Runners Foot Health Category

A winter off from running and hiking means your muscles have weakened. Your cardiovascular fitness has declined, your connective tissues have lost their tolerance for repetitive impact, and your joints have adapted to a more sedentary range of motion. When you suddenly ask your body to perform at last season’s level, the result is often injury rather than exhilaration.

Studies consistently show that the spring months see a significant spike in overuse injuries among recreational runners and hikers. Shin splints, plantar fasciitis, IT band syndrome, stress fractures, and knee pain are all common casualties of the “too much, too soon” approach.

The good news? Nearly all of these injuries are preventable with a smart, gradual return-to-activity plan.

Why a Winter Off Sets You Up for Injury

It’s tempting to think of fitness like a savings account, something you can draw on whenever you’re ready. In reality, the body operates on a “use it or lose it” principle. After just two to four weeks of reduced activity, measurable declines begin in aerobic capacity, muscular strength, and the structural integrity of your soft tissues.

Cardiovascular deconditioning means your heart and lungs can’t deliver oxygen as efficiently, so you fatigue faster and your form breaks down sooner. Muscular atrophy means the stabilizing muscles around your hips, knees, and ankles are weaker, leaving your joints vulnerable to misalignment during repetitive motion.

Connective tissue regression is perhaps the most insidious change: tendons and ligaments adapt more slowly than muscles, and after months of inactivity, they simply cannot handle the same loads they once could.

This is exactly why shin splints are among the most common injuries for returning runners. Medically known as medial tibial stress syndrome, shin splints occur when the muscles, tendons, and bone tissue around the tibia become overloaded. After a winter of reduced weight-bearing activity, the tibia and surrounding tissues haven’t maintained the resilience needed to absorb the repeated impact of running or hiking on hard or uneven surfaces.

The result is that familiar aching, throbbing pain along the inner edge of the shinbone that can sideline you for weeks or longer if ignored.

The Path Back: Gradual Progression Over Progressive Overload

If you’ve spent any time in fitness circles, you’ve probably heard the term “progressive overload,” which means the principle of continually increasing the stress placed on your body to drive adaptation. While progressive overload is a cornerstone of strength training and athletic development, it is not the right framework for returning to activity after an extended break.

Progressive overload assumes a baseline of fitness from which you are building upward. After a winter off, that baseline has shifted significantly.

Applying progressive overload to a deconditioned body means you’re stacking increasing demands on a foundation that isn’t ready for them. It’s like adding floors to a building before the foundation has been reinforced.

Instead, what you need is a gradual, linear progression, a structured plan that rebuilds your base before asking for more. Instead of getting faster or stronger right away, the goal is to restore your body’s tolerance for the activity itself, and then build from there.

A Sample 6-Week Return-to-Activity Plan

The table below outlines the framework for gradually returning to running or hiking. Adjust the specifics to your fitness level, but honor the underlying principle: start well below what you think you can do, and increase gradually.

Week	Activity	Focus
1	Walk 20–30 min, 3–4x/week	Rebuild movement habit; assess footwear
2	Walk 30–40 min with 5-min jog intervals	Introduce light impact; monitor for shin pain
3	Alternate walk/jog (2 min jog, 3 min walk) for 30–40 min	Build connective tissue tolerance
4	Jog 15–20 min continuous, 3x/week; easy hike 1x/week	Establish running base; begin trail re-acclimation
5	Jog 20–25 min, 3x/week; moderate hike 1x/week	Increase volume by ~10%; add strength training 2x/week
6	Run 25–30 min, 3x/week; longer hike 1x/week	Transition to normal training; maintain strength work

 

Key principles to follow throughout this plan:

• The 10% Rule: Never increase your total weekly volume (distance or time) by more than 10% from one week to the next.
• Listen to Your Body: Mild muscle soreness is normal. Sharp pain, joint pain, or pain that worsens during activity is a signal to back off.
• Rest Days Are Training Days: Recovery is when adaptation happens. Never skip rest days in the early weeks.
• Walk Before You Run: There is no shame in walk/run intervals. They are one of the most effective injury-prevention strategies available.

