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Podiatrist Steven Thomas identifies plantar fasciitis, Achilles tendinopathy and toenail trauma as common injuries among walkers and runners. He advises gradual training increases, recovery, calf conditioning and well-fitted footwear; persistent or worsening pain should be assessed by a clinician.
Podiatrist Steven Thomas says the three injuries he most commonly encounters among walkers and runners are plantar fasciitis, Achilles tendinopathy and toenail trauma. In a Fit&Well report, he describes their warning signs and advises building activity gradually, allowing recovery and choosing footwear that fits well.
Plantar fasciitis commonly causes pain beneath the heel, Thomas says. It may be worse when someone first stands after resting, ease after a few steps and return following longer periods of walking, running or standing. To reduce the chance of overuse, he recommends increasing mileage gradually and working on lower-leg flexibility and strength, including the calf, ankle and foot muscles.
For both plantar fasciitis and Achilles tendinopathy, Thomas recommends straight-knee and bent-knee calf raises two or three times a week. Achilles tendinopathy can cause pain or tenderness where the tendon joins the heel or along its middle section. Thomas says people may notice morning stiffness or visible thickening; discomfort can ease during activity and return afterwards or the next morning. He also advises gentle calf stretching and avoiding sudden changes in distance, speed or hill training.
Toenail trauma can involve pain, throbbing or visible nail changes, including bruising beneath the nail, ridges, splitting or lifting. Thomas links the problem often to poorly fitted running shoes and recommends enough space in the toe area while the heel and midfoot remain secure. Keeping nails short and filed, wearing moisture-wicking socks and testing a shoe-and-sock combination before a long outing are among his suggestions.
How Training and Fit Affect Injury Risk
The advice focuses on changes runners and walkers can monitor: training load, recovery and shoe fit. Thomas says the body adapts to increased activity when that increase is matched by sufficient recovery. A sudden jump in mileage, speed or hills may raise the strain on the feet and lower legs, while footwear that allows the foot to slide forward may contribute to repeated pressure on the toes.
These suggestions are risk-reduction measures, not a guarantee against injury or a diagnosis. Thomas advises paying attention to pain during exercise, afterwards and the following day. Pain that worsens, changes a person’s walking or running pattern, or does not settle between sessions may indicate that the current activity level is too much for the body to manage, he says.
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The Three Problems Thomas Describes
The report presents Thomas’s clinical perspective rather than a new study measuring injury rates. He is identified as a London-based podiatrist and foot-and-ankle specialist with podiatry and podiatric surgery qualifications, and membership of the Royal College of Podiatry and registration with the Health and Care Professions Council.
Thomas also cautions against treating every painful foot or joint as a routine overuse problem. He says people should not simply try to run or walk through warning signs, and should avoid forcing a genuinely arthritic joint through a painful range. If symptoms persist and begin affecting ordinary walking, he recommends professional assessment; a clinical examination, gait analysis or, in some cases, a weight-bearing X-ray may help distinguish causes.
“The body adapts to increased activity, but only when the increase is matched by sufficient recovery.”
— Steven Thomas, podiatrist, as quoted by Fit&Well
What the Report Does Not Establish
The report does not give population data, injury rates or a comparison of risks among walkers and runners. Its description of these as the three most common injuries reflects Thomas’s experience in his clinic; it does not establish that they are the most common across all people who walk or run. The source also does not provide a publication date.
The causes of an individual’s foot or ankle pain cannot be determined from symptoms alone. The report notes that clinical examination may be needed to distinguish among possible causes, and it does not set out a single treatment plan for every injury. It is also unclear how much any one prevention step changes an individual’s risk.
When Pain Needs Clinical Review
Thomas advises people to monitor symptoms during exercise, after a session and the next morning, rather than pushing through pain that is getting worse or affecting their gait. If pain persists or starts to interfere with normal walking, his recommendation is to seek an assessment from a qualified clinician. The report does not announce a new study, policy or follow-up; it offers general guidance, with next steps depending on a person’s symptoms and clinical assessment.
Key Questions
Which three injuries does Steven Thomas identify?
He names plantar fasciitis, Achilles tendinopathy and toenail trauma as common problems he encounters among walkers and runners. This is his clinical perspective as reported by Fit&Well, not a population-wide ranking.
What can plantar fasciitis feel like?
Thomas describes pain beneath the heel that may be worse when standing after a period of rest. It can ease after a few steps and return after longer walking, running or standing, according to his account.
What signs may point to Achilles tendinopathy?
Thomas says symptoms can include pain or tenderness at the back of the heel or along the Achilles tendon, morning stiffness and sometimes visible thickening. Pain may ease during activity and return afterwards or the next morning.
How does Thomas suggest reducing toenail trauma?
He recommends shoes with enough toe-room that still hold the heel and midfoot securely, short filed toenails and moisture-wicking socks. He also advises testing a shoe-and-sock combination before using it over a long distance.
When should someone seek an assessment?
Thomas advises clinical assessment if symptoms persist and pain begins to affect normal walking. He also flags worsening pain, changes to walking or running and symptoms that do not settle between sessions as signs that the current training load may be too high.
Source: rss
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