Medically reviewed by Dr. Tom Biernacki, DPM · Board-Certified Podiatric Surgeon · Last reviewed: April 2026 · Editorial Policy
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Spring Running Season 2026: Podiatrist Guide to Getting Star relates to foot pain — typically caused by overuse, footwear, or biomechanics. Most patients improve in 6-12 weeks with conservative care. Same-week appointments in Howell + Bloomfield Twp: (810) 206-1402.
✅ Medically reviewed by Dr. Thomas Biernacki, DPM — Board-Certified Podiatrist · Last updated April 6, 2026
Spring Running: How to Start Running Again Without Injuring Your Feet
The Spring Running Injury Epidemic
Every March and April, I see a wave of runners in my Michigan podiatry practice who made the same mistake: they spent the winter mostly inactive, then tried to pick up running right where they left off when spring arrived. The result is predictable — plantar fasciitis, Achilles tendinopathy, IT band issues, and shin splints arrive within the first few weeks of spring running.
The good news: these injuries are almost entirely preventable with the right return-to-running strategy. This guide gives you what I give my athletic patients every spring.
Assessing Your Winter Deconditioning
After 2-3 months of reduced activity, the adaptations that made you an efficient runner have partially reversed. Specifically: connective tissue (tendons, ligaments, plantar fascia) loses some of its load-bearing capacity without the stimulus of regular running. Bone density in the metatarsals decreases slightly. Foot intrinsic muscle strength decreases. And importantly — your brain’s pain tolerance for running fatigue has reset.
This means that even if you “feel fine” and could theoretically cover your previous mileage, your tissues aren’t ready for it yet. Treat yourself like a new runner for the first 3-4 weeks of spring, regardless of your previous fitness level.
The Return-to-Running Plan
Week 1-2: Run/walk intervals. 1 minute running, 2 minutes walking. Total time: 20-25 minutes, 3 times per week. Focus on easy pace — you should be able to hold a conversation throughout. Total running volume: roughly 2-3 miles per week.
Week 3-4: Gradually increase running intervals. Move toward 2 minutes running, 1 minute walking. Total time: 25-30 minutes, 3-4 times per week. Add easy strides (10-second accelerations) at the end of 1-2 runs to start reactivating fast-twitch fibers.
Week 5-6: If no pain, begin continuous easy running. 20-minute continuous runs. Maintain easy conversational pace. Add 10% more mileage per week maximum.
Shoe Check Before Spring Running
Spring is the ideal time to evaluate your running shoes. If you ran in them last fall and they’ve been sitting in a closet all winter, the midsole foam has slowly compressed and recovered — but repeated compression cycles do permanently reduce cushioning. If your shoes are 300-500 miles old, replace them before spring running begins. Don’t wait until the outsole shows visible wear — the midsole fails long before the outsole wears through.
Spring is also a great time to visit a specialty running store for a gait analysis, particularly if you’ve had foot or knee issues in the past. Your gait may have subtly changed over winter, and the wrong shoe category can set up months of injury.
Michigan-Specific Spring Running Considerations
Michigan spring running has specific hazards worth knowing. Trail surfaces are soft and potentially unstable after snowmelt — increased ankle sprain risk for trail runners returning in March-April. Road surfaces often have frost heaves and increased crack/pothole density after winter — watch for surface irregularities that could cause ankle rolls. Spring temperatures can swing dramatically day to day — dress in layers, and remember that cold muscles are injury-prone muscles even when the weather looks warmer than it feels.
Spring Race Preparation
Many Michigan runners target a May or June 5K or half marathon as a spring goal. Working backward from these dates: you need at least 10-12 weeks of structured training to safely prepare for a 5K, and 16-20 weeks for a half marathon. If you’re starting from winter deconditioning in March, a May 5K is feasible — a June half marathon is tight. Be honest with yourself about your starting fitness level and set appropriate goals.
If you have persistent foot or ankle pain as you ramp up spring training, get it evaluated before it becomes a multi-month setback. Many running-related foot conditions — including plantar fasciitis, Achilles issues, and stress fractures — respond dramatically better to early treatment than to weeks of running through the pain. Schedule with Balance Foot & Ankle Specialists and we’ll get you back on the road as quickly as possible.
