TL;DR
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Podiatrist Steven Thomas identified plantar fasciitis, Achilles tendinopathy and toenail trauma as three common injuries he sees in walkers and runners. His advice focuses on gradual training increases, recovery, calf strength and suitable footwear; persistent or worsening pain should be assessed by a clinician.
A podiatrist has outlined three common injuries he encounters among walkers and runners: plantar fasciitis, Achilles tendinopathy and toenail trauma. In a report by Fit&Well, foot and ankle specialist Steven Thomas described symptoms to watch for and ways to lower risk, including increasing training gradually, allowing recovery and choosing well-fitting shoes.
Plantar fasciitis typically causes pain under the heel, Thomas said. It may be worse when standing after a period of rest, ease after a few steps, then return following longer periods of walking, running or standing. He recommends gradual increases in mileage and regular lower-body exercises, particularly calf, ankle and foot strengthening and flexibility work. Thomas suggests 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 Achilles tendon meets the heel bone or along the tendon itself. Thomas said it may involve morning stiffness or tenderness, and sometimes visible tendon thickening. Symptoms can ease as the tendon is used, then return afterward or the next morning. He advises progressively strengthening the calves, gently stretching tight calf muscles and allowing recovery. Sudden increases in distance, speed or hill training can add load, as can an abrupt switch to substantially flatter or more minimalist shoes.
Toenail trauma may show up as pain, throbbing, bruising under the nail, ridges, splitting or lifting. Thomas said these signs can follow increased activity. He identified poorly fitted running shoes as a common cause and recommends adequate toe-room while keeping the heel and midfoot secure. Short, filed nails, moisture-wicking socks and testing a shoe-and-sock combination before a long outing may also help reduce friction or impact.
Training Load and Foot Injury Risk
The shared risk across these problems is that training demands can outpace recovery. For people building up walking or running, symptoms such as heel pain or nail bruising may signal that something is not tolerating the current routine. Thomas’s recommendations emphasize making changes gradually rather than treating every increase in distance, pace or terrain as interchangeable.
The guidance also points to practical factors runners can review: calf strength, rest between sessions and shoe fit. These steps are not a guarantee against injury, and the report does not establish how frequently each condition occurs across all walkers and runners. But recognizing the described symptoms can help people decide when to modify activity and seek an assessment rather than continuing through worsening pain.
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Thomas’s Advice for Active Feet
The Fit&Well report presents Thomas’s clinical observations and prevention advice; it is not a population study ranking injury rates. Thomas is described as a certified podiatrist and foot and ankle specialist based in London, with podiatry qualifications and professional registration in the United Kingdom. The article says he has more than 12,000 hours of clinical experience.
His recommendations distinguish between the three issues. Heel pain beneath the foot is associated with plantar fasciitis in his description, while pain at the rear of the heel or tendon may fit Achilles tendinopathy. Nail bruising or lifting can indicate repeated impact or pressure. These symptoms alone do not confirm a diagnosis; different causes of foot pain can require different care.
“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 Symptoms Need Assessment
The report does not give comparative incidence figures, identify a typical recovery time for any of the three injuries or establish that a particular exercise or shoe choice will prevent them. Thomas’s list reflects the injuries he says he commonly encounters in his clinic, not a measured ranking of all walking and running injuries.
Foot pain can have causes beyond the conditions described, and symptoms alone cannot confirm which one is present. Thomas advises monitoring how pain responds during exercise, afterward and the following day. If pain progressively worsens, alters a person’s gait or fails to settle between sessions, he says the training load may be too high. If symptoms persist or begin to affect normal walking, he recommends clinical assessment. The report does not specify an individual diagnosis or treatment plan for readers.
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Responding to Persistent Foot Pain
For a new warning sign, Thomas advises against trying to simply walk or run through it. People can monitor symptoms during activity and afterward, including the next morning, and consider whether distance, pace, hills or footwear have changed. Gentle adjustments to training and sufficient recovery may be appropriate, but the report does not prescribe a universal return-to-exercise schedule.
When pain persists or affects ordinary walking, Thomas recommends having it assessed. He says an evaluation may include a clinical examination and gait analysis, and sometimes a weight-bearing X-ray, to help distinguish causes and treatments. Readers with significant, worsening or unexplained symptoms should seek advice from a qualified health professional rather than rely on general prevention guidance alone.
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Key Questions
What three injuries did the podiatrist describe?
Steven Thomas named plantar fasciitis, Achilles tendinopathy and toenail trauma as three common walking- and running-related injuries he encounters in his clinic.
What are common signs of plantar fasciitis?
Thomas describes pain beneath the heel that can be worse when standing after rest, ease after a few steps and return after longer periods of walking, running or standing. These symptoms do not by themselves confirm a diagnosis.
How can runners reduce the risk of Achilles tendinopathy?
Thomas recommends progressively strengthening the calves, gently stretching tight calf muscles, avoiding sudden changes in distance, speed or hills, and allowing recovery between sessions. He also cautions against abrupt changes to substantially flatter or minimalist footwear.
When should foot pain be assessed?
According to Thomas, pain that worsens, changes how someone walks or runs, or does not settle between sessions is a reason to reassess training. He recommends clinical assessment if symptoms persist or begin to affect normal walking.
What shoe features may help prevent toenail trauma?
Thomas advises shoes with enough length, width and depth around the toes, while securely holding the heel and midfoot. He also recommends keeping nails short and filed, wearing moisture-wicking socks and testing the shoe-and-sock combination before a long distance.
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