Atleta Physical Therapy

10/02/2026

I’ve had the opportunity to work with hundreds of ultramarathoners, from 5-mile races all the way up to 100-milers, and there are three muscle groups I consistently see becoming problematic on race day.

Today, I want to break down those three muscle groups and what they might be telling you about your training.

Before we get into it, some soreness and fatigue are expected when you’re running extremely long distances. That’s part of the sport. But if the same muscles are consistently burning out, getting painful, or becoming the limiting factor in your race, it’s worth taking a closer look.

1. The Glutes 🍑
The first, and probably most common, muscle group I work on during an ultra is the glutes.
And for a lot of runners, the hills are the culprit.
If you lack adequate lateral hip strength or single-leg stability, your glutes can get smoked pretty quickly, especially during long climbs and uneven terrain.

2. The Quads 🦵
Next are the quads.
And unlike the glutes, it's usually the downhills that get them.
One reason may simply be a lack of eccentric strength, your quads have to produce force while lengthening to control your body and absorb the impact of each downhill step.
If your quads are completely destroyed every time you hit a long descent, that may be a sign that you haven't adequately trained them for that demand.

3. The Calves 🐄
The final one is the calf muscles.
Calf fatigue can come from a number of different factors, including footwear, ankle mobility, foot posture, arch strength, or simply not having enough calf strength and endurance.
And when you're running for hours, even a small limitation can become a big problem.
Your running program should obviously reflect the demands you're going to face on race day, but there is also a huge amount of value in cross-training and strength work.

Building the strength and capacity of these muscle groups can help you better tolerate the demands of an ultra and potentially prevent them from becoming the limiting factor late in the race.

And don't overlook recovery.

Nutrition, adequate sleep, rest days, and recovery work all play a role in how prepared you'll be on race day.

You should feel fresh when you toe the starting line.

Because you can't perform your best unless you feel your best.

09/25/2026

Calf pain can be frustrating for runners, especially when it keeps coming back or starts limiting your training. But not all calf injuries are the same, and understanding the difference between the gastrocnemius and soleus can help you better understand what may be contributing to your symptoms.

In this video, I break down:
- The difference between calf strains and Achilles injuries
- The gastrocnemius vs. soleus
- Why each muscle can be injured differently
- Exercises to build calf strength and capacity
- A few simple benchmarks to consider when returning to running

As part of a return-to-running process, being able to perform 25–30 single-leg heel raises and 10–20 single-leg hops without symptoms can be useful benchmarks for determining whether your calf is ready to handle more running.

Of course, these are just pieces of the puzzle. Your symptoms, strength, training history, and the demands of your running program all matter when determining whether you're ready to return.

That wraps up our Runner’s Rehab Series. If there’s a specific running injury or topic you’d like me to cover in a future video, leave it in the comments.

09/17/2026

Do you run or walk on the outside of your feet? 🏃 👟
If you’ve noticed the outside of your shoes wearing down quickly, or you tend to put more weight through the outside of your feet when you run, this video is for you.

In Part 4 of our Runner’s Series, we’re talking about over-supination and why having trouble accessing pronation may contribute to issues higher up the chain, including the ankle, knee, or hip.

Here are 3 exercises to help improve your foot and ankle mechanics:
🦶 Ball Between Heel Calf Raises — helps target muscles involved in controlling pronation�🦶 Ankle Dorsiflexion/pronation — improves ankle mobility and your ability to access pronation�🦶 Wall Lean + Big Toe Loading — works on lateral ankle strength while encouraging pressure through the big toe

As always, these exercises are meant to supplement your running program, not replace it. The goal is to improve your body's ability to handle the demands of running.

Better movement. More capacity. Better running.

This is Part 4 of our Runner’s Series.�Next week: Calf injuries and what you can do about them. 👀

09/14/2026

09/10/2026

Shin splints are one of the most common running injuries—but they don’t have to keep you sidelined. 🏃‍♀️

If you’re dealing with pain along the front or inside of your shin when running, jumping, using stairs, or even walking, it may be shin splints (medial tibial stress syndrome).

One of the biggest pieces of the puzzle is training load. A sudden increase in mileage, frequency, or intensity can place more stress on your body than it’s currently prepared to handle.

That’s where strength and smart programming come in.

In this video, I go over 4 exercises that can help build the strength and capacity needed for running:
🏋️ Deficit heel raises�🦶 Toe raises�🏃 Single-leg RDL with knee drive�💪🏼 Forward weighted lunges

But remember: exercises alone aren't the answer. Your running program matters too. The goal is to gradually build your body's ability to handle the demands you're placing on it.
Don’t just treat the pain. Build the capacity to run.

This is Part 3 of our Runner’s Series.�Next week: Why do some runners walk or run on the outside of their feet? 👀

09/04/2026

Your quads shouldn’t be destroyed every time you run downhill. ⛰️🏃‍♂️

If uphill running feels fine but your quads are toast by the bottom, the problem may be your ability to handle eccentric loading.

Downhill running places a significant eccentric demand on your quads—meaning your muscles have to produce force while lengthening. Building that capacity can help you better tolerate downhill running and may even help reduce knee pain.

That’s why strength training should complement your running—not replace it.
Think of it as training your body to handle the demands of the sport you love.

This is Part 2 of our Runner’s Series.
Next week: Shin splints—why they happen and what you can do about them.
📍 Atleta Physical Therapy
🏃‍♂️ Built for runners. Built for performance.

08/28/2026

🏃‍♂️ 🏃‍♀️ RUNNER’S REHAB SERIES

Part 1/5: Glute Tendinopathy

Pain on the outside or back of your hip that may travel down the outside of your leg and progressively worsens during a run — especially on uphill portions — could be a sign of gluteal tendinopathy.

Gluteal tendinopathy occurs when the gluteal tendons become irritated and unable to tolerate the amount of load being placed on them.

It can sometimes occur alongside other sources of lateral hip pain, including bursitis or IT band-related symptoms.

The good news? You don’t necessarily have to stop running. 👏

Successful rehab often involves:

✅ Modifying your running volume and intensity to a tolerable level
✅ Gradually loading and strengthening the gluteal muscles
✅ Addressing factors contributing to the irritation
✅ Progressively building your running mileage back up

And here’s the important part:

Rehab isn’t just about getting out of pain.

The goal is to get you out of pain, keep you there, and help you perform better than before.

Stay tuned for Part 2 of our Runner’s Rehab Series next week, where we’ll talk about eccentrics and downhill running. ⛰️

Ready to get out of pain and start performing better than ever?

Reach out to Atleta Physical Therapy today.

08/27/2026

08/25/2026

A special thank you offer for all our local teachers, janitors, bus drivers, and administrators.

Please share this post if you or somebody you know is a teacher or school employee.

We know how hard those first few weeks back to school can be, and we are here to help!

08/19/2026

Atleta isn’t here to judge. We know life gets busy, workouts happen, and sometimes the home exercises don’t quite make it to the top of the priority list.

But the more honest you can be with your PT, the better we can help you figure out what’s actually going on and build a plan that works for you.

No judgment. Just better answers, better care, and better results.

To book an appointment, message us today or visit atletaphysicaltherapy.com to learn more!