A Podiatrist Says These Are The Three Most Common Injuries Walkers And Runners Encounter—here’s How To Spot The Symptoms And Reduce The Risk

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Podiatrist Steven Thomas identifies plantar fasciitis, Achilles tendinopathy and toenail trauma as three common injuries he sees among walkers and runners. His advice focuses on gradual training increases, recovery, calf strength and flexibility, and footwear that fits securely.

A podiatrist has outlined three common injuries he encounters among walkers and runners—plantar fasciitis, Achilles tendinopathy and toenail trauma—and described symptoms that may signal each problem. In a Fit&Well report, Steven Thomas said rapid increases in distance or intensity, insufficient recovery and poorly fitting footwear can contribute to injury risk.

Plantar fasciitis can cause pain beneath the heel, Thomas said, often most noticeable when standing after a period of rest. It may ease after a few steps, then return after longer periods of walking, running or standing. He recommends increasing mileage gradually and including lower-body exercise, with attention to calf, ankle and foot strength and flexibility. His suggested exercises include straight-knee and bent-knee calf raises two or three times a week.

Achilles tendinopathy can cause pain at the back of the heel, either where the tendon joins the heel bone or along its middle portion. Thomas described morning stiffness or tenderness as possible signs; the tendon may also look thickened. Pain can ease while the tendon is in use and return afterwards or the next morning. He advises progressive calf strengthening, gentle calf stretching and recovery between sessions. Sudden increases in distance, speed or hill work can add load, he said.

Toenail trauma may involve pain, throbbing or visible nail changes. Thomas listed bruising beneath the nail, horizontal ridges, splitting and lifting as possible early signs, particularly after an increase in activity. He said shoes should provide enough length, width and depth around the toes while holding the heel and midfoot securely. Keeping nails short and filed, using well-fitting moisture-wicking socks and testing the shoe-and-sock combination before a long outing may also help reduce friction or pressure.

How Training Choices Affect Foot Injury Risk

The report matters to people who walk or run regularly because the symptoms Thomas describes can be easy to dismiss as ordinary soreness, while continuing to increase training may place more load on already irritated tissues. His central message is to build activity gradually and allow recovery, rather than treating mileage, speed or hills as changes the body can absorb without adjustment.

The advice is not a diagnosis or a guarantee that injury can be prevented. Heel pain and nail changes can have different causes, and Thomas says persistent pain that affects normal walking should be assessed. The practical takeaway is to monitor symptoms during exercise and afterwards, including the following day, and respond if they worsen or alter a person’s gait.

The Three Injuries Thomas Describes

The Fit&Well article presents Thomas’s clinical observations and recommendations, rather than a survey measuring how frequently each injury occurs across all walkers and runners. Thomas is identified in the report as a podiatrist and foot-and-ankle specialist based in London. The source does not give a numerical ranking or population-level rates for the three conditions.

The injuries affect different areas: plantar fasciitis is associated with pain beneath the heel; Achilles tendinopathy involves the tendon at the back of the heel or its middle section; and toenail trauma appears in nail bruising or damage. The report links all three to training load or footwear, but that does not establish one cause for every individual case.

“The body adapts to increased activity, but only when the increase is matched by sufficient recovery.”

— Steven Thomas, podiatrist, quoted by Fit&Well

What the Report Does Not Establish

The article does not provide prevalence figures, research comparing the three injuries, or evidence that its prevention suggestions eliminate risk. Calling them common reflects Thomas’s experience in his clinic; the report does not quantify how often each condition occurs among the wider population of walkers and runners.

Symptoms can overlap with other foot or ankle problems, and the source does not offer individual diagnoses. It also does not specify a single training increase that is safe for everyone. The appropriate response depends on a person’s symptoms and circumstances; the report says persistent pain that affects ordinary walking should be assessed.

When Symptoms Call for Assessment

Thomas advises people not to simply continue walking or running through warning signs. He recommends tracking how symptoms respond during activity, afterwards and the next day. Worsening pain, a changed walking or running pattern, or symptoms that do not settle between sessions may indicate that current training exceeds the body’s capacity.

The report says massage, ice or heat may help manage symptoms, but advises assessment if problems persist and pain begins to affect normal walking. A clinician can examine the foot and, where appropriate, use gait analysis or imaging to help distinguish possible causes. The source does not announce a formal follow-up study or further update.

Key Questions

What three injuries did the podiatrist identify?

Steven Thomas named plantar fasciitis, Achilles tendinopathy and toenail trauma as three common walking- and running-related injuries he encounters in his clinic.

What can plantar fasciitis feel like?

Thomas described pain beneath the heel that may be worse when standing after rest. It can ease after a few steps and return after longer periods of walking, running or standing.

What may reduce the risk of these injuries?

The report recommends gradual training increases, adequate recovery, calf strengthening and stretching, and well-fitting footwear. These measures may help reduce risk but are not a guarantee against injury.

When should someone seek an assessment?

Thomas advises getting persistent symptoms assessed if pain starts to affect normal walking. He also says worsening pain, a changed gait or symptoms that fail to settle between sessions are signs that training load may be too high.

Source: rss