Therapy with Kara Blair, PT
Whether you’re lacing up for your first 5K or training for your tenth marathon, our physiotherapy services are designed to help runners of every level move better, feel stronger, and stay injury-free.
Running Injury Rehab
Recover Stronger, Run Smarter
Therapy with Kara Blair, PT
Whether you’re lacing up for your first 5K or training for your tenth marathon, our physiotherapy services are designed to help runners of every level move better, feel stronger, and stay injury-free.
Why Runners Trust Us | Progress Physio Approach
Running places unique demands on the body — and we’re here to support you every step of the way.
We don’t just treat the injury — we look at the full picture, identifying the root causes and helping you prevent future setbacks.
Our clinicians perform a comprehensive assessment of your biomechanics, Range of Motion (ROM) and strength. We also look at your training goals and history to determine if are applying the best training metrics for your abilities.
Our team specializes in treating common running-related issues like:
1. Shin Splints (Medial Tibial Stress Syndrome)
Pain and tenderness along the inner edge of the shinbone. Often due to overtraining, poor footwear, or a sudden increase in running volume. Common in beginner runners or those returning after a break.
2. IT Band Syndrome (Iliotibial Band Friction Syndrome)
Pain on the outer knee or thigh caused by friction of the IT band over the femur during running. Often worsens with downhill running and is linked to hip weakness or poor biomechanics.
3. Runner’s Knee (Patellofemoral Pain Syndrome)
A dull ache around or behind the kneecap, especially when squatting, climbing stairs, or sitting for long periods. Typically due to poor kneecap tracking and muscle imbalances around the hip and knee.
4. Achilles Tendinopathy
Pain, stiffness, or swelling in the Achilles tendon, particularly in the morning or after running. Caused by overuse or tight calf muscles. May develop gradually or after a sudden increase in intensity.
5. Plantar Fasciitis
Sharp heel or arch pain, especially during the first steps in the morning. Caused by inflammation of the plantar fascia ligament, often from excessive foot pronation or inadequate footwear.
6. Stress Fractures
Tiny cracks in bones (usually tibia, metatarsals, or femur) from repetitive force or overtraining. Presents as localized bone pain that worsens with activity and improves with rest. Needs prompt medical attention.
7. Hip and Lower Back Pain
Can result from pelvic instability, poor core strength, or running on uneven terrain. Common culprits include gluteal tendinopathy, SI joint dysfunction, or lumbar strain.
8. Hamstring Strain or Tendinopathy
Pain in the back of the thigh or near the sit bone. Caused by overstretching or weakness in the hamstrings, often seen in runners who overstride or sprint frequently.
9. Calf Strain / Medial Gastrocnemius Strain
Sudden or gradual pain in the calf, usually due to explosive take-offs, speed work, or poor warm-up. More common in masters athletes or those returning from injury.
10. Peroneal Tendinopathy
Pain along the outside of the ankle or foot. Caused by repetitive strain or instability, especially in runners with high arches or lateral ankle sprains.
11. Tibialis Posterior Tendinopathy
Medial ankle or arch pain caused by dysfunction of the tibialis posterior tendon. Often linked to flat feet or overpronation, and worsens with long-distance running.
12. Patellar Tendinopathy (Jumper’s Knee)
Pain at the base of the kneecap. While more common in jumping sports, it can affect runners doing hill sprints or intervals. Caused by overload of the patellar tendon.
13. Gluteal Tendinopathy (Lateral Hip Pain)
Pain on the outside of the hip, often worsened by sleeping on the side or walking. Common in women and linked to weak glutes or poor pelvic control during running.
14. Piriformis Syndrome
Deep buttock pain caused by the piriformis muscle compressing the sciatic nerve. Mimics sciatica and is aggravated by prolonged sitting or uphill running.
15. Nerve Entrapments (e.g., Sciatic, Sural Nerve)
Burning, tingling, or numbness during or after running. These may mimic muscle strains but stem from nerve irritation or entrapment due to poor biomechanics or muscle tightness.
16. Anterior Compartment Syndrome (Chronic Exertional)
Tightness, burning, or pain in the front of the shin that worsens during a run and eases with rest. Caused by increased pressure in the anterior compartment of the lower leg.
17. Sesamoiditis
Pain beneath the big toe, often described as stepping on a pebble. Inflammation or irritation of the sesamoid bones under the toe joint, especially in forefoot strikers or minimalist shoe users.
1. Shin Splints (Medial Tibial Stress Syndrome)
Pain and tenderness along the inner edge of the shinbone. Often due to overtraining, poor footwear, or a sudden increase in running volume. Common in beginner runners or those returning after a break.
