Running is among Canadians’ favourite forms of exercise. As just over a quarter of Canadians who participate in sports are runners, the sport is as popular as ever and, with summer now in full swing, more people are kickstarting their running routines.

But whether you’re trying to complete your first 5K or training for an upcoming marathon, it’s important to be proactive in protecting your back and joints. The consistent impact with the ground can result in knee and back pain, potentially derailing your progress before the habit has set in.

This is a story very familiar to Dr. Paolo De Ciantis, a chiropractor, OCA board member, and owner and clinical director of SportsRehabTO. Throughout his career, Dr. De Ciantis has been helping runners manage their pain so that they can meet their goals and improve their fitness without sacrificing their back and joint health.

Running risks, especially for beginners

The most common running injuries Dr. De Ciantis sees involve the ankles, knees or lower back.

“The mechanical nature of running can create micro trauma to bone or soft tissue that, over time, creates a macro injury,” he said. “Typically, new runners could suffer from pain of muscles and ligaments in their knees or hips.”

Because it’s a relatively simple form of exercise, many aspiring runners will jump in without considering all its health risks. Dr. De Ciantis always advises speaking with a chiropractor first to help determine an appropriate starting level.

By managing your pace, distance and the frequency of your runs, you can mitigate the risk of injury by not overburdening your body.

“Running too far and too long is the biggest mistake beginners make,” says Dr. De Ciantis.

How to manage pain from running

Simple adjustments to your running routine can go a long way in preventing and managing pain, says Dr. De Ciantis. Taking a few minutes to properly warm up and stretch out the appropriate muscle groups prevents injuries that could de-rail your progress.

In addition, incorporating simple strength exercises aimed at your knees and hips can help strengthen those joints. These can be simple exercises done completely at home and with minimal equipment, so Dr. De Ciantis recommends they become a part of every runner’s weekly routine.

Running form is also a common issue Dr. De Ciantis sees at his clinic.

For example, Dr. De Ciantis says around 85 per cent of runners are “rear foot strikers,” meaning they contact the ground with their heel. The remaining 15 per cent, he says, prefer to contact the ground with either the middle or the front of their foot. This is a natural inclination that Dr. De Ciantis suggests runners don’t try to adjust but rather approach an expert for optimization.

“As I examine how they run in their natural form, I can suggest subtle changes in order to improve their running mechanics that can make their runs more efficient and minimize risk of injury,” he says.

When to see a chiropractor

Feeling sore after a run is common, especially among beginner runners. But it’s important to be mindful of your pain and understand when to seek medical attention.

“If there is pain experienced during running or if there are painful and swollen joints during running, they should seek chiropractic attention,” says Dr. De Ciantis.

“If the soreness limits motion, the ability to perform daily activities or affects sleep, I usually suggest individuals to seek medical attention immediately.”

As a chiropractor, Dr. De Ciantis has helped many patients structure running routines that are sustainable and lead to long-term results. He helps his patients by assessing their pace, intensity and frequency of their running.

“With the help of a chiropractor, everyone can start their running journey with the confidence that they are improving their fitness and minimizing the risk of serious injury,” says Dr. De Ciantis.

For more health and lifestyle tips, visit our Chiropractors Helping Patients blog. Or, get in touch with Dr. De Ciantis at sportsrehabTO.com or on Instagram at @drpaolod.