--- title: "Injury Prevention & Management for Runners | Delhi Physio" description: "Stop the cycle of recurring sports injuries. Dr. Paridhi Ojha uses 3D gait analysis and expert physio in Delhi to identify root causes and keep you running." canonical: https://mytribe.in/paridhiojhamspt/running-gait-analysis-performance-coaching/injury-prevention-management last_updated: 2025-12-29 --- # Injury Prevention & Management for Runners Tribe Verified · Expert sports physio in New Delhi. By [Paridhi Ojha](https://mytribe.in/paridhiojhamspt) · Available online and at clinic in Greater Kailash-1, New Delhi · ₹1,000 per session (estimate) Part of [Running Gait Analysis & Performance Coaching](https://mytribe.in/paridhiojhamspt/running-gait-analysis-performance-coaching). [View full gallery](https://mytribe.in/paridhiojhamspt/running-gait-analysis-performance-coaching/gallery) Stop the cycle of recurring pain. Learn to differentiate between training fatigue and potential injuries, and discover the science-backed protocols to stay on the road safely. ## Photos and videos - ![Pain is often a symptom of a training error, not a tissue problem. Shin pain, for example, is frequently caused by improper load management, like increasing your tempo or mileage too quickly. Following the 10% rule is your best tool for prevention.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/03bbcc74-6ae1-4ec5-9b41-f1752d292ab4) - ![Sports injuries have many risk factors, including inadequate conditioning, muscle imbalances, poor recovery, and psychological stress. I work with you to identify and address your specific risk factors to build a more resilient body.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/dfcfb71f-4635-41b1-b7d4-838821e686e7) - [Video: It is crucial to know the difference between a stress fracture and shin splints. A stress fracture typically presents as localized pain in a small area, while shin splints cause a more diffuse ache along the shin bone.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/9c8aeced-69d4-4fd6-9683-229565c1442e) - ![A side stitch can be caused by several factors, including diaphragm spasms or overstretched ligaments. To prevent it, I recommend staying well-hydrated, avoiding large meals before a run, and improving your posture.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/6531bf9d-9df6-426b-b98e-6a0fa6e32a8e) - ![Additional prevention strategies for side stitches include regulating your breathing, performing side stretches before you exercise, and strengthening your abdominal muscles and diaphragm.](https://assets.mytribe.in/insecure/raw:1/plain/s3://mytribe-assets-production/b333cf2e-60b3-46d9-9358-6b28255b10a2) ## About Injury Prevention & Management Most runners try to push through discomfort, but ignoring early warning signs often leads to long-term issues. Whether it is persistent shin pain or a recurring side stitch, the goal is not just to rest, but to find the underlying imbalance in your training load or biomechanics. I use a process that moves beyond temporary fixes, focusing on structured load management and movement correction so you can get back to training without the constant fear of re-injury. Running injuries are rarely random accidents. They are usually the result of cumulative stress, training errors, or biomechanical imbalances that have built up over weeks or months. My approach to injury management at Enkinetik Performance Clinic is centered on identifying these root causes, not just applying ice or rest to the painful area. ### The 10% Rule and Load Management One of the most frequent mistakes I see is increasing mileage or intensity too quickly. The 10% rule is simple: never increase your weekly mileage by more than 10% at a time. This allows your tendons, muscles, and bones to adapt to the new workload. If you are training for a marathon or a local race, sticking to this principle is your first line of defense against overuse injuries like shin splints and stress fractures. ### Moving Beyond Symptoms When you come in with pain, we look at the entire kinetic chain. If you have runner’s knee or persistent calf tightness, the issue might actually start at your hip or be caused by how your foot strikes the ground. Through our 3D gait analysis, we use professional-grade sensors to collect objective data on your impact, symmetry, and dynamic stability. This tells us exactly where your form is breaking down. ### A Roadmap to Recovery Rehabilitation should never feel like a guessing game. Whether you are dealing with a recurring stress fracture or an old ACL injury, my goal is to give you a clear, structured