Run Farther, Run Stronger – Without Pain

Chattanooga’s trails, roads, and riverwalk are calling – but if you’re a runner sidelined by pain, it can be incredibly frustrating. At Bounceback Physical Therapy, I specialize in helping runners of all levels heal from injuries and even improve their stride. I understand the unique demands of running, whether you’re training for the Chickamauga Marathon, hitting the Riverwalk for daily jogs, or tackling the trails of Lookout Mountain on weekends. My Hixson-based clinic provides one-on-one care for runners in Chattanooga, Hixson, Red Bank, Soddy-Daisy, Lakesite, and surrounding areas. I won’t just tell you to “stop running” – I’ll work with you to fix what’s causing your pain so you can keep running and reach your personal goals. Book your discovery call today, and let’s get you back on track (or trail) pain-free!

Common Running Injuries I Treat

Running is a fantastic activity, but it also puts repetitive stress on the body. Over time or due to training errors, you might develop injuries that slow you down. The good news: most running injuries are very treatable with the right approach. Some of the most frequent running-related conditions I see at Bounceback PT include:

• Runner’s Knee (Patellofemoral Pain): That dull ache around or behind the kneecap that flares up during or after runs – especially on hills or stairs. Runner’s knee is often due to poor tracking of the kneecap from muscle imbalances or overuse. I can help by strengthening supportive muscles (like your quads and hips) and improving your running mechanics.
  
  
  
• Shin Splints: Pain along the shin (front or inner lower leg) that tends to come on with increased mileage. This can result from sudden training increases, improper footwear, or tight calves. Left unchecked, shin splints can progress toward stress fractures, so it’s key to address early. I’ll work on calf flexibility, foot mechanics, and training modifications to calm this pain.
  
  
  
• Achilles Tendinitis & Ankle Pain: Running can irritate the Achilles tendon (back of your ankle) or cause general ankle soreness, especially if you increase speed or distance too quickly. Tight calf muscles and limited ankle mobility often contribute. My approach might include dry needling those tight calves and teaching eccentric strengthening exercises to safely load the tendon and promote healing.
  
  
  
• Plantar Fasciitis & Foot Pain: That sharp heel or arch pain with your first steps out of bed or during runs could be plantar fasciitis – a common issue for runners. I address this with a combination of calf/foot stretching, manual therapy to the plantar fascia and surrounding tissues, and footwear or orthotic advice. Proper foot mechanics and hip strength (to reduce strain on the feet) are also key parts of my treatment plan.
  
  
  
• IT Band Syndrome: Pain on the outside of the knee (or occasionally the outer hip) that usually strikes during longer runs or downhill runs. It’s caused by irritation of the iliotibial band. I tackle IT band issues by loosening tight tissues (foam rolling only goes so far – I do targeted manual therapy) and correcting any weaknesses in the hips and glutes that put extra tension on that band.
  
  
  
• Hip Pain: Runners can experience hip flexor strains, bursitis in the hip, or deep hip pain from piriformis syndrome. Often, weak gluteal muscles and poor running form contribute. I’ll evaluate your hip strength and flexibility, and use techniques like manual therapy or taping if needed to support the area while it heals.
  
  
  
• Lower Back Pain: Sometimes, issues in a runner’s form or core weakness manifest as back pain. If you feel aching or stiffness in your lower back during or after runs, it’s important to assess. I often find tight hip flexors and weak core/back muscles in these cases. By improving your core stability and running posture, I can alleviate back pain and help you run more efficiently.
  
  
  
• Neck/Shoulder Tension & Headaches: While running is primarily a lower-body activity, some runners hold a lot of tension in their shoulders or clench their jaw, leading to neck stiffness or headaches on longer runs. I can work on upper body posture and relaxation techniques as part of a holistic running approach (so you’re not shrugging those shoulders by mile 10!).
  
  
  

If you don’t see your specific issue listed, don’t worry – I treat all kinds of running-related pain. From hamstring strains to knee meniscus injuries, I have you covered. And importantly, I know that every runner’s situation is unique. Two people with “runner’s knee” may need very different treatment plans depending on what caused it.


Run-Specific Rehab: How I Help You Heal & Improve

What can you expect at Bounceback PT as a runner? First off, a thorough evaluation of your entire running kinetic chain. I’ll likely ask about your training schedule, past injuries, and even look at your shoes’ wear pattern. If possible, I may analyze your gait – watching you run, either on a treadmill or outside, to catch any form issues (such as overstriding, excessive pronation, or asymmetries in your stride).
Once I identify the factors contributing to your injury, I’ll build a comprehensive plan that includes:

• Hands-On Treatment (Manual Therapy): Runners often develop tight spots or joint restrictions that need manual work. I use techniques to mobilize your joints (for example, improving ankle dorsiflexion if a stiff ankle is altering your foot strike) and release tension in overworked muscles. If your quads or calves feel like rocks, some targeted massage and stretching can do wonders. Many runners are amazed at how a brief manual therapy session can increase their flexibility or reduce pain, allowing them to run with a better stride.
  