2. IT Band Syndrome (Iliotibial Band Friction Syndrome)
Pain on the outer knee or thigh caused by friction of the IT band over the femur during running. Often worsens with downhill running and is linked to hip weakness or poor biomechanics.
3. Runner’s Knee (Patellofemoral Pain Syndrome)
A dull ache around or behind the kneecap, especially when squatting, climbing stairs, or sitting for long periods. Typically due to poor kneecap tracking and muscle imbalances around the hip and knee.
4. Achilles Tendinopathy
Pain, stiffness, or swelling in the Achilles tendon, particularly in the morning or after running. Caused by overuse or tight calf muscles. May develop gradually or after a sudden increase in intensity.
5. Plantar Fasciitis
Sharp heel or arch pain, especially during the first steps in the morning. Caused by inflammation of the plantar fascia ligament, often from excessive foot pronation or inadequate footwear.
6. Stress Fractures
Tiny cracks in bones (usually tibia, metatarsals, or femur) from repetitive force or overtraining. Presents as localized bone pain that worsens with activity and improves with rest. Needs prompt medical attention.
7. Hip and Lower Back Pain
Can result from pelvic instability, poor core strength, or running on uneven terrain. Common culprits include gluteal tendinopathy, SI joint dysfunction, or lumbar strain.
8. Hamstring Strain or Tendinopathy
Pain in the back of the thigh or near the sit bone. Caused by overstretching or weakness in the hamstrings, often seen in runners who overstride or sprint frequently.
9. Calf Strain / Medial Gastrocnemius Strain
Sudden or gradual pain in the calf, usually due to explosive take-offs, speed work, or poor warm-up. More common in masters athletes or those returning from injury.
10. Peroneal Tendinopathy
Pain along the outside of the ankle or foot. Caused by repetitive strain or instability, especially in runners with high arches or lateral ankle sprains.
11. Tibialis Posterior Tendinopathy
Medial ankle or arch pain caused by dysfunction of the tibialis posterior tendon. Often linked to flat feet or overpronation, and worsens with long-distance running.
12. Patellar Tendinopathy (Jumper’s Knee)
Pain at the base of the kneecap. While more common in jumping sports, it can affect runners doing hill sprints or intervals. Caused by overload of the patellar tendon.
13. Gluteal Tendinopathy (Lateral Hip Pain)
Pain on the outside of the hip, often worsened by sleeping on the side or walking. Common in women and linked to weak glutes or poor pelvic control during running.
14. Piriformis Syndrome
Deep buttock pain caused by the piriformis muscle compressing the sciatic nerve. Mimics sciatica and is aggravated by prolonged sitting or uphill running.
15. Nerve Entrapments (e.g., Sciatic, Sural Nerve)
Burning, tingling, or numbness during or after running. These may mimic muscle strains but stem from nerve irritation or entrapment due to poor biomechanics or muscle tightness.
16. Anterior Compartment Syndrome (Chronic Exertional)
Tightness, burning, or pain in the front of the shin that worsens during a run and eases with rest. Caused by increased pressure in the anterior compartment of the lower leg.
17. Sesamoiditis
Pain beneath the big toe, often described as stepping on a pebble. Inflammation or irritation of the sesamoid bones under the toe joint, especially in forefoot strikers or minimalist shoe users.
What to Expect | Running Rehab
Every runner is different, so we tailor our approach to meet your individual goals:
- Comprehensive AssessmentWe analyze your running gait, muscle balance, flexibility, and joint function to identify imbalances and potential injury risks.
- Personalized Treatment PlanWe combine hands-on therapy with evidence-based treatments like Extracorporeal Shockwave Therapy (ESWT), personalized exercise programs, cross-training strategies, and structured return-to-run plans — all designed to accelerate your recovery and enhance performance.Yes, there’s homework — because lasting results require teamwork. Your commitment, paired with our expertise, is what gets you back to running pain-free and stronger than before.
- Performance Coaching & Injury Prevention
We work with you to build strength, improve biomechanics, and increase your running efficiency — whether you’re returning from injury or chasing a personal best.
What to Expect | Running Rehab
Every runner is different, so we tailor our approach to meet your individual goals:
- Comprehensive AssessmentWe analyze your running gait, muscle balance, flexibility, and joint function to identify imbalances and potential injury risks.
- Personalized Treatment PlanWe combine hands-on therapy with evidence-based treatments like Extracorporeal Shockwave Therapy (ESWT), personalized exercise programs, cross-training strategies, and structured return-to-run plans — all designed to accelerate your recovery and enhance performance.Yes, there’s homework — because lasting results require teamwork. Your commitment, paired with our expertise, is what gets you back to running pain-free and stronger than before.
- Performance Coaching & Injury Prevention
We work with you to build strength, improve biomechanics, and increase your running efficiency — whether you’re returning from injury or chasing a personal best.