Running in Pain? Top 5 Foot Injuries Runners Face (and How to Fix Them)

Let’s be honest.
Running feels amazing—until it doesn’t.
That sharp twinge in your heel, the throbbing under your arch, or the sudden sting in your toes can turn a peaceful jog into a frustrating limp home.

At Coventry Foot Doctor, we see it all the time. Passionate runners sidelined by preventable foot injuries.

The good news? You don’t have to give up running.
You just need to know what’s going wrong—and how to put it right.

Here are the 5 most common foot injuries runners face (and yes, how to fix them so you can lace up again, pain-free).

1. Plantar Fasciitis – “That Morning Heel Pain”

That stabbing pain in your heel when you get out of bed? That’s plantar fasciitis saying hello.

It’s caused by tiny tears in the band of tissue that runs under your foot. Usually from overuse, tight calves, or shoes with poor support.

Fix it:

• Rest (we know… not what runners want to hear)

• Ice and stretch

• Swap worn-out trainers for supportive ones

• Orthotics from your friendly podiatrist (yes, us) can do wonders

2. Achilles Tendinopathy – “The Dull Ache That Won’t Quit”

If your heel and calf feel tight and sore—especially after a run—you might be dealing with Achilles tendinopathy.

This tendon takes a pounding during running. Over time, it can get inflamed or degenerate.

Fix it:

• Ease off the hills and sprints

• Calf stretches are your new best friend

• Shockwave therapy and orthotics can speed up recovery

• Get your gait checked—small changes in how you run can have a big impact

3. Stress Fractures – “The Pain That Creeps In”

These tiny cracks in the bones of your foot can start as a dull ache and get worse with every run.

They’re sneaky. They don’t always show up on early X-rays, but your feet will definitely let you know.

Fix it:

• Stop running (sorry, but this one’s serious)

• Let the bone heal

• We’ll assess the cause—maybe it’s your shoes, your stride, or your training load

• We can help prevent it happening again with the right footwear and support

4. Runner’s Toe – “The Black Nail Mystery”

You look down after a long run and—surprise!—your toenail’s black or even falling off.

This charming condition is caused by repeated pressure on the nail bed, often from shoes that don’t fit quite right.

Fix it:

• Make sure your trainers have enough room (a thumb’s width at the toe)

• Lace your shoes to prevent slipping

• Keep nails trimmed straight across

• If it gets painful or infected, pop in to see us

5. Morton’s Neuroma – “That Burning Under Your Toes”

Feel like you’re stepping on a pebble—or getting zapped under your toes? It might be Morton’s neuroma.

That’s a thickened nerve between your toes, often caused by narrow shoes or repetitive impact.

Fix it:

• Wider shoes with good arch support

• Avoid high-impact surfaces for a bit

• We can provide custom orthotics to relieve pressure

• In some cases, we may recommend simple in-clinic treatments to calm things down

You Don’t Have to Run Through the Pain

Running should feel good—not like a punishment.

If you’re in Coventry and your feet are complaining every time you head out for a jog, come and see us. We’ll listen, assess, and put together a plan to get you back on track—literally.

Because at Coventry Foot Doctor, we’re not just about treating feet. We’re about helping you keep doing what you love.

Book your appointment today and let’s get your feet sorted.