  
  
• Dry Needling for Quick Relief: Those deep knots in your calves, quads, or hips can be stubborn. Dry needling is a potent way to relax these trigger points and stimulate blood flow for healing. For instance, if you have chronic calf tightness that’s contributing to Achilles or shin pain, a couple of needles in the hotspot can provide near-immediate relief and improve your ankle motion. I combine this with other therapies for maximum effect, but it’s often a game-changer for runners.
  
  
  
• Customized Strength & Stretch Routine: I’ll prescribe exercises specifically for you. Commonly, runners benefit from strengthening the glutes (to control hip and knee alignment), core (for stability), and ankles/feet (for push-off strength and balance). I’ll teach you exercises like single-leg squats or monster walks to build stability, or perhaps heel raises on a step to strengthen your calves and Achilles safely. On the flip side, I’ll also address flexibility where needed – for example, gentle hip flexor and hamstring stretches if those are limiting your stride. The routine you get will be tailored: if you’re an ultramarathoner, it might include endurance exercises; if you’re a sprinter, maybe more power and agility drills.
  
  
  
• Gait Retraining: If I identify inefficiencies or harmful patterns in your running form, I’ll coach you on adjustments. This could be as simple as suggesting a higher cadence (steps per minute) to reduce impact on your knees, or teaching you how to engage your core and glutes more when you run uphill. I might do some quick drills with you – for example, practicing a midfoot strike or proper arm swing – during your sessions. Over time, these tweaks can make a huge difference in preventing re-injury and even improving your personal race times.
  
  
  
• Education & Training Guidance: I’m not just a therapist, I’m your coach in recovery. I’ll talk about training errors that might have led to your injury (maybe a too-quick mileage increase or inadequate rest days) and help you plan a sensible return-to-running program. I want you to have the knowledge to manage your training smartly. If needed, I’ll collaborate on a plan that gradually ramps you back up to full mileage, with cross-training suggestions if appropriate. My aim is to get you back to running safely and to equip you with strategies to stay healthy down the road.
  
  
  
• Shoes and Gear Advice: Runners know how vital shoes are. I’ll take a look at your footwear and orthotics (if you use them). If I suspect your shoes aren’t right for your feet or gait, I’ll make recommendations. I can’t sell you shoes, but I can certainly advise whether you might benefit from a more supportive shoe, a cushioned shoe, or even a change in shoe drop. Little things like lacing technique or using ankle braces/tape for support (temporarily) might also come up. I leave no stone unturned because I know every detail matters for a runner.
  
  
  

My approach is evidence-based and runner-tested. I even wrote a blog on the Top 5 Running Injuries (and how to prevent them) – because educating runners is a big part of what I do. I love seeing my runners not just recover, but come back smarter and sometimes even faster. For example, by correcting that slight hip drop in your gait, you might find you run more efficiently with less effort. That’s a win-win.


Miles of Smiles: Runner Testimonials

I’ve had the privilege of helping many runners in the Chattanooga area overcome injuries that they thought might be race-enders. Here’s an example of one runner’s success story:

“Dr. Chase is the first PT I’ve seen in a seven-year journey to accurately diagnose my running injuries... After a thorough assessment, he provides a personalized plan to address the root cause of injury for a long term fix. If you are looking for a PT with answers, Dr. Chase is your man!” – Kari, avid runner in Hixson

Kari’s experience highlights a couple of things. She’d seen multiple providers over seven years who couldn’t quite pinpoint the cause of her recurring running injuries. Here, I took the time for a thorough assessment and finally nailed down the root issues. With a personalized plan (very likely involving the kind of targeted strengthening and form work described above), she achieved a long-term fix – not just a quick patch-up. Now she runs with confidence again, knowing that her body is moving correctly and resiliently. And as she said, if you’re looking for a PT with answers – someone who truly understands running – I’m here for you.


Ready to run pain-free? Whether you’re training for your first 5K or you’re a seasoned marathoner chasing a PR, don’t let injuries keep you off the road. Book your discovery call today! I’ll discuss what’s bothering you and outline how I can help, so you can lace up and hit the pavement with a smile. My Hixson location is convenient for runners from all over Chattanooga and surrounding areas – and I offer the one-on-one, runner-centric care that will get you back to your favorite trails in no time. Let’s keep you running strong for miles and miles to come!