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

TL;DR

Before you orderOffer from Amazon

Get health and wellness essentials delivered free with Prime

• Fast, free delivery on millions of items
• Prime Video, Amazon Music and more included
• Member-only deals all year

Start your free Prime trial →Free trial for eligible customers · Cancel anytime

As an affiliate, we earn on qualifying purchases.Hide

Podiatrist Steven Thomas identifies plantar fasciitis, Achilles tendinopathy and toenail trauma as common injuries he sees among walkers and runners. His advice focuses on gradual training increases, recovery, calf conditioning and footwear that fits properly; persistent or worsening pain should be assessed by a clinician.

A Fit&Well report has outlined three walking- and running-related injuries that podiatrist Steven Thomas says he commonly encounters: plantar fasciitis, Achilles tendinopathy and toenail trauma. Thomas advises building activity gradually, allowing recovery and checking footwear fit; he says worsening pain or symptoms that interfere with normal walking warrant clinical assessment.

Plantar fasciitis commonly causes pain beneath the heel, according to Thomas. He says it may be worse when a person stands after resting, ease after a few steps, then return after longer periods of walking, running or standing. His suggested risk-reduction measures include gradual increases in mileage and lower-body exercises that develop flexibility and strength in the calf, ankle and foot.

For Achilles tendinopathy, Thomas describes pain at the back of the heel, either where the tendon attaches to the heel bone or along its middle section. Symptoms can include morning stiffness or tenderness; the tendon may also look thicker. Pain can ease during activity but return afterward or the next morning. Thomas recommends progressively strengthening and gently stretching the calves, avoiding sudden increases in distance, speed or hill work, and allowing recovery between sessions.

Toenail trauma can involve pain, throbbing or visible nail changes, Thomas says. Bruising beneath the nail, horizontal ridges, splitting or lifting may appear after activity increases. He points to shoe fit as a key factor: footwear should leave enough room around the toes while holding the heel and midfoot securely. Keeping toenails short and filed, wearing moisture-wicking socks and testing the shoe-and-sock combination before a long outing are also among his suggestions.

Training Load and Footwear Risks

The three problems can affect a person’s ability to keep walking or running, and the symptoms may appear after a change in training or equipment. Thomas’s guidance directs attention to how quickly activity increases, whether sessions allow recovery, and whether shoes leave enough room for the toes without letting the foot slide forward.

The advice is based on Thomas’s clinical experience as presented in the Fit&Well report; it is not a finding from a new study or a claim that these are the most common injuries for every group of walkers and runners. Recognizing persistent or worsening symptoms may help people avoid continuing a training load that their body is not tolerating, while an examination can help distinguish among possible causes of foot pain.

How Symptoms May Develop

The report links injury risk to increasing mileage too quickly and not resting sufficiently between sessions. Thomas explains that the body adapts to greater activity when the increase is matched by recovery. His recommendations include straight-knee and bent-knee calf raises two or three times a week, and, for tight calves, holding both types of calf stretch for about 60 seconds daily.

Footwear changes can also alter the load on the lower leg. Thomas cautions that a sudden switch to substantially flatter or more minimalist shoes can increase stress on the Achilles tendon. For running shoes, he advises considering that feet can swell during activity and checking length, width and depth around the toes, alongside a secure hold at the heel and midfoot.

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

— Steven Thomas, podiatrist, as quoted by Fit&Well

Limits of the Report’s Findings

The report does not provide prevalence figures, a study sample or comparisons showing how often these injuries occur relative to other conditions. The description of them as common reflects Thomas’s experience in his clinic, not a quantified ranking across all walkers and runners. The source also does not specify a publication date.

Symptoms described in the report are not enough on their own to establish a diagnosis. Thomas says a clinical examination, gait analysis and, in some cases, a weight-bearing X-ray may help distinguish causes of foot pain. The report does not set out a specific timeframe for when an individual symptom should be assessed.

When Pain Needs Assessment

Thomas advises monitoring how the body responds during exercise, afterward and the following day rather than trying to continue through symptoms. He says massage, ice and heat may help manage symptoms, but recommends assessment when symptoms persist or pain begins to affect normal walking. Progressively worsening pain, a changed walking or running pattern, or pain that does not settle between sessions are further warning signs he identifies.

For people experiencing those problems, the next step described in the report is an assessment by a qualified clinician. The appropriate investigation and treatment depend on the cause; Thomas says examination, gait analysis and sometimes imaging can help clarify it. The article does not report a new clinical guideline or announce a change in formal medical advice.

Key Questions

Which three injuries does the report identify?

Podiatrist Steven Thomas names plantar fasciitis, Achilles tendinopathy and toenail trauma as common issues he sees among walkers and runners.

What are common signs of plantar fasciitis?

Thomas describes pain under the heel that may be worse when standing after rest, ease after a few steps and return after longer walking, running or standing.

How does Achilles tendinopathy feel, according to Thomas?

It can cause pain at the back of the heel or along the Achilles tendon, with morning stiffness or tenderness. The report says pain may ease during activity and return afterward or the next morning.

What can reduce the risk of toenail trauma?

Thomas recommends shoes with enough length, width and depth around the toes and a secure heel and midfoot fit. He also advises keeping nails short and filed, wearing moisture-wicking socks and testing footwear before a long outing.

When should foot pain be assessed?

Thomas advises seeking assessment if symptoms persist or pain affects normal walking. He also flags worsening pain, a change in walking or running, or symptoms that fail to settle between sessions. This article is informational and is not a diagnosis or a substitute for advice from a qualified health professional.

Source: rss