Common Running Injuries: Plantar Fasciitis, Shin Splints & More | Central Indiana Foot Doctor

So You’re Starting a Running or Walking Program? Read This Before Your Feet Rebel.

You laced up those new sneakers, queued up your “get-fit” playlist, and told yourself this is the year. We love that energy! But if your feet and legs are already feeling more “NOPE” than “let’s go,” it might be more than just sore muscles.

At Central Indiana’s go-to foot doc, we see it all the time—beginner runners and walkers hitting the pavement hard and winding up with painful feet, ankles, and shins. Sound familiar? Keep reading, because we’re about to break down the top 3 common injuries and what’s really causing them. (Spoiler: Pronation is the drama queen of the foot world.)

1. Shin Splints – The Sharp-Witted Frenemy of New Routines

You know that dull-to-sharp pain running along your shin that shows up the moment your motivation peaks? Classic shin splints. And they come in two equally annoying flavors:

Tight Achilles = Inner Shin Pain

If your Achilles tendon is tighter than your weekly schedule, it pulls on the structures around your shin bone. You’ll likely feel pain on the outside or lateral side of your shin. And if you’ve skipped stretching (again), this could be why.

Too Much Pronation = Outer Shin Pain

Overpronation (a.k.a. flat feet -when your feet roll inward) causes strain on the inner side of the shin. This mechanical mess overstresses muscles like your tibialis anterior—cue the pain.

young man in the park practicing stretching to avoid running injuries

Sportsman with leg injury suffering from knee pain at stadium, closeup.

2. Posterior Tibialis Tendinitis – The Sneaky Ankle Ache That Can Get Serious

So your ankle’s tender, and your arch is yelling every time you try to stand on your tiptoes? You might be dealing with Posterior Tibialis Tendinitis—and yes, it’s as dramatic as it sounds.

Caused by Overpronation… Again

Are we seeing a trend yet? Excessive inward foot roll makes the posterior tibialis tendon work overtime to support your arch. Eventually, it throws up a white flag—hello medial ankle pain.

Weak or Painful Toe Raises?

Try this: Stand up and rise onto your toes. Pain or weakness? That’s a big red flag that your tendon is inflamed. Left untreated, this can lead to flatfoot and chronic ankle dysfunction. Trust us—you do not want to ignore this.

3. Plantar Fasciitis – The Heel Pain That Ruins Your Mornings

You roll out of bed and boom—your heel feels like it stepped on Legos made of fire. Congratulations, you’ve met the most infamous overuse injury of them all: plantar fasciitis.

Caused by (you guessed it) Overpronation

When your arch collapses with every step, the plantar fascia—the thick band of tissue along the bottom of your foot—gets stretched and strained until it’s inflamed. That means sharp heel pain when you take your first steps after rest, especially in the morning.

Let’s Wrap This Up with a Bow (and a Proper Foot Assessment)

Here’s the real tea: Pronation can make or break your running game. If you’ve got any of the above pain points, don’t wait for it to “work itself out.” It won’t. Left untreated, these minor aches turn into chronic problems that take you out of the game.

At Central Indiana’s favorite foot and ankle expert, we’ll assess your gait, identify what’s going wrong (down to the tendon), and help you bounce back—faster, stronger, and pain-free.

Book an Appointment Today

Ready to stop guessing and start healing? Whether it’s shin splints, posterior tibialis tendinitis, or plantar fasciitis, we’ve seen it, treated it, and helped thousands get back on their feet—literally.