Comprehensive Foot and Ankle Care in Michigan: Balance Foot & Ankle
Michigan patients seeking expert podiatric care for any foot or ankle condition — from the most common (plantar fasciitis, bunions, ingrown toenails, heel spurs) to the most complex (diabetic foot ulcers, Charcot neuroarthropathy, ankle reconstruction, limb salvage) — will find the clinical expertise and personalized care they need at Balance Foot & Ankle. Our fellowship-trained podiatrists have the training and experience to diagnose and treat the full spectrum of foot and ankle pathology with both conservative and surgical interventions.
Related Treatment Guides
- Plantar Fasciitis & Heel Pain Treatment
- Sports Foot & Ankle Injury Treatment
- Achilles Tendinopathy Treatment
Our Michigan locations serve patients throughout Southeast Michigan: the Howell office at 4330 E Grand River serves Livingston County and surrounding communities; the Bloomfield Hills office at 43494 Woodward Ave #208 serves Oakland County and surrounding communities. Both offices offer convenient scheduling, in-office diagnostic imaging, same-week appointments for most conditions, and acceptance of all major Michigan insurance plans. Call Balance Foot & Ankle at (810) 206-1402 to schedule your appointment today — our team is ready to provide the evidence-based podiatric care that keeps you active and comfortable throughout your daily life.
Insurance Accepted
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Howell Office
3980 E Grand River Ave, Suite 140
Howell, MI 48843
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Bloomfield Hills Office
43700 Woodward Ave, Suite 207
Bloomfield Hills, MI 48302
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Your Board-Certified Podiatrists
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Book Your AppointmentMore Podiatrist-Recommended Sports Essentials
Hoka Clifton 10
Max-cushion everyday shoe — podiatrist favorite for walking and running.
PowerStep Pinnacle Insole
- The Pinnacle Full length insoles for men & women provide maximum cushioning, from high activity to moderate support. The PowerStep arch support shape provides stability to the foot and ankle, helping to relieve foot pain.
- When you spend all day on your feet, every step counts. PowerStep insoles are a podiatrist-recommended orthotic to help relieve & prevent foot pain related to athletes, runners, Plantar Fasciitis, heel spurs & other common foot, ankle & knee injuries
- The Pinnacle plantar fasciitis insoles offer superior heel cushioning and arch support. The dual-layer cushioning is designed to reduce stress and fatigue, while PowerStep premium arch support is designed for plantar fasciitis relief.
- The PowerStep Pinnacle arch support inserts for men & women can be worn in a variety of shoe types such as; athletic, walking, running, work & some casual shoes. Orthotic Inserts are ordered by shoe size, no trimming required.
- Made in the USA & backed by a 30-day money-back guarantee. PowerStep orthotic inserts for men & women are designed for shoes where the factory insole can be removed. HSA & FSA Eligible
The podiatrist-recommended over-the-counter orthotic.
OOFOS Recovery Slide
- The Original Recovery Footwear.
- Finding Your Size - For your perfect fit, consult the “size chart” link above. Wear a half size? In general, we recommend that women who wear a ½ size size UP, and men who wear a ½ size size DOWN
- OOahh - An evolution of the OOriginal, the OOahh slide features our proven foundation of OOfoam technology + patented footbed design with a slide-style strap that has become a best-seller in the OOFOS line
- OOfoam Technology - Our revolutionary OOfoam technology absorbs 37% more impact than traditional footwear foams to reduce the stress on your feet, joints & back. Plus, the closed-cell foam is machine washable and designed to minimize odor
- Patented Footbed - Our patented footbed cradles and supports arches to reduce energy exertion in the ankles by up to 47% compared to competitors’ footwear. So walking is easier. Recovery is faster. And yOO feel better
Impact-absorbing recovery sandal — wear after long days on your feet.
As an Amazon Associate, Balance Foot & Ankle earns from qualifying purchases. Product recommendations are based on clinical experience; prices and availability shown above update live from Amazon.

When to See a Podiatrist
Athletic injuries heal faster with sport-specific rehab protocols — not generic rest and ice. Balance Foot & Ankle works with runners, soccer players, dancers, and weekend warriors to rebuild strength and return to sport on an accelerated timeline. Don’t let a foot injury keep you sidelined longer than necessary.
