What are the most common running injuries and how can they be prevented?

Most common running injuries: plantar fasciitis (overuse, inadequate arch support), stress fractures (too much mileage too soon), Achilles tendinopathy (calf tightness, training spikes), IT band syndrome (hip weakness, overpronation), shin splints (footwear, training errors), and metatarsalgia (forefoot overloading). Prevention: follow the 10% mileage increase rule, strength train hips and core, use appropriate footwear for your gait, get custom orthotics, and address early symptoms promptly.

Should all runners get custom orthotics?

Not all runners need orthotics — runners with ideal biomechanics (neutral gait, symmetric movement, no structural abnormalities) may run efficiently without them. However, runners with: overpronation, supination, flat feet, high arches, prior foot injuries, leg length discrepancy, or chronic overuse injuries often benefit significantly. A biomechanical assessment and gait analysis by a podiatrist determines if orthotics would benefit your specific running mechanics.

How do I choose running shoes as a runner with foot problems?

Running shoe selection for problem feet: overpronators/flat feet need motion control or stability shoes; supinators/high arches need neutral cushioned shoes with flexibility; runners with plantar fasciitis benefit from rocker-bottom soles; those with Achilles issues need lower heel-to-toe drop gradually. Have gait analysis done — watch your arch at midstance and heel at landing. A podiatrist can provide specific recommendations and test different shoes in combination with your orthotics.

Can I run with plantar fasciitis?

Light running is often possible with plantar fasciitis when properly managed, but requires careful modification. Reduce mileage by 50%, avoid speed work and hills, run on softer surfaces (trails, track), warm up thoroughly, stretch before and after, use custom orthotics, and monitor pain levels. If pain exceeds 4/10 during or after running, rest and see a podiatrist. Running through severe plantar fasciitis converts an acute condition to a chronic one.

How can runners prevent foot and ankle injuries?

Balance Foot & Ankle's injury prevention approach for runners includes gait analysis to identify biomechanical risk factors, custom orthotics for those who need correction, footwear selection guidance, training load management (no more than 10% weekly mileage increases), strength and flexibility exercises targeting the feet and calves, and prompt evaluation of any emerging symptoms before they become serious injuries.

What is the most common running injury and how can it be prevented?

Plantar fasciitis is the most common running injury treated at Balance Foot & Ankle. Prevention includes wearing supportive running shoes appropriate for your foot type, warming up and stretching calves before runs, avoiding rapid mileage increases, using custom orthotics if you have flat feet or overpronation, and replacing shoes every 300 to 500 miles. Call (810) 206-1402 for a personalized prevention plan.

Should I get a gait analysis to prevent running injuries?

Yes. Balance Foot & Ankle's gait analysis identifies the specific biomechanical risk factors making you susceptible to injury — whether overpronation, supination, leg length discrepancy, or other factors. Armed with this information, we can provide targeted interventions like custom orthotics and footwear recommendations that significantly reduce your injury risk.

What cross-training can help prevent running foot injuries?

Low-impact cross-training like swimming, cycling, and elliptical training maintains fitness while reducing repetitive stress on the foot and ankle. Balance Foot & Ankle recommends cross-training as an integral part of injury prevention, especially during base-building phases and when recovering from minor symptoms. Strength training focusing on hip and core stability also reduces running injury risk.

When should a runner see a podiatrist even without an acute injury?

Balance Foot & Ankle recommends that runners schedule preventive evaluations before starting a new training program, when significantly increasing mileage, before switching shoe types, after any injury however minor, and annually for high-mileage runners. Preventive care is far less disruptive to training than treating established injuries. Call (810) 206-1402 for a running-focused evaluation.

When should I see a podiatrist?

For persistent foot/ankle pain, difficulty walking, numbness, non-healing wounds, skin changes, or deformities. Dr. Biernacki offers same-day appointments. Call 810-206-1402.

Does Dr. Biernacki accept insurance?

Balance Foot & Ankle accepts most major plans including BCBS, Aetna, United, Cigna & Medicare. Call 810-206-1402 to verify coverage. Affordable self-pay options available.

What to expect at your first podiatry visit?

Comprehensive evaluation including history, exam, biomechanical assessment, and in-office X-rays. Same-day diagnosis and treatment when possible. Most visits take 30-45 minutes.

How can a podiatrist prevent running injuries?

A podiatrist performs biomechanical gait analysis to identify risk factors like overpronation, limb length differences, and muscle imbalances. Based on findings, they prescribe custom orthotics, recommend specific shoes, suggest strengthening exercises, and provide training modifications — all designed to address your individual injury risk factors.

What percentage of runners get injured each year?

Studies show 37-56% of recreational runners sustain at least one running-related injury per year. The most common injuries are plantar fasciitis, runner's knee, shin splints, Achilles tendinitis, and stress fractures. Most are preventable with proper footwear, training progression, and biomechanical correction.

Should I see a podiatrist before starting to run?

A pre-running podiatric evaluation is highly recommended, especially for new runners, those returning after injury, or anyone with a history of foot problems. Early identification of biomechanical issues allows preventive correction before injuries develop.

