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Podiatrist Steven Thomas says the common walking- and running-related injuries he sees include plantar fasciitis, Achilles tendinopathy and toenail trauma. He advises building activity gradually, allowing recovery and checking footwear fit; persistent or worsening pain should be assessed by a health professional.
A Fit&Well report identifies plantar fasciitis, Achilles tendinopathy and toenail trauma as three common injuries podiatrist Steven Thomas encounters among walkers and runners. Thomas says symptoms and risk-reduction steps differ, but a shared concern is increasing distance or intensity faster than the body can adapt and recover.
Plantar fasciitis typically causes pain beneath the heel, Thomas says. It may be worse when a person stands after resting, ease after a few steps, and return after a longer period of walking, running or standing. He recommends gradually increasing mileage and regularly exercising the lower body, with attention to flexibility and strength in the calf, ankle and foot. Straight-knee and bent-knee calf raises are among his suggested exercises, performed two or three times a week. Comfortable, well-fitting footwear is another consideration.
Achilles tendinopathy can cause pain at the back of the heel, either where the tendon meets the heel bone or farther up the tendon. Thomas describes morning stiffness or tenderness as common signs; the tendon can sometimes appear thickened. Pain may ease during activity and return afterward or the next morning. His suggestions include progressively strengthening the calves, gently stretching the lower legs, avoiding abrupt increases in distance, speed or hill work, and allowing recovery between sessions. He also cautions that a sudden switch to substantially flatter or more minimalist shoes can increase the load on the Achilles.
Toenail trauma may involve pain, throbbing or visible changes such as bruising beneath the nail, ridges, splitting or lifting. Thomas links these signs to increased activity and says poorly fitted shoes can contribute. He recommends adequate room around the toes while the heel and midfoot remain secure, noting that feet can swell during activity. Keeping nails short and filed, wearing well-fitted moisture-wicking socks, and testing a shoe-and-sock combination before a long outing are additional steps he suggests.
Managing Training Load and Foot Pain
The three conditions can affect a person’s ability to continue walking or running, and their symptoms may appear during activity or afterward. Thomas’s advice focuses on gradual training increases, appropriate recovery and shoes that fit, rather than pushing through pain. Recognizing a change in symptoms early can help people reconsider their activity load and seek an assessment when needed.
Thomas advises monitoring how the body responds during exercise, after a session and the following day. Pain that progressively worsens, changes a person’s walking or running pattern, or fails to settle between sessions may mean the current training load exceeds what the body can manage. If pain persists or begins to affect ordinary walking, he recommends having it assessed rather than simply continuing to exercise through it.
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Three Conditions, Different Warning Signs
The report presents Thomas’s clinical observations and recommendations, not a study establishing how frequently each injury occurs across all walkers and runners. The source gives no population data or comparative rates, so its description of these as common injuries should be understood as the podiatrist’s account of cases he encounters in his clinic.
Thomas is described by Fit&Well as a podiatrist and foot and ankle specialist based in London, with qualifications in podiatry and podiatric surgery, and registration with the UK’s Health and Care Professions Council. His recommendations in the report include both training adjustments and footwear checks. The article also notes that massage, ice and heat may help manage symptoms, but it does not present those measures as a substitute for assessment when pain persists.
“The body adapts to increased activity, but only when the increase is matched by sufficient recovery.”
— Steven Thomas, podiatrist, as quoted by Fit&Well
What the Report Does Not Establish
The source does not provide a study, survey or numerical estimate showing how often these injuries occur, nor does it compare their rates with other foot or lower-limb problems. It describes the three conditions as those Thomas commonly encounters in his clinic. The report also does not establish that any particular exercise or shoe choice will prevent an injury for every individual.
Foot pain can have different causes, and the report says an examination may help distinguish them. It does not offer a diagnosis for readers or specify how long someone should wait before seeking care. People with persistent pain or difficulty walking should consult a qualified health professional for an individual assessment.
When Symptoms Need Assessment
Thomas’s advice is to track symptoms during activity, after exercise and the next day, and to avoid simply walking or running through pain that worsens, changes gait or does not settle between sessions. If pain persists or affects normal walking, he recommends clinical assessment; a clinician may consider an examination, gait analysis or, in some cases, a weight-bearing X-ray.
The report does not announce a new study or scheduled follow-up. Its practical next step for readers is to adjust activity and footwear where appropriate, allow recovery, and seek professional advice when symptoms continue or interfere with everyday movement.
Key Questions
What three injuries does the report describe?
Podiatrist Steven Thomas identifies plantar fasciitis, Achilles tendinopathy and toenail trauma as injuries he commonly sees among walkers and runners. The report does not provide population-wide statistics on their frequency.
What are signs of plantar fasciitis?
Thomas says it typically causes pain under the heel. The pain may be worse when standing after rest, ease after a few steps and return after longer periods of walking, running or standing. Persistent heel pain should be assessed by a qualified health professional.
How might Achilles tendinopathy feel?
It can cause pain at the back of the heel, morning stiffness or tenderness. Thomas says pain may ease while the tendon is being used and return afterward or the following morning; some people may notice thickening of the tendon.
How can runners reduce the risk of toenail trauma?
Thomas recommends shoes with sufficient length, width and depth around the toes, while holding the heel and midfoot securely. He also suggests keeping toenails short and filed, wearing well-fitted moisture-wicking socks and testing the combination before a long outing.
When should someone seek an assessment for foot pain?
According to Thomas, pain that worsens, changes how someone walks or runs, or does not settle between sessions may indicate that activity is exceeding the body’s capacity. He recommends assessment if symptoms persist or begin to affect normal walking.
Source: rss
