Running is one of the most accessible and rewarding ways to stay fit. Whether you are training for your first fun run, preparing for events like City Bay or Adelaide Marathon, or simply heading out for regular jogs around your neighbourhood, running places repetitive load through the feet that few other activities match.
At Pod Fit Podiatry, we see runners every day across our Modbury, Findon and Glenelg clinics. Some are beginners who have ramped up too quickly, others are experienced athletes dealing with long standing niggles that refuse to settle. The good news is that most running related foot injuries can be managed very effectively when they are identified early and treated properly.
Below are the most common foot injuries we see in runners, what causes them, and when it is time to seek professional help.
Plantar Fasciopathy and Heel Pain
Plantar fasciopathy is one of the most common reasons runners walk through our doors. It is often felt as pain under the heel or through the arch, particularly with the first steps in the morning or at the start of a run. Despite the old term plantar fasciitis, this condition is not simply inflammation. In many runners it is a load related issue where the plantar fascia is being asked to tolerate more force than it currently can.
Common contributors include sudden increases in running volume, hills, speed work, reduced calf strength, changes in footwear, or returning to running after time off.
When to see a podiatrist:
If heel pain has been present for more than two to three weeks, is worsening rather than improving, or is affecting your ability to train consistently, it is worth getting assessed. Early intervention can prevent a short term issue turning into a stubborn long term problem.
At Pod Fit Podiatry, we use detailed running assessments and Zebris treadmill pressure analysis to understand how load is moving through your foot and where excessive stress may be occurring. Treatment may include shockwave therapy, targeted strength work, footwear advice and custom orthotics where appropriate.
Achilles Tendinopathy
Achilles pain is another extremely common issue in runners, particularly those increasing mileage, returning from injury, or incorporating more speed and hill work. Pain is usually felt at the back of the heel or slightly higher up the tendon and may feel stiff at the start of a run before easing, only to flare again later or the following morning.
Achilles tendinopathy is almost always related to how load is managed. Calf strength, ankle mobility, running mechanics and training structure all play a role.
When to see a podiatrist
If Achilles pain is lingering beyond a couple of weeks, or you feel pain that is sharp, localised, or worsening with each run, it is important to address it early. Ignoring Achilles pain often leads to longer recovery times.
A podiatry assessment can identify whether your Achilles is being overloaded by foot posture, calf weakness, or running mechanics. We frequently use shockwave therapy alongside progressive strengthening programs to help stimulate tendon healing and restore tolerance to running.
Stress Fractures and Bone Stress Injuries
Stress fractures are less common than soft tissue injuries but are more serious and should never be ignored. They occur when repetitive loading exceeds the bone’s ability to adapt. In runners, stress fractures commonly occur in the metatarsals, heel bone, navicular and tibia. Pain often starts as a dull ache during runs and progresses to pain that persists afterwards and eventually during daily activities.
Risk factors include sudden increases in training load, low energy availability, previous stress injuries, poor recovery, and biomechanical overload.
When to see a podiatrist
If you have pinpoint pain in one spot on the foot, pain that worsens with impact, or pain that is present even at rest, stop running and seek assessment immediately. Early diagnosis can prevent a minor bone stress reaction from progressing to a full fracture.
Our running assessments and pressure analysis help us identify abnormal loading patterns that may contribute to bone stress. Management may involve activity modification, footwear changes, orthotic support, and close coordination with imaging and medical providers where required.
Sesamoiditis and Forefoot Pain
Pain under the ball of the foot, particularly beneath the big toe joint, is often related to sesamoid overload. This is common in runners who push off aggressively, run in minimalist shoes, or increase speed work.
Symptoms include aching or sharp pain during toe off, swelling under the joint, and discomfort when walking barefoot.
When to see a podiatrist
If forefoot pain is persistent, worsens with running, or affects push off, it should be assessed early. Sesamoid injuries can become prolonged if not managed correctly.
A podiatrist can assess foot mechanics, running style, and footwear, and may recommend custom orthotics to offload the sesamoids while allowing you to continue training safely where appropriate.
Posterior Tibial Tendon Pain and Arch Pain
The posterior tibial tendon plays a key role in supporting the arch during running. When overloaded, runners may experience pain along the inside of the ankle or arch, sometimes accompanied by fatigue or collapse through the midfoot. This condition is often seen in runners with reduced foot and ankle strength, sudden training increases, or inadequate footwear support.
When to see a podiatrist
If arch pain is ongoing or you notice changes in foot posture or ankle stability, it is important to seek assessment. Early management can prevent progression to more serious dysfunction.
At Pod Fit Podiatry, we assess dynamic foot function on the Zebris treadmill and prescribe strengthening programs, footwear modifications, and orthotic support when indicated.
When Should a Runner See a Podiatrist
Many runners wait too long before getting help, hoping pain will simply disappear. While minor soreness is normal with training, pain that persists, worsens, or alters how you run is a sign something needs attention.
You should consider seeing a podiatrist if pain lasts longer than two to three weeks, keeps returning after rest, affects your ability to train consistently, or changes how you move.
Early assessment often leads to faster recovery, less time off running, and fewer long term issues.
How Pod Fit Podiatry Helps Runners
Across our Modbury, Findon and Glenelg clinics, we work with runners of all levels. Our approach is not about simply treating symptoms but understanding why the injury occurred in the first place.
Our running assessments combine clinical examination, strength testing, footwear review and Zebris treadmill pressure analysis to give a clear picture of how your feet and lower limbs are handling load.
Treatment may include shockwave therapy for tendon and plantar fascia injuries, custom orthotics where needed, strength and loading programs, and guidance on training modification so you can keep moving safely.
If you are dealing with a foot injury or simply want to run more efficiently and confidently, an assessment with a sports focused podiatrist can make a significant difference.
Running should build your health, not break it. The sooner issues are addressed, the easier they are to fix.