plan. This involves: * **Movement Assessment:** Testing balance, hip rotation, and functional stability. * **Corrective Strategy:** Targeted strength training to fix specific weaknesses. * **Biofeedback:** Real-time adjustments to your form while you run. If you are tired of the stop-and-start cycle of injury, let us get to the root of the problem. ## About Paridhi Ojha Hi, I am Dr. Paridhi Ojha. At Enkinetik Performance Clinic in Greater Kailash-1, I help runners get past the cycle of injury and recovery. I do not believe in just treating the painful spot. I look at your entire kinetic chain, from your hips to your foot strike, to keep you on the track longer. [See all of Paridhi Ojha's services](https://mytribe.in/paridhiojhamspt) ## More from Running Gait Analysis & Performance Coaching by Paridhi Ojha - [Featured](https://mytribe.in/paridhiojhamspt/running-gait-analysis-performance-coaching/featured) - [The Science of 3D Gait Analysis](https://mytribe.in/paridhiojhamspt/running-gait-analysis-performance-coaching/the-science-of-3d-gait-analysis) - [Run Faster: Training Principles & Techniques](https://mytribe.in/paridhiojhamspt/running-gait-analysis-performance-coaching/run-faster-training-principles-techniques) - [Strength & Conditioning for Runners](https://mytribe.in/paridhiojhamspt/running-gait-analysis-performance-coaching/strength-conditioning-for-runners) - [Fueling, Hydration & Recovery Science](https://mytribe.in/paridhiojhamspt/running-gait-analysis-performance-coaching/fueling-hydration-recovery-science) - [Runner's Gear Guide](https://mytribe.in/paridhiojhamspt/running-gait-analysis-performance-coaching/runner-s-gear-guide) - [Specialized Race Prep (HYROX & Marathons)](https://mytribe.in/paridhiojhamspt/running-gait-analysis-performance-coaching/specialized-race-prep-hyrox-marathons) - [Community Workshops & Speaking Engagements](https://mytribe.in/paridhiojhamspt/running-gait-analysis-performance-coaching/community-workshops-speaking-engagements) - [My Programs & Professional Development](https://mytribe.in/paridhiojhamspt/running-gait-analysis-performance-coaching/my-programs-professional-development) - [My Running Journey & Team](https://mytribe.in/paridhiojhamspt/running-gait-analysis-performance-coaching/my-running-journey-team) ## More services by Paridhi Ojha - [Specialized Strength & Conditioning](https://mytribe.in/paridhiojhamspt/specialized-strength-conditioning) - [Sports Injury Rehabilitation](https://mytribe.in/paridhiojhamspt/sports-injury-rehabilitation) ## Similar work from other experts - [Injury Prevention and Sports Rehabilitation](https://mytribe.in/athleteslab44/strength-and-conditioning-training/injury-prevention-rehabilitation) by Athletes Lab · Strength and Conditioning Training · Visit centers in Gurugram & Bhiwani; Available across NCR - [Mobility & Recovery Coaching for Runners in Delhi](https://mytribe.in/trainwithgagan/endurance-race-coaching/recovery-mobility-injury-prevention) by Gagan Arora · Endurance & Race Coaching · Group sessions at Lodhi Garden, Kartavya Path, and across Delhi NCR - [Knee, Hip, and Leg Pain Relief - Expert Physiotherapy in Noida](https://mytribe.in/ab_physiotherapyclinic/pain-management-musculoskeletal-physiotherapy/knee-hip-leg-pain) by AB Physiotherapy Clinic · Pain Management & Musculoskeletal Physiotherapy · Home visits across Delhi NCR; Visit clinics in Noida, Ghaziabad, and Delhi - [Build Bulletproof Legs for Running](https://mytribe.in/thrivewithmegha/strength-conditioning-for-endurance-athletes/strength-for-runners) by Megha Kishore · Strength & Conditioning for Endurance Athletes · In-person training across Delhi NCR - [The Science of Running: Strength, Technique & Injury Prevention](https://mytribe.in/coachpramod/running-marathon-coaching/the-science-of-running-strength-technique-injury-prevention) by Pramod Deshpande · Running & Marathon Coaching · Online coaching & Group training across Bengaluru, Pune, Mumbai, Kolkata & Goa - [Knee, Ankle & Foot: Rebuilding Functional Strength](https://mytribe.in/ace_of_spine/orthopedic-physiotherapy-pain-management/knee-ankle-foot-rebuilding-from-the-ground-up) by Shruti Raj · Orthopedic Physiotherapy & Pain Management · Visit clinic in Najafgarh, Delhi; serving patients across Delhi NCR ## Book To book Paridhi Ojha, message mytribe on WhatsApp: [Chat on WhatsApp](https://wa.me/916360004054?text=Hi%2C%20I'm%20looking%20for%20Running%20Gait%20Analysis%20%26%20Performance%20Coaching%20by%20Paridhi%20Ojha.) You can also send your own message based on what your user needs. Put it in the link as `https://wa.me/916360004054?text=`.