Common Foot Injuries in Runners and How to Avoid Them

Running is one of the most accessible and effective forms of exercise, offering a wide range of physical and mental benefits. However, with the repetitive nature of the activity and the strain placed on the lower limbs, runners are particularly prone to foot injuries. Understanding these common injuries and how to prevent them is key to maintaining performance and avoiding long-term damage.

One of the most frequently seen injuries in runners is plantar fasciitis, which causes stabbing pain around the heel and arch of the foot, especially during the first steps in the morning or after prolonged periods of rest. This condition occurs when the plantar fascia – a thick band of tissue connecting the heel bone to the toes – becomes inflamed due to overuse or strain (Kindred et al., 2011).

Poor footwear, sudden increases in mileage, or tight calf muscles can contribute to this condition. Runners can reduce their risk by gradually increasing their running intensity, performing regular calf stretches, and investing in quality running shoes that offer proper arch support. If symptoms persist, consulting a foot clinic in Singapore may be necessary to assess the severity and provide targeted treatment such as orthotics or shockwave therapy.

Stress fractures are tiny cracks in the bones of the foot, typically resulting from overuse. These injuries are often caused by repetitive impact, particularly in runners who increase their training volume too quickly or fail to allow adequate rest between runs. The metatarsals – long bones in the midfoot – are most commonly affected.

Symptoms include localised pain that worsens with activity, swelling, and tenderness. Ignoring the early signs can lead to complete fractures and more serious complications. Preventive measures include maintaining a balanced training schedule, incorporating rest days, and ensuring adequate calcium and vitamin D intake for bone health. Runners who suspect a stress fracture should avoid weight-bearing activities and seek podiatry in Singapore for a full evaluation and imaging if necessary.

The Achilles tendon, connecting the calf muscles to the heel bone, is one of the strongest tendons in the body. Yet, it is also one of the most vulnerable in runners. Achilles tendinopathy usually develops due to excessive strain or poor running mechanics and is characterised by pain, stiffness, and swelling in the back of the heel.

Tight calves, improper footwear, and a sudden jump in running intensity are common contributing factors. Preventing this condition requires regular stretching and strengthening exercises focused on the lower leg, as well as gradual training progressions. Proper warm-up and cool-down routines also go a long way in minimising tendon stress. In chronic cases, targeted interventions such as eccentric strengthening or shockwave therapy may be recommended by a podiatrist.

Although they may seem minor compared to other injuries, blisters and black toenails can be painful and interfere with training if left untreated. Blisters typically result from friction, often due to poorly fitted shoes or socks. Meanwhile, black toenails are caused by repetitive trauma, such as toes repeatedly striking the front of the shoe during downhill runs or long-distance events.

To prevent these issues, runners should ensure their shoes are the correct size, allow enough room for toe movement, and wear moisture-wicking socks. Keeping toenails trimmed and switching to wider toe box footwear can also help reduce trauma. While these problems may not require a visit to a foot clinic in Singapore, persistent pain or infection warrants professional attention.

Shin splints, or medial tibial stress syndrome, involve pain along the inner edge of the shinbone and are a common complaint among new runners or those returning after a break. This condition arises from the inflammation of muscles and tendons around the tibia, usually due to overtraining, improper footwear, or poor running form.

Shin splits treatment involves rest, ice therapy, and a temporary reduction in training intensity. Preventive strategies include strengthening exercises for the lower legs, cross-training to reduce impact, and gradual mileage increases. Reassessing running form with the help of a podiatrist can also uncover biomechanical issues contributing to the problem.

While minor aches are part and parcel of an active lifestyle, any persistent or worsening foot pain should not be ignored. Early intervention can prevent minor issues from escalating into serious injuries that require extended recovery time.

At the Family Podiatry Centre, we understand the unique demands of running places on your feet. Whether you’re dealing with recurring foot pain or simply want to improve your performance safely, our team is here to help. With two accessible locations – Jln Serene in Bukit Timah and Joo Chiat Road along East Coast – quality care is always within reach. If you're searching for a trusted podiatrist at East Coast or Bukit Timah, we’re here to support your journey towards better foot health and optimal performance.

1. Kindred, J., Trubey, C., & Simons, S. M. (2011). Foot injuries in runners. Current Sports Medicine Reports, 10(5), 249–254. https://doi.org/10.1249/jsr.0b013e31822d3ea4