• Stiff arch, painful when walking – you walk/run differently to compensate.
  • Intense pain if pressure is applied to the front of your heel/arch.
  • Find yourself tip-toeing around immediately after getting out of bed.


  • Drastic increases in training load – duration, intensity, or distance.
  • Increased impact-related loads [3].
  • Excessive pronation, flattening feet.
  • Running for long periods on hard surfaces – with some or all of the above.


  • Reduce load via increases in cadence or decreases in overstride.
  • Alleviate load placed on the ankle/foot complex but strengthening quadriceps, hamstrings and glutes.
  • Increase flexibility of your calf’s and hamstrings/quads – slowly.
  • Gradual increases in training load.



  1. Barton, C. J., Bonanno, D. R., Carr, J., Neal, B. S., Malliaras, P., Franklyn-Miller, A., & Menz, H. B. (2016). Running retraining to treat lower limb injuries: A mixed-methods study of current evidence synthesised with expert opinion. British Journal of Sports Medicine, 50(9), 513-526.
  2. Bramah, C., Preece, S. J., Gill, N., & Herrington, L. (2018). Is There a Pathological Gait Associated With Common Soft Tissue Running Injuries? The American Journal of Sports Medicine, 46(12), 3023-3031. doi:10.1177/0363546518793657
  3. Ceyssens, L., Vanelderen, R., Barton, C., Malliaras, P., & Dingenen, B. (2019). Biomechanical risk factors associated with running-related injuries: A systematic review. Sports Medicine, 49(7), 1095–1115.



This information is purely a guide to inform runners about common running injuries at a patient’s level. If your injury is acute or persistent – seek medical advice from a specialist.



At the Ministry of Cadence you will be monitored by a marker-less 3D analysis system, highlighting areas of concern. Force Plates will enable us to understand if you produce enough power to perform as you’d like. And finally, we will use a pressure mat to assess how your foot behaves.

This assessment will detail if there are any running technique related factors, or strength asymmetries that may be contributing to your injury risk.

A digital copy of your report detailing the findings of the assessment and possible ways to alter your technique to reduce your injury risk will be sent to you following the session.

So whatever you do, don’t let that niggle become a real pain. Book an appointment today.