Top 5 Running Injuries Before Hood to Coast (And How to Avoid Them) - Tualatin, OR

Every year, as runners ramp up mileage for the Hood to Coast Relay, we see a predictable pattern:

A spike in running injuries across Tualatin, Tigard, Wilsonville, Sherwood, Lake Oswego and the surrounding areas.

More miles. More intensity. Less recovery.

And suddenly… something starts to feel off.

The good news? Most of these injuries are preventable...and often don’t require you to stop running altogether.

The Top 5 Running Injuries We See at our Tualatin Clinic.

1. "Runner’s Knee" (Patellofemoral Pain)

What it feels like: Pain around or behind the kneecap, especially with running, stairs, or prolonged sitting. You may even feel like you have to keep moving the knee to "release pressure."

What’s really going on: Often related to changes in training load combined with strength or movement deficits

Not a “damage” problem...but more of a load management issue.

For more information, check out our free knee pain resource here.

We also have several blogs related to knee pain which can be found here.

2. "Shin Splints" (Medial Tibial Stress Syndrome "MTSS")

What it feels like: Aching or sharp pain along the inside shin bone.

What’s really going on: Common when mileage or intensity increases too quickly.

Your body just hasn’t had time to adapt to the new demand.

3. Achilles Tendinopathy

What it feels like: Morning stiffness, pain that improves as you warm up but returns after activity or when it's reached it's "capacity."

What’s really going on: The tendon is being asked to do more than it’s currently prepared for.

This is a "capacity" problem, not just inflammation.

For more information, check out our free general tendinopathy pain resource here!

4. "IT Band" Pain or outside Quad pain

What it feels like: Sharp or burning pain on the outside of the knee during runs.

What’s really going on: Often linked to repetitive loading patterns and increased distance.

Not something you need to “foam roll into submission.” We will still write a fun blog on this! Stay tuned.

5. Plantar Fasciitis

What it feels like: Heel pain, especially with the first few steps in the morning.

What’s really going on: The foot is under more stress than it can currently tolerate.

Another example of load > capacity.

For more information, check out our free plantar fasciitis pain resource here!

Here's what most runners don't realize:

These aren’t random injuries... and they’re not usually caused by “damage.”

They’re overload problems.

Meaning: Your training load has exceeded your body’s current capacity.

How to Prevent Running Injuries

You don’t need to stop running. You need to train smarter.

1. Progress your mileage gradually

Avoid big spikes in:

• Weekly mileage

• Intensity

• Frequency

Small, consistent increases win every day.

2. Strength train 2–3x/week

Focus on:

• Quads

• Glutes

• Calves

Stronger tissues = better load tolerance.

3. Listen early... not late

That “slight ache”? That’s your your body telling you something.

Addressing it early = staying in training. Ignoring it = possibly forced time off later.

Sometimes calming it down and building back up works wonders.

When should you get help?

If something feels:

• Persistent

• Worsening

• Or different than your normal soreness

…it’s worth getting it looked at.

How we help runners at Elevate PT

At Elevate Physical Therapy, we specialize in running injury treatment in Tualatin, OR and surrounding areas.

We are runners ourselves...we get you!

Our goal isn’t to pull you out of running...it’s to help you stay in it while addressing the root cause.

You’ll get:

• A clear plan

• Individualized guidance

• Strategies to keep training safely

  
  

Ready to stay on track for Hood to Coast?

If you’re training for Hood to Coast and something feels off, don’t wait.

Reach out early and keep your training moving forward.

503.415.0349 or reach out through our website!