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Podiatrist Steven Thomas outlined three injuries he commonly sees among walkers and runners: plantar fasciitis, Achilles tendinopathy and toenail trauma. He advises building activity gradually, allowing recovery and checking footwear fit; worsening or persistent pain should be assessed.
A podiatrist’s guide published by Fit&Well identifies plantar fasciitis, Achilles tendinopathy and toenail trauma as three common injuries he encounters in walkers and runners. Steven Thomas says symptoms can include heel pain, morning tendon stiffness and bruised or damaged nails, and advises gradual increases in activity, recovery between sessions and well-fitting shoes to reduce risk.
Thomas says plantar fasciitis typically causes pain beneath the heel, often worse when standing after a period of rest. It may ease after a few steps, then return following longer periods of walking, running or standing. To reduce risk, he recommends increasing mileage gradually and working on lower-leg flexibility and strength. His suggested exercises include straight-knee and bent-knee calf raises two or three times a week, alongside comfortable, well-fitting footwear.
Achilles tendinopathy can cause pain at the back of the heel, either where the tendon attaches to the heel bone or farther up the tendon. Thomas describes morning stiffness or tenderness as common symptoms; the tendon may also look thickened. Pain can ease while the tendon is in use and return afterward or the next morning. He advises progressive calf strengthening, gentle calf stretching and avoiding sudden changes in distance, speed or hill work. A substantial change to flatter or more minimalist footwear can also increase load on the Achilles, he says.
The third issue, toenail trauma, may show up as pain, throbbing, bruising beneath the nail, ridges, splitting or a nail lifting. Thomas links it to repeated pressure and poorly fitted shoes, particularly during higher-mileage running. He recommends shoes with enough length, width and depth at the toes, while securing the heel and midfoot so the foot does not slide forward. Keeping nails short and filed, choosing moisture-wicking socks and testing the shoe-and-sock combination before a long outing are among his other suggestions.
How Training Load Affects Foot Injuries
The advice matters to people who increase walking or running volume for fitness, because training changes can add stress to the feet and lower legs. Thomas says the body adapts to increased activity when it is matched by sufficient recovery. His guidance focuses on recognizing symptoms early rather than treating pain as something to ignore or push through.
The report does not establish how common each injury is across all walkers and runners or compare risk between different training plans. It presents Thomas’s clinical experience and recommendations, not a population-wide study. Still, the three symptom patterns offer readers practical reasons to review their activity progression and footwear, and to seek assessment when pain persists or affects ordinary walking.
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Three Problems Thomas Sees in Clinic
The Fit&Well report groups the injuries by the part of the foot or lower leg affected: the heel underside in plantar fasciitis, the Achilles tendon at the rear of the heel or lower leg, and the toenails, which can be damaged by repeated contact inside footwear. Symptoms can overlap with other causes of foot pain, so the descriptions are not a diagnosis.
Thomas is identified in the report as a podiatrist and foot and ankle specialist based in London. The source says he holds podiatry qualifications and is registered with the UK Health and Care Professions Council. His recommendations include monitoring symptoms during exercise, afterward and the following day, rather than judging a session only by how it feels in the moment.
“The body adapts to increased activity, but only when the increase is matched by sufficient recovery.”
— Steven Thomas, podiatrist, as quoted by Fit&Well
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When Foot Pain Needs Assessment
The report does not provide a formal prevalence estimate, research comparison or detailed diagnostic criteria for the three conditions. It also does not specify a universal mileage increase or recovery schedule; what is appropriate can vary by person and circumstances. Foot and heel pain can have multiple causes, and the symptom descriptions alone cannot confirm which condition is responsible.
Thomas says persistent symptoms, pain that affects normal walking, a worsening pattern or a change in gait should prompt assessment. He notes that a clinical examination and gait analysis may help distinguish causes; a weight-bearing X-ray may sometimes be used. The report does not state how long someone should wait before seeking care, so people with concerning or ongoing symptoms should consult a qualified health professional.
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Monitor Symptoms Before Resuming
Thomas recommends watching how symptoms respond during activity, after a session and the following day. If pain worsens, changes walking or running mechanics, or does not settle between sessions, the current training load may be too high. Readers should avoid simply continuing through pain; if it persists or interferes with ordinary walking, the report advises having it assessed.
For those without concerning symptoms, his prevention advice is to build distance, speed and hill work progressively, leave time for recovery, and check that shoes and socks remain comfortable over the intended distance. The report does not announce a new clinical guideline or scheduled follow-up; its next step for readers is to act on symptoms and seek professional evaluation when needed.
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Key Questions
What three injuries does the podiatrist identify?
Steven Thomas names plantar fasciitis, Achilles tendinopathy and toenail trauma as three common problems he encounters among walkers and runners.
What can plantar fasciitis feel like?
Thomas describes pain beneath the heel, often worse when standing after rest. It may ease after a few steps and return after longer periods of walking, running or standing. These symptoms do not confirm a diagnosis.
How can runners reduce the risk of toenail trauma?
The report recommends shoes with adequate toe-box length, width and depth, a secure heel and midfoot, short filed toenails and moisture-wicking socks. Test the shoe-and-sock combination before using it for a long distance.
When should foot or heel pain be checked?
Thomas advises assessment if symptoms persist, affect normal walking, progressively worsen, change the way someone walks or runs, or fail to settle between sessions. Foot pain can have different causes, so a clinician can assess what is responsible.
Source: rss
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