Your feet are susceptible to serious injuries when running. Running can put strain on bones, tendons, and ligaments in your feet that can result in pain if you overstretch yourself when training too frequently; insufficient warm-up/cool down regimen; improper shoes worn etc.

Your feet contain 26 bones, 33 joints, and more than 100 muscles, tendons and ligaments which must work together when running. Read on to understand some of the most frequent running foot injuries as well as ways to avoid them.

Achilles tendon injury

The Achilles tendon connects your heel bone to bones in your toes and assists you when running. Overuse causes it to become inflamed and tight; this condition, called Achilles tendinitis, often manifests itself with discomfort in your calf muscles near or behind the heel and may occur more frequently among ‘weekend warriors’ who increase running volume or intensity too quickly.

Achilles tendinitis may also be caused by tight calf muscles that place extra stress on the Achilles tendon and by rubbing against bone in the heel, as well as friction against bone in the heel itself. If left untreated, this injury could result in complete rupture of the Achilles tendon.

Other causes of Achilles injuries include fractured bone in the ankle joint or arthritis of the big toe joint, which should be treated by rest, ice application, compression therapy and possibly wearing splints or walking boots – custom orthotics may be beneficial in such instances as well.

Plantar fasciitis

The plantar fascia is a thick band of tissue connecting your heel bone to your toes that supports your arch and absorbs shock when walking. Plantar fasciitis is an overuse injury commonly encountered by runners; symptoms typically include stabbing pain in the bottom of your foot near your heel when taking your first steps in the morning or after sitting for long periods, particularly when taking those first few steps after sitting still for extended periods. You may also experience swelling and redness around your heel area.

Running can still be beneficial to those dealing with plantar fasciitis, though you will likely need to reduce your running volume or intensity until the pain subsides. Swimming or cycling could also provide beneficial forms of exercise which don’t put stress on the feet directly.

Your doctor or physical therapist may demonstrate various stretches and massage techniques to stretch out your foot and calf muscles, and might suggest wearing a night splint at nighttime to keep them flexed more naturally while you sleep.

Stress fracture

runners are at greater risk for stress fractures to their navicular bone (heel bone), metatarsal bones, particularly fifth metatarsal. These injuries often present themselves with pain that worsens with exercise but eases off with rest.

Stress fractures are typically overuse injuries caused by repetitive forces that wear away soft tissues before bones can absorb their impact. Since X-rays cannot reveal these fractures, your doctor will likely order imaging tests such as an MRI or nuclear bone scan to check for fractures and determine their location.

To accelerate recovery, it is best to switch from weight-bearing activities and switch to low-impact exercises until your doctor gives the green light for full weight-bearing activities again. While in this stage, a stiff-soled shoe or removable cast foot brace may help protect injuries by relieving pressure off bones; an ice pack wrapped in towel may also help ease swelling.

Morton’s neuroma

Morton’s neuroma is a running injury caused by repetitive stress and pressure to the feet. This condition often manifests itself with pain in the ball of your foot as well as pins-and-needles sensations in one or more toes, typically found between your second, third or fourth toes. Wearing improper footwear or engaging in activities which require repetitive impact on your ball of foot such as skiing or football are contributing factors to Morton’s neuroma; those with flat feet, high arches and misshapen toes may be particularly susceptible.

Your doctor can diagnose Morton’s neuroma by conducting a physical exam of your foot and performing tests such as squeezing it and applying pressure to the affected area. They may also use imaging tests like X-rays or magnetic resonance imaging (MRI) to help them identify and evaluate its severity. Treatment options for Morton’s neuroma may include shoe inserts that reduce pressure on feet, icing treatments, painkillers or surgery to remove any thickened nerve tissue.