Running analysis case study: Run Smarter, Not Harder- The Comeback Story of a Sore Foot

Author: Lee Shimwell – Running Specialist Physio

An experienced ultra-runner came to see me with pain on the outside of their foot – around the base of the little toe. It had built up over a few weeks, starting as a minor niggle but getting worse with every run. They’d recently raced, then jumped straight back into heavy training without much rest.

What Was Going On?

The pain was coming from a small tendon (called the peroneus brevis) where it attaches to the side of the foot. It wasn’t a tear or a major injury – just a case of doing too much, too soon, and not giving the body time to adapt.

My speciliast running analysis showed they were landing more on the outside of their foot, especially when tired. This was putting extra stress on the sore area.

Lee specilises in running analysis

What We Did - running analysis

We didn’t need to stop running completely – just adjust the load. That meant:

• Cutting back the volume and intensity for a short time

• Adding some targeted strength work for the foot and ankle

• Working on balance and control

• Making a few small tweaks to running technique

• And most importantly – teaching them to spot early warning signs and adapt their training before things got worse

Back to Racing – Smarter This Time

They were back racing within a few weeks – but this time, with a better balance. They now know how to use simple rules to spot when their body needs a change of pace or a bit more recovery.

The Big Lesson

Sometimes, small niggles are the body’s way of asking for help. With the right advice and a few smart changes, you can stay on track without losing momentum.

Want to avoid the boom-and-bust cycle of injury? Book in for a running assessment – let’s make your training work for you, not against you.