Shin Splints: The Spring Runner’s Nemesis

Because shin splints are so prevalent among returning runners and hikers, they deserve special attention. Understanding what causes them and how to prevent them can be the difference between a successful spring season and a frustrating one.

What Causes Shin Splints?

Shin splints develop when repetitive stress on the shinbone and the connective tissues attaching muscles to the bone exceeds what those tissues can handle. Contributing factors include sudden increases in activity volume or intensity, running on hard surfaces, worn-out or improper footwear, weak calf and ankle stabilizer muscles, overpronation or other biomechanical issues, and tight calves or Achilles tendons.

How to Prevent Them

Prevention starts with the gradual progression plan outlined above, but there are additional strategies that specifically target the risk of shin splint.

• Strengthen your calves with exercises like standing calf raises and eccentric heel drops.
• Incorporate toe walks and heel walks into your warm-up to activate the muscles along the front of the shin.
• Run on softer surfaces when possible, such as on trails, tracks, or grass, most especially in the first few weeks.

Beyond these, and perhaps most importantly, pay close attention to your footwear. Let’s take a look at how to do that.

Shoe Health: 5 Things to Look For

Your shoes are the single most important piece of equipment for running and hiking. Worn-out, ill-fitting, or inappropriate footwear is a direct contributor to shin splints, plantar fasciitis, knee pain, and a host of other injuries.

Before you head out this spring, give your shoes a thorough evaluation:

• Midsole Compression: Press your thumb into the midsole. If it feels flat, hard, or doesn’t spring back, the cushioning is shot.
• Outsole Wear Pattern: Flip your shoes over and examine the tread. Uneven wear, particularly heavy wear on one side, can indicate biomechanical imbalances and means the shoe is no longer providing the support it was designed for.
• Heel Counter Integrity: The heel counter is the rigid structure at the back of the shoe that stabilizes your heel. Squeeze it; if it collapses easily or feels soft, it’s no longer providing adequate support.
• Fit and Toe Box: Make sure there is about a thumb’s width of space between your longest toe and the end of the shoe. The toe box should be wide enough that your toes can splay naturally without being pinched.
• Activity-Appropriate Design: Trail shoes offer more aggressive tread patterns, reinforced toe guards, and stiffer midsoles for uneven terrain. Hiking boots provide ankle support and durability for carrying heavier loads.

Top Strength Training Exercises for Runners and Hikers

Strength training is one of the most effective tools for injury prevention, yet it’s the component most recreational runners and hikers neglect. A targeted strength routine doesn’t need to be long or complicated, just consistent.

 

The following exercises address the most common weak links that lead to injury in returning runners and hikers.

 

Exercise	Why It Matters	How to Do It
Single-Leg Calf Raises	Strengthens the calf complex and Achilles tendon, the primary shock absorbers during running. Building the muscles that support the tibia directly prevents shin splints.	Stand on one foot on a step edge. Rise up onto your toes, pause at the top, then lower slowly below the step level. Perform 3 sets of 12–15 per leg.
Bulgarian Split Squats	Builds single-leg strength in the quads, glutes, and hip stabilizers. Addresses the asymmetrical demands of running and hiking, where you’re always on one leg.	Rear foot elevated on a bench behind you. Lower your back knee toward the floor, keeping your front knee tracking over your toes. Perform 3 sets of 10 per leg.
Glute Bridges (Single-Leg Progression)	Activates and strengthens the glutes, which are the primary hip extensors and stabilizers. Weak glutes are linked to knee pain, IT band syndrome, and lower back issues.	Lie on your back, feet flat. Drive hips up, squeezing glutes at the top. Start with both legs; progress to single-leg. Perform 3 sets of 15 (double) or 10 per side (single).
Side-Lying Hip Abduction (or Banded Lateral Walks)	Targets the gluteus medius, a critical hip stabilizer that prevents the knee from collapsing inward during each stride, a common cause of runner’s knee and IT band issues.	Lie on your side, lift the top leg slowly to about 45 degrees, keeping hips stacked. Or place a resistance band above the knees and walk laterally. Perform 3 sets of 15 per side.
Eccentric Heel Drops	Specifically targets the Achilles tendon and soleus muscle through their lengthening phase, building tendon resilience and directly reducing the risk of Achilles tendinopathy and shin splints.	Stand on a step on both feet, rise up on toes, then shift weight to one foot and slowly lower that heel below the step over 3–5 seconds. Perform 3 sets of 12 per leg.