✅ Medically reviewed by Dr. Thomas Biernacki, DPM — Board-Certified Podiatrist · Last updated April 6, 2026

How to Prevent Running Injuries: A Podiatrist’s Guide for Beginners

Running Injuries Are Almost Always Preventable

As a podiatrist who works with a lot of runners — from recreational joggers to competitive athletes — I can tell you that the overwhelming majority of running injuries are not bad luck or genetic inevitability. They’re the predictable result of training errors and footwear mistakes. Here’s how to run smarter and keep running without ending up in my office.

The 5 Most Common Running Injuries

1. Plantar Fasciitis

Sharp heel pain, worst with first morning steps. Caused by: sudden increase in mileage, running in worn-out shoes, insufficient rest between runs, and tight calf muscles. Prevention: gradual mileage increases (see the 10% rule below), replacing shoes at 300-500 miles, and daily plantar fascia and calf stretching.

2. Shin Splints (MTSS)

Diffuse aching along the shin during and after runs. Caused by: running on hard surfaces, overpronation, too much mileage too soon, running in minimalist shoes before being conditioned. Prevention: gradual progression, stability shoes for flat-footed runners, and cross-training (cycling, swimming) to build base fitness with less impact.

3. Achilles Tendonitis

Pain and stiffness in the back of the heel, especially the morning after a run. Caused by: tight calves, sudden speed work or hill increases, switching to low-drop shoes without adequate transition. Prevention: eccentric calf exercises (daily), adequate warm-up, avoiding sudden changes in shoe drop height.

4. Stress Fractures

Deep bone pain in a specific location (metatarsal, navicular, tibia) that worsens with running and persists at rest. Caused by: overtraining, low bone density, nutritional deficiency (calcium, vitamin D), and rapid increases in training load. Prevention: adequate nutrition, gradual training progression, and rest days. Red flag: bone pain that’s localized and persistent needs X-ray evaluation.

5. Ankle Sprains

More common in trail runners and those with chronic ankle instability from previous sprains. Prevention: ankle strengthening exercises, proprioception training (single-leg balance), appropriate trail shoes with ankle support, and addressing previous sprains with proper rehabilitation.

The 10/10/10 Rule

The most important injury prevention principle: never increase your total weekly mileage, your longest single run, or your training intensity (speed, hills) by more than 10% in any given week. Most running injuries happen when athletes do too much, too soon, too fast. This rule prevents the majority of overuse injuries by giving tissue time to adapt.

Shoe Selection for Runners

The right running shoe for your foot type dramatically reduces injury risk. Get a proper gait analysis at a running specialty store or at our office. Flat-footed overpronators: stability or motion control shoes (Brooks Adrenaline, ASICS Kayano, New Balance 860). Neutral arch: neutral cushioned shoes (Brooks Ghost, Hoka Clifton, Nike Pegasus). High arches: maximum cushion neutral shoes (Hoka Bondi, Brooks Glycerin). Replace every 300-500 miles — midsole cushioning degrades before the shoe looks worn.

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Running-related foot or ankle pain? We offer gait analysis, custom orthotics, and sports-focused podiatric care to keep you running.

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Frequently Asked Questions

Is it OK to run with foot pain?

It depends on the type and severity. Mild muscular soreness: OK to continue with reduced intensity. Sharp pain, bone pain, or pain that worsens during the run: stop and get evaluated. Running through significant pain rarely makes injuries heal faster and often turns a 2-week injury into a 2-month one.

Should beginners wear minimalist running shoes?

No. Minimalist shoes require months of gradual adaptation and work best for runners who’ve already built a strong base. Beginners should start in well-cushioned, supportive shoes and only experiment with minimalist footwear after running consistently for 6+ months without injury.

How do I know if I overpronate?

Look at the wear pattern on your current running shoes: if the inner heel and ball of foot show significantly more wear than the outer edge, you overpronate. You can also check a wet footprint (full imprint with no arch visible = flat foot/overpronation). A formal gait analysis gives the most accurate assessment.

What’s the best surface to run on for injury prevention?

In order of impact from lowest to highest: grass/dirt trails, rubberized track, asphalt, concrete, treadmill. Softer surfaces reduce impact forces but can be uneven. The best surface is usually one you have consistent access to — variety is actually beneficial to prevent repetitive stress in one pattern.

Do I need custom orthotics for running?

Not everyone. Runners without structural foot issues who wear appropriate shoes for their foot type often do well without orthotics. Custom orthotics are most beneficial for: runners with flat feet causing overpronation, those with plantar fasciitis that hasn’t resolved with good shoes, and runners with structural asymmetry causing recurring injuries on one side.

About the Author: Dr. Tom Biernacki, DPM is a board-certified podiatric surgeon and founder of Balance Foot & Ankle Specialists, with locations in Howell and Bloomfield Hills, Michigan. He has treated over 5,000 patients.

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Medical References & Sources

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Clinical References

Taunton JE, et al. “A retrospective case-control analysis of 2002 running injuries.” British Journal of Sports Medicine. 2002;36(2):95-101.
van Mechelen W. “Running injuries: a review of the epidemiological literature.” Sports Medicine. 1992;14(5):320-335.
Nielsen RO, et al. “A prospective study on time to recovery in 254 injured novice runners.” PLoS One. 2014;9(6):e99877.

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