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Podiatrist Steven Thomas identifies plantar fasciitis, Achilles tendinopathy and toenail trauma as common problems among walkers and runners. He advises gradually increasing training, allowing recovery and checking footwear fit; persistent or worsening pain should be assessed by a clinician.
Podiatrist Steven Thomas has outlined three injuries he commonly sees in walkers and runners: plantar fasciitis, Achilles tendinopathy and toenail trauma. In a Fit&Well report, he described symptoms to watch for and ways to lower risk, including increasing activity gradually, allowing time to recover and wearing properly fitted shoes.
Plantar fasciitis commonly causes pain under the heel, Thomas says. It may be worse when standing after rest, ease after a few steps, then return during or after longer periods of walking, running or standing. He recommends building mileage gradually and strengthening the lower leg, ankle and foot. 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 or tenderness at the back of the heel, where the tendon attaches to the heel bone, or along the tendon itself. Thomas says morning stiffness is common, and the tendon may appear thickened. Symptoms can ease as the tendon warms up but return later or the next morning. He advises progressive calf strengthening, gentle stretching when the calves are tight, and avoiding sudden changes in distance, pace, hills or footwear.
Toenail trauma may show up as pain, throbbing, bruising beneath the nail, ridges, splitting or lifting. Thomas links it commonly to poorly fitted running shoes, which can let the foot slide forward or leave too little room for the toes. He advises keeping nails short and filed, choosing moisture-wicking socks, and testing the shoes-and-socks combination before a long outing. Feet can swell during activity, he notes, so shoe fit should allow adequate toe room while securing the heel and midfoot.
Warning Signs for Everyday Training
The three problems can affect ordinary exercise in different ways, but Thomas’s advice points to a shared concern: training load can outpace recovery. A sudden increase in mileage, speed or hill work may place more demand on the feet and lower legs than they can tolerate. Recognizing where and when pain appears can help people respond before discomfort interferes with walking or running.
This is practical guidance from a named foot specialist, not a study measuring injury rates or proving that a particular exercise prevents injury. The source does not provide prevalence figures or compare risk across different types of walkers and runners. Its value for readers is the symptom checklist and the reminder to adjust activity and footwear rather than simply continuing through worsening pain.
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Load, Recovery and Shoe Fit
Thomas’s central point is that the body adapts to increased activity when it is matched with enough recovery. The report does not set a universal mileage increase or prescribe a single training schedule; individual capacity and circumstances can differ. Instead, it recommends gradual progress and monitoring symptoms during exercise, afterward and the following day.
Footwear is another theme across the advice, though in different ways. Thomas says comfortable, well-fitting shoes matter for heel and tendon complaints, while toe space and a secure heel and midfoot can help limit toenail damage. He also warns that abruptly switching to substantially flatter or more minimalist shoes may increase the load on the Achilles. The report does not identify one shoe type as suitable for everyone.
“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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Limits of the Injury Guidance
The report calls these three injuries common in Thomas’s clinical experience but provides no data on how often they occur, how their rates compare, or which groups face the greatest risk. The advice is general and does not establish a diagnosis for any individual. Similar foot pain can have different causes, and the source says examination may be needed to distinguish them.
It is also unclear from the supplied report how much any specific exercise, footwear choice or recovery interval changes injury risk. Thomas describes these measures as preventive advice, not guarantees. People with persistent symptoms or pain affecting normal walking should seek an assessment rather than relying on a general article.
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When Symptoms Need Assessment
Thomas advises readers not to simply walk or run through warning signs. For suspected overuse problems, he recommends tracking how symptoms respond during activity, afterward and the next day. Worsening pain, a changed walking or running pattern, or symptoms that do not settle between sessions may indicate that the current training load is too high.
Massage, ice or heat may help manage symptoms, according to the report, but persistent pain—especially if it affects normal walking—should be assessed by a clinician. Thomas says an examination, gait analysis and, in some cases, a weight-bearing X-ray may help distinguish causes and guide treatment. The source gives no specific follow-up appointment or further publication date.
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Key Questions
What three injuries does the podiatrist identify?
Steven Thomas names plantar fasciitis, Achilles tendinopathy and toenail trauma as common walking- and running-related problems he encounters in his clinic.
What are common signs of plantar fasciitis?
Thomas describes pain under the heel, often worse when standing after a period of rest. It may ease after a few steps and return after longer walking, running or standing.
How can runners reduce toenail trauma risk?
Thomas advises shoes with enough length, width and depth around the toes, while keeping the heel and midfoot secure. He also recommends short, filed toenails, moisture-wicking socks and testing the shoe-and-sock combination before a long outing.
When should foot pain be assessed?
According to Thomas, seek assessment if pain progressively worsens, changes how you walk or run, does not settle between sessions, or affects normal walking. The cause cannot be determined from symptoms alone.
Source: rss
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