Common Running Injuries
Many runners increase their mileage at different points throughout the year, whether preparing for an event, returning after a break, or building general fitness. As training loads rise, it is not uncommon to encounter aches and strains related to overuse, training errors or underlying biomechanical issues. What you wear on your feet — and how your body moves — can make a significant difference
Last updated: February 2026
A common trend across many running injuries is poor foot mechanics, often associated with flatter arches. Your feet support your entire skeletal system, and even small changes in foot function can contribute to collapsed arches, muscle strain and altered posture. Over time this may lead to pain in areas such as the ankle, knee, hips, back, neck or shoulders.
Runners dealing with persistent niggles often benefit from a thorough biomechanical assessment. You can learn more about how we help on our sports injury and performance chiropractic care in Edinburgh page.
It is important to carry out a detailed assessment to determine whether your symptoms may be linked to foot mechanics, tight leg musculature, spinal or joint restrictions, posture or training errors.
Where appropriate, one possible aid can be supportive foot insoles or orthotics, which may help improve foot biomechanics and reduce excess stress through the lower limbs and spine.
At Morningside Chiropractic we have seen good results in our clinic using Superfeet insoles. There are many brands and similar products available, but we recommend seeking advice from a health professional or experienced running shoe specialist before choosing insoles yourself.
Listed below are some of the symptoms and causes of common foot, ankle and knee injuries associated with runners.
Common symptoms:
- Heel pain especially in the morning
- Pain into the sole of the foot
Causes:
- Flat arches
- Tight calves and hamstrings
- Walking/standing on flat surfaces
- Wearing shoes with little/no support
Metatarsalgia
Common symptoms:
- General pain and tenderness into the soft tissue in the ball of the foot
Causes
- Abnormal weight distribution throughout the forefoot normally due to flat feet
- Sometimes exacerbated by wearing shoes with poor support
Bunions
Common symptoms:
- Reduced range of motion into the big toe
- Deformation and inflammation of the big toe
Causes:
- Flat feet, leading to irritation on the inside of the big toes joint
- Badly fitting shoes can accelerate its development
Morton’s Neuroma
Symptoms:
- Pain and burning sensation into the forefoot in between the 3rd and 4th metatarsal (middle-outside)
- sensation of a stone in your shoe
Common causes:
- Flat arches can lead to improper foot biomechanics and thus irritation of the nerves which run between the metatarsals
- Narrow/tight fitting shoes
Achilles tendonitis
Common symptoms:
- Pain/burning sensation into the back of the heel
Common causes:
- Increased loading into the achilles because of poor foot mechanics due to flat arches
- Tight calves and hamstrings
Shin splints
Common symptoms:
- Pain on weight bearing impact
- Pain/discomfort into the front or side of the shin
Common causes:
- Flat arches
- Increases in training loads
- Running on hard surfaces
- Tight calf and hamstring muscles
Iliotibial band syndrome
Common symptoms:
- Pain into the outside of the knee which typically comes on at the same distance every time you run
Common causes:
- Flat arches – leads to some slack into the IT band (tendon which runs down the outside of the thigh) causing irritation at the fibula head (outside of knee)
- Running on crowned roads
Patella Femoral Stress Syndrome
Common symptoms:
- Pain and or stiffness in and around the knee on activity
- Often sore going down the stairs
Common causes:
- Increased loads from poor foot mechanics due to flat arches
- Tightness into the thigh and calf muscles
This is by no means a definitive list and please do visit a health professional for a consultation if you do suffer with any of the above mentioned symptoms as there are a range of treatment options available.