Running With Tendonitis: What You Need to Know

Few workouts are as simple and effective as running. Approximately 50 million Americans — 15% of the population — regularly participate in some form of running or jogging, according to recent statistics.

However, all of those miles put extra strain on your feet and ankles. At Ahwatukee Foot & Ankle Center, our podiatry team provides comprehensive care for running-related sports injuries to keep you moving safely and comfortably.

One of the most common issues runners face is tendonitis, an inflammation of the connective tissue that attaches muscle to bone. Here’s what you need to know about the condition and how to stay active while you heal.

How does running cause tendonitis?

Running places a great deal of stress on the tendons in your feet and ankles. With every stride, they stretch to absorb impact and then snap back to help propel you forward.

As a result, tiny tears develop in the tissue, which your body normally repairs during periods of rest. But when stress accumulates faster than the tendon can heal — due to overtraining or skipping rest days — inflammation and pain set in.

For runners, tendonitis typically affects three main areas: the Achilles tendon at the back of the heel, the posterior tibial tendon along the inner ankle, and the peroneal tendons on the outer side of the foot. Poor alignment and unsupportive footwear can increase the strain on these tendons, raising the risk of injury.

Should you run when you have tendonitis?

Giving your tendon time to heal is essential, but complete inactivity isn’t the answer, either. In many cases, runners with mild symptoms can continue training safely by making a few strategic adjustments to their routine:

• Run shorter distances, and maintain a slow, easy pace to reduce strain on the injured tendon while it heals
• Avoid steep hills and uneven terrain, which place additional strain on the foot and ankle tendons
• Alternate with more days of low-impact activities like swimming or cycling to maintain cardiovascular fitness without the repetitive impact of running
• Incorporate strengthening exercises to improve stability and prevent future injuries

If your pain fails to improve or worsens despite these changes, it’s time for a professional evaluation. Our team can identify the underlying issue and recommend a safe path forward.

When to stop running and see a podiatrist

To protect your feet and ankles, stop running immediately and contact our team if you experience symptoms like:

• Pain that increases while running
• Discomfort that alters your gait or causes a limp
• Visible swelling, localized warmth, or severe stiffness after a run
• Pain that persists at rest or when walking normally

Ignoring these warning signs and pushing through the pain can easily turn a minor injury into a chronic problem. Over time, continued strain can weaken the affected tendon, increasing the risk of a partial or complete rupture.

Early tendonitis treatment is the best way to prevent long-term damage and get you back to your normal training schedule sooner. If tendon pain is interfering with hobbies or daily activities, contact us today to schedule an appointment at Ahwatukee Foot & Ankle Center in Phoenix or Maricopa, Arizona.