Medically reviewed by Dr. Tom Biernacki, DPM — Board-Certified Podiatric Surgeon — Balance Foot & Ankle, Howell & Bloomfield Hills, MI. Last updated April 2026.

Running is the most common form of exercise among my patients — and it produces a predictable set of injuries. Here’s my comprehensive guide to the 8 most common running injuries I treat, with identification, treatment, and prevention for each.

1. Plantar Fasciitis

Onset: Gradual, often after a sudden mileage increase. Hallmark: Sharp heel pain with first steps in the morning. Treatment: Reduce mileage 40-50%, aggressive calf + plantar fascia stretching, arch support. Most cases resolve in 6–12 weeks with consistent management. See: Complete Plantar Fasciitis Guide.

2. Achilles Tendinopathy

Onset: Gradual, often from too-rapid mileage/intensity increases. Hallmark: Morning stiffness and pain at the back of the heel, improving with warmup but returning after runs. Treatment: Eccentric calf raises (the most evidence-based exercise), heel lift orthotics, activity modification. See: Achilles Treatment Guide.

3. Stress Fractures

Onset: Gradual, often in metatarsals or navicular. Hallmark: Pain that worsens throughout a run (not better), point tenderness over a specific bone. Treatment: Complete rest for 4–8 weeks, boot or cast for weight-bearing. Do NOT push through stress fractures — they can progress to complete fractures.

4. Ankle Sprains

Onset: Acute, usually from trail running or surface irregularities. Treatment: RICE immediately, early range-of-motion once swelling subsides, progressive ankle strengthening. A properly rehabbed Grade 2 sprain returns to full running in 3–6 weeks. An ignored one becomes chronic instability.

5. Morton’s Neuroma

Onset: Often worsened by narrow running shoes compressing the forefoot. Hallmark: Burning/tingling between 3rd and 4th toes, feels like a pebble in the shoe. Treatment: Wider toe box shoes, metatarsal pad, reducing weekly mileage temporarily. See: Neuroma Treatment Guide.

6. Peroneal Tendinopathy

Onset: Gradual, often after ankle sprains or increased trail running. Hallmark: Pain along the outer edge of the foot and ankle. Treatment: Rest, eccentric strengthening, arch support to reduce peroneal loading.

7. Posterior Tibial Tendon Dysfunction (PTTD)

Onset: Gradual flatfoot progression, common in overpronators. Hallmark: Pain along the inner ankle, progressive arch collapse. Treatment: Aggressive orthotic intervention early. Don’t ignore PTTD — it progresses to flat foot deformity requiring surgery if caught late.

8. Extensor Tendonitis

Onset: Often from aggressive uphill training or too-tight lacing. Hallmark: Pain on the top of the foot, tender to pressure. Treatment: Activity modification, ice, looser shoe lacing pattern (skip the eyelets over the tender area). Usually resolves in 2–4 weeks. See: Extensor Tendonitis Guide.

Common Running Injuries — Prevention & Treatment Guide

Runner dealing with foot or ankle pain? Our sports medicine podiatrists diagnose and treat running injuries with evidence-based rehabilitation and return-to-run protocols.

Explore Our Sports Medicine Services → | Book Your Appointment | Call (810) 206-1402

Clinical References

1. Taunton JE, et al. A retrospective case-control analysis of 2002 running injuries. British Journal of Sports Medicine, 2002;36(2):95-101.
2. Van Gent RN, et al. Incidence and determinants of lower extremity running injuries in long distance runners. British Journal of Sports Medicine, 2007;41(8):469-480.
3. Fields KB, et al. Prevention of running injuries. Current Sports Medicine Reports, 2010;9(3):176-182.

Your Board-Certified Podiatrists

Dr. Tom Biernacki, DPM

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Dr. Tom Biernacki, DPM

Dr. Tom Biernacki, DPM is a double board-certified podiatrist and foot & ankle surgeon at Balance Foot & Ankle Specialists in Southeast Michigan. With over a decade of clinical experience, he specializes in heel pain, bunions, diabetic foot care, sports injuries, and minimally invasive surgery. Dr. Biernacki is a member of the APMA and ACFAS, and his patient education content on MichiganFootDoctors.com and YouTube has reached over one million views.