 

Get Back On Your Feet This Spring With Dr. Elizabeth Auger, DPM

Now is the time to embrace the trails and pavement, but do it wisely. Commit to the gradual progression plan, invest in supportive and appropriate footwear, and integrate the targeted strength work to reinforce your foundation.

Dr. Elizabeth Auger, DPM, offers comprehensive podiatric care for active individuals. If you experience persistent pain that does not resolve with rest and a reduced activity level, or if you suspect a more serious injury, schedule a consultation.

The running shoe you buy can have a profound impact on both your foot health and your enjoyment of the sport. Proper-fitting running shoes reduce injury, and they also reduce the risk of developing painful conditions like an ingrown toenail, hammer toe, or heel pain. Importantly, they also allow you to maximize the forces of each footfall, helping you improve your mileage and your time splits without forcing extra effort.

Selecting the correct shoe fit is even more important if you have diabetes or another condition that impacts foot health. We’ll cover the extra requirements you may need to consider after going over general guidelines for the best features to look for in a running shoe.

Select a Shoe That Fits Your Foot Shape

Footprints can be just as unique as your fingerprint. Everyone has different sizes and shapes, especially when it comes to our arches.

Select a foot shape that accommodates the width of your foot and the depth of your arch. 

• High arches will need a bit more support, more flexibility, and a softer midsole, says the American Podiatric Medical Association. 
• For those of us with relatively flat arches, select a shoe that has more rigidity, especially near the arch and heel.
• Regular arches require a mix between stability and cushioning, which should be optimized to the specific preferences and foot shape.

Pay Attention to Your Sole Wear to Correct Your Gait

You can also tell more about your running style and arches by looking at a well-worn pair of running shoes. The average person will have a fair amount of wear among the heel and toe box. 

However, some individuals, particularly those with flat arches, will have wear along the of the inner edge of the shoe and not along the outside edge of the toe box. This is referred to as “overpronating.”

If you tend to overpronate, you may need a shoe that has what’s called “motion control” features. They often include more-rigid structures to help correct the tendency to roll the ankle outward during your gait. They may also have more cushioning in the middle, reflected by a high arch with a different color of the sole.

Someone who has wear along the outside edge of their shoes will usually under pronate, meaning the foot rolls in and the outside edge of the foot will fall first. These individuals should seek out lightweight, flexible, cushioned running shoes. This reduces the risk that placing pressure along the outside edge will result in a rolled ankle or the development of hip problems later on.

Always Leave Room in the Toe Box

Most people remember lifting their toes when they were a kid to make sure there was enough room to grow into a shoe without it being too large to fit securely. Well, that same mindset can help you into adolescence and adulthood.

You should always have at least a thumb’s width between your big toe and the edge of the shoe. Why? Because your feet swell when you run. In fact, experts like the University of Connecticut Sports Medicine Center recommend shopping at the end of a long day of walking. That way, your feet have already swollen a bit.

Leaving room in the toe box prevents the risk of ingrown toenails and other foot issues. At the same time, the rest of the shoe should feel secure while running. If it doesn’t, you may overcompensate by lifting your toes to keep the shoe from moving, increasing the risk of hammertoe and other disorders.

Tight Heel Cups and Good Laces

While your toes should have room, the rest of the shoe should fit tightly with as little movement as possible. Look for a middle that can lace up well enough to make the shoe remain snug, even after miles of running. Your heel should also stay firmly put, preventing slipping.

Loose shoes can increase the risk of blisters, but it can also mean that you’re more likely to roll your ankle or incur some other injury. So think spacious toes, snug middle, and heel.

