Common Foot and Ankle Injuries In Distance Runners

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Distance running is a popular activity in Eagle and Summit County. With the abundance of marathons, ultramarathons, and stage races, it’s no surprise that running is one of our fastest-growing sports. 

However, studies estimate that over half of all recreation runners will experience an injury to the foot or ankle. Here are some common running injuries (and what you can do about them).

Pain in the Heel After Running

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One of the most common foot injuries in runners is, by far, plantar fasciitis. The plantar fascia is a tough, fibrous ligament that connections the bone of the heel to the bones in the toes. It runs along the bottom of the foot and can become inflamed or torn when overused. 

When the inflammation is not treated, tiny microtears in the tissue lead to plantar fasciitis. This causes intense heel pain that worsens after a run. Other symptoms of plantar fasciitis include:

  • Deep, stabbing ache in the heel

  • Foot arch pain

  • Heel swelling and/or tenderness

These symptoms can start gradually and then progress to the point where walking becomes difficult. Causes of plantar fasciitis in runners are often the result of: 

  • Overtraining

  • Failure to properly stretch before and after exercise

  • Improper footwear

  • Sudden increases in mileage

The good news? Very few plantar fasciitis cases require surgery. Click here to learn about the different treatment options for this condition. 

Ankle Pain When Running

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Another overuse injury commonly seen in runners is Achilles tendinitis. The Achilles tendon connects the calf muscle to the heel bone. Achilles tendinitis is typically the result of overtraining and calf tightness, which can reduce the blood flow to the tendon. 

Symptoms of Achilles tendinitis include:

  • Pain and stiffness along the Achilles tendon (especially in the morning)

  • Pain that worsens with activity

  • Swelling

  • Thickening of the tendon

  • Development of a bone spur

Achilles tendinitis can become chronic if left untreated, leading to more serious conditions (such as Achilles tendon rupture or Achilles tendinosis). 

Click here to learn how to treat a ruptured Achilles tendon.

Click here to read more about Achilles tendinosis.

Can You Fracture Your Foot or Ankle While Running?

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A stress fracture is a hairline crack in the bone. In runners, stress fractures are more common in the foot and lower leg than in the ankle joint. Again, this injury is typically caused by overuse. When weight-bearing bones are exposed to unaccustomed force (ie: increasing your distance too quickly), they can crack. 

Stress fractures in the foot account for about 16% of all running injuries. The bones most likely to experience a stress fracture are the tibia, fibula, and the first and second metatarsals. Symptoms include:

  • Tenderness to a specific site or bone

  • Pain when landing on the injured foot

  • Swelling in the area of the fracture (swelling in the top of the foot usually signals a metatarsal fracture)

  • Having to adjust your form while running

If diagnosed and treated immediately, the fractured bone will usually heal on its own. Nonsurgical treatment of a stress fracture include:

  • Rest

  • Ice

  • Anti-inflammatory medications

  • Bracing

  • Activity modification

Be sure to contact an orthopaedic foot and ankle specialist if the pain continues or worsens. Stress fractures that fail to heal properly can cause chronic issues later in life. 

Pain While Running? Contact Team Elton Today!

Dr. Elton is a practicing manager at Vail-Summit Orthopaedics & Neurosurgery. Consistently the top-rated foot and ankle physician in Eagle and Summit County, Dr. Elton is known throughout the High Rockies for helping patients get back to the activities they love.


If you are experiencing foot and ankle pain, contact Dr. Elton and his team today! Request a consultation by calling (970) 476-7220 or submit an online appointment form. Team Elton will work with you to make sure you reach the finish line!