Hixson and Red Bank to downtown and beyond. If you live downtown or in nearby neighborhoods, they’re just a short drive away at the Lift Gym in Hixson. Let’s look at the five most common running injuries and how targeted physical therapy in Chattanooga can help you overcome each one:

1. Runner’s Knee (Patellofemoral Pain Syndrome)
Runner’s knee is one of the most common issues I see among my patients. It often starts as a dull, aching pain around or behind the kneecap that flares up after running downhill or going down the stairs. In my Chattanooga physical therapy clinic, I’ve worked with many people who say their knee hurts when they go up or down stairs, run, or even just after sitting for a while.

Symptoms include:

• A dull pain around the kneecap during activities like running or squatting.
  
• A grinding or clicking feeling when the knee moves.
  
• Pain that comes on after running or prolonged sitting.
  
  

Causes of runner’s knee can include muscle imbalances (like weak quads or hips), poor running form, or tightness around the knee. I always start with a thorough movement assessment. I look at how your hips, knees, and ankles move together. Many runners benefit from strengthening the hip and thigh muscles to stabilize the kneecap and loosening tight muscles around the knee.

At my Hixson clinic, I use hands-on therapy, guided stretching, and exercises. For example, I might teach you quad-strengthening moves or glute activation exercises to take pressure off the knee. A patient of mine once struggled with knee pain that put her running on hold. After a few weeks of focused physical therapy - following years of pain while running - she was not only pain-free but also felt more confident on her runs.

2. Achilles Tendonitis
Achilles tendonitis is another frequent complaint at my Hixson clinic. It shows up as pain at the back of the heel, especially when the tendon is stretched or loaded (like first thing in the morning or during running and jumping). Runners often tell me their calves and heels feel tight, and they sometimes hear a small “pop” of pain if the tendon gets inflamed.

Achilles tendonitis often comes from overuse — hitting the trails too hard, sprinting uphill on Lookout Mountain, or not giving the calf muscles enough time to adapt. In Hixson and Red Bank (hilly areas of Chattanooga), I see it a lot after spring marathon training or long hill sessions.

When a runner comes in with Achilles pain, I first check factors like calf tightness, foot mechanics (high arches or flat feet), and training errors. Treatment in my practice often includes:

• Eccentric calf raises and tendon-loading exercises (slow lowering movements to strengthen the tendon).
  
• Manual therapy to loosen the calf muscles and improve tendon mobility.
  
• Discussing footwear or tweaks in running form if needed.
  
• Adding heel lifts or taping for extra support.
  
  

One of my patients, an active 40 year old, had stiff ankles and needed strengthening of his achilles to help get rid of his pain. After a few sessions with guided therapy, his ankles were no longer holding him back from the gym workouts. 

3. Shin Splints (Medial Tibial Stress Syndrome)
Shin splints cause a burning or aching pain along the inner part of the lower leg. Runners often notice this pain when they increase mileage too fast or run on hard surfaces or uneven trails. It feels tender to the touch on the shin bone (tibia), and usually shows up partway through a run.

In Chattanooga, shin splints can happen to anyone: a newbie adding too many miles, or even a seasoned runner trying out concrete sidewalks. In my physical therapy assessments, I look at muscle flexibility (tight calves and ankles can contribute) and training habits.

Here’s what I focus on with shin splints:

• Gradual Progression: Plan a gradual return to running, sometimes substituting low-impact cardio (like cycling) to let the shins settle while keeping you fit.
  
• Foot and Ankle Mobility: Gentle stretches and manual therapy to loosen tight calves and Achilles so the lower leg can handle impact better.
  
• Strengthening: Build up the muscles around the shin and ankle. Improving ankle control and calf strength helps distribute forces.
  
• Footwear and Support: Evaluate running shoes or add arch support if needed (especially if flat feet are a factor).
  
  

Even if you’re not currently dealing with shin splints, making small adjustments in mobility, strength, and training progression can go a long way toward keeping your legs healthy and pain-free. Helping runners move better and stay injury-free is a big part of what I do at Bounceback Physical Therapy.

4. Iliotibial (IT) Band Syndrome
IT band syndrome is notorious among runners who add speed workouts or hill runs. The pain is usually felt on the outside of the knee, sometimes extending up toward the hip. Runners often describe a sharp or burning pain on the outer knee after running a few miles. 

The IT band is a thick tissue that runs from the hip to the knee. It can get tight and rub against the knee if the hips or glutes aren’t doing their job. In my assessment, I check how well the hip abductors and glute muscles are working, and whether the IT band is too tight.

Treatment in my clinic typically involves:

• Foam Rolling and Manual Release: Hands-on therapy to release tension in the IT band and surrounding muscles.
  
• Hip and Glute Strengthening: Targeted exercises like side planks, lunges, and hip hikes to build the muscles that support the IT band.
  
• Gait Analysis: A subtle tweak in running form (like adjusting stride or increasing hip control) can make a big difference.
  
• Stretching Tight Muscles: Ensuring the tensor fasciae latae (TFL) and other hip muscles aren’t overly tight.
  
  

I’ve had IT band issues in the past. What works best for me is a solid warm-up to prime my glutes, mobilizing my knees before a run, and keeping an eye on my running form. That’s just how my body responds best. If you have IT band issues, you may have your own set of things to work on. 

5. Plantar Fasciitis (Heel Pain)
Plantar fasciitis is a common cause of heel and arch pain among runners. People with plantar fasciitis often say they feel a sharp or stabbing pain under their foot when they take their first steps in the morning, or when they start running. During a run it might ease up a bit or stay sore throughout.

This injury happens when the plantar fascia (the band under your foot) gets overstretched or strained. Many athletes I’ve treated here in town have triggered their heel pain by incorporating steep trail descents or using shoes with poor support.
In my physical therapy sessions for plantar fasciitis, I focus on:

• Foot Stretching and Mobility: Gentle stretches and mobilizations for the foot and Achilles to take tension off the plantar fascia.
  
• Strengthening the Foot Arch: Exercises to strengthen the intrinsic foot muscles (short foot exercises) and calf muscles.
  
• Night Splints or Taping: I often demonstrate taping the foot arch for support during activity, or using a night splint so the fascia stays stretched overnight.
  
• Assessing Footwear: Sometimes simply changing to a better running shoe or using a custom insole makes a huge difference.
  
  

One of my patients had plantar fasciitis for 5 years. It was on both legs, but it was worse on the right leg. She’s gotten a lot of relief from upgrading her shoes, but continues to have pain when her feet aren’t supported. Her biggest issue was tight calves and weak ankles that weren’t supporting her arch.

Ready to Bounce Back from Pain?
If you’re struggling with any of these running injuries, I’d love to help. At Bounceback Physical Therapy, every session is one-on-one, hands-on, and built around your goals.

Schedule your free 15-minute phone consultation here and let’s get you back to the trails — stronger and pain-free.