Considerations for Diabetic Runners and Other Chronic Foot Conditions

Running is even more important for those who need therapeutic exercise to reduce their risk of complications related to chronic disease. At the same time, physical activity increases the odds of injury. For someone with diabetes, something as innocent-seeming as a blister can turn into a major complication without proper care.

The good news is that most running and athletic shoes offer better flexibility, cushioning, and support than the typical work shoe or other lace-up. You just need to be concerned with having ample room in the toe box to encourage blood flow and reduce the risk of ingrown toenails or infection.

A shoe’s lacing system becomes all the more important for individuals with special foot care needs. The shoe should be able to lace completely securely to prevent any wiggling inside its structure. At the same time, you should be able to loosen the shoe comfortably if there’s swelling or other discomforts. 

Being able to lace the ankle securely is very important, so opt for shoes that have lace eyelets traveling farther up towards the ankle, like a hiking boot or work shoe might. If you have a history of foot complications, you can also look for models that secure with velcro, ensuring a snug, adjustable fit without the restriction laces sometimes brings.

Choose a Comfortable Shoe Over a Flashy One

Our final word on shoe choice is: don’t sweat looks! While it may feel great to have a snazzy piece of footwear, most people won’t be looking at your feet while you’re jogging on the road, trail, or gym. Save flashy sneakers for outings and other occasions. Choose a running shoe that will protect your foot by offering it the support and comfort it needs.

If you have any questions on footwear or struggle with ongoing foot issues when you run, you should consider consulting with an experienced podiatrist in Salt Lake City. Elizabeth Auger can perform a full exam, measure your foot from multiple angles, and help you select the optimal footwear for your body, your lifestyle, and your medical needs.

You can call (801) 396-9743 at any time, 24/7, to book an appointment — often on the same day! So whether you have medical concerns or just want your running shoes to feel better, check in with an expert who can put you on the right track.

As a runner, your feet take a pounding. You know that you need to stretch your leg muscles before you run, and you may even stretch your upper body. But what are you doing for your feet?

There are tiny muscles in your feet that may not be used to pounding the pavement. If you don’t build them up before you run, you can suffer with injuries ranging from metatarsalgia to plantar fasciitis. Here are some ways that you can stretch your feet to get them in top running shape and alleviate some of the pain you may be feeling.

1. Spread Your Toes

It’s not enough to sit back in your chair, kick up your feet and spread your toes a few times. Add some resistance to the exercise. Place a thick rubber band around your toes and then stretch them apart. Once you’ve stretched your toes out, hold the position for five seconds. Repeat this 10 times, switch feet and repeat.

2. Plantar Stretch

If you are experiencing pain in the arch of your foot, this stretch is for you. Sit in a chair, cross your leg so that your ankle sits on the opposite thigh. Bend your toes back toward your shin with your hand and hold in place. Count to five and release. Repeat this 10 times and then switch feet.

3. Calf Drops

Many people perform this stretch without even realizing they are doing important things for their feet. Stand on a stair or step with the balls of your feet. Let your heels hang over the step and rise up onto the balls of your feet. Hold the pose for a five count and lower yourself back down. Repeat 12 times.

4. Heel and Toe Walk

This one can be tough if you don’t have good balance so support yourself by placing a hand on the wall. Stand and flex your toes up so that you are balancing on your heels. Walk forward using only the heels of your feet for up to one minute. Rest and then repeat twice. Next, balance on your toes and walk for a minute. Rest and then repeat twice.

5. Toe Curls

Roll up a towel like a sausage and put in on the floor in front of you. Sit down and grasp the towel with your toes, pulling it toward you and the chair. Push the towel back to where you set it. Repeat this 10 times. Rest and then complete the exercise twice more.

Strengthening your feet will help to alleviate any pain that you are feeling in your heels, arches and toes and will help your runs go more smoothly. Use the exercises above as a way to make your feet strong before you undertake any running program.

If the pain in your feet won’t go away no matter what you do, it’s time to seek the advice of a podiatrist. Dr. Elizabeth Auger is welcoming patients in Salt Lake City who wish to be diagnosed and treated for foot and ankle pain. Call Dr. Auger’s office today to schedule a convenient appointment.

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