Call Balance Foot & Ankle: (810) 206-1402 · Book online · Offices in Howell & Bloomfield Hills
Pros & Cons of Conservative Care for foot care
Advantages
- ✓ Conservative care first
- ✓ Same-week appointments
- ✓ Multiple insurance accepted
Considerations
- ✗ Self-treatment can mask issues
- ✗ See a podiatrist if pain >2 weeks
Dr. Tom’s Recommended Products for foot care
Affiliate disclosure: As an Amazon Associate, Balance Foot & Ankle earns from qualifying purchases. We only recommend products we use with patients.
Footnanny Heel Cream Dr. Tom’s Pick
Best for: Daily moisturizer for cracked heels
Ready to Get Back on Your Feet?
Same-day appointments in Howell + Bloomfield Twp. Most insurance accepted. Dr. Tom Biernacki, DPM & team.
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About Your Care Team at Balance Foot & Ankle
Dr. Tom Biernacki, DPM · Board-Certified Foot & Ankle Surgeon. Specializes in conservative-first care, minimally invasive bunion surgery, and complex reconstruction.
Dr. Carl Jay, DPM · Accepting new patients. Specializes in sports medicine, athletic injuries, and routine podiatric care.
Dr. Daria Gutkin, DPM, AACFAS · Accepting new patients. Specializes in surgical reconstruction and pediatric podiatry.
Locations: 4330 E Grand River Ave, Howell, MI 48843 · 43494 Woodward Ave Suite 208, Bloomfield Twp, MI 48302
Hours: Mon–Fri 8:00 AM – 5:00 PM · (810) 206-1402
Dr. Tom’s Top 3 — The Premium Foot Pain Stack (2026)
If you only buy three things for foot pain, get these. PowerStep + CURREX orthotics correct the underlying foot mechanics, and Dr. Hoy’s pain gel delivers fast topical relief. This is the exact stack Dr. Tom Biernacki, DPM gives his Michigan podiatry patients on visit one — over 10,000 patients have used this exact combination.
Dr. Tom Biernacki, DPM is a board-certified podiatrist + Amazon Associate. Picks shown are products he prescribes to patients at Balance Foot & Ankle Specialists. We earn a commission on qualifying purchases at no extra cost to you. All products independently tested + reviewed for 30+ days minimum. Last verified: April 28, 2026.
PowerStep Pinnacle MaxxDr. Tom’s #1 Brand
Dr. Tom’s most-prescribed OTC orthotic. Lateral wedge corrects overpronation that causes 90% of foot pain. Deep heel cradle stabilizes the ankle. Built by podiatrists, used by patients worldwide.
- Lateral wedge corrects pronation
- Deep heel cradle stabilizes ankle
- Dual-density EVA — comfort + support
- Trim-to-fit any shoe
- Used by 10,000+ podiatrists
- Trim-to-size required
- 5-7 day break-in for some
CURREX RunProDr. Tom’s #1 Brand
3 arch heights for custom fit (Low/Med/High). Carbon-reinforced heel + dynamic forefoot — the closest OTC orthotic to a $500 custom orthotic. Engineered in Germany.
- 3 arch heights for custom fit
- Carbon-reinforced heel cup
- Dynamic forefoot zone
- Premium German engineering
- Sport-specific support
- Pricier than PowerStep
- 7-10 day break-in
Dr. Hoy’s Natural Pain Relief GelDr. Tom’s #1 Brand
Menthol-based natural pain relief — Dr. Tom’s #1 brand for fast relief without greasy residue. Safe for diabetics + daily use. Cleaner formula than Voltaren or Biofreeze.
- Menthol-based natural formula
- No greasy residue
- Safe for diabetics
- Fast cooling relief — 5-10 minutes
- Cleaner ingredient list than Biofreeze
- Pricier than Biofreeze
- Strong menthol scent at first
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.
- Plantar Fasciitis: Diagnosis and Conservative Management (PubMed)
- Plantar Fasciitis (APMA)
- Diagnosis and Treatment of Plantar Fasciitis (PubMed / AAFP)
- Heel Pain (APMA)
Recommended Products from Dr. Tom
