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Podiatrist Steven Thomas identifies plantar fasciitis, Achilles tendinopathy and toenail trauma as common injuries among walkers and runners. He says gradual training increases, recovery, strengthening and well-fitted shoes may help reduce risk; persistent or worsening pain should be assessed by a clinician.
Podiatrist Steven Thomas has outlined three injuries he commonly encounters among 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 building mileage gradually, allowing time to recover and choosing footwear that fits securely.
Plantar fasciitis commonly causes pain under the heel, Thomas said. It may be worse when someone stands after resting, ease after a few steps, then return after longer periods of walking, running or standing. He recommends gradual increases in training and lower-body exercises that strengthen the calf, ankle and foot. Straight-knee and bent-knee calf raises are among the exercises he suggests doing two or three times a week. He also advises wearing comfortable, well-fitting shoes.
Achilles tendinopathy can cause pain at the back of the heel, either where the tendon attaches to the heel bone or along its middle portion. Thomas described morning stiffness or tenderness as possible signs; the tendon may look thickened, and pain can ease during activity before returning afterward or the next morning. His prevention advice includes progressive calf strengthening, gentle calf stretches and avoiding sudden changes in distance, speed or hill training. He also cautioned that a sudden switch to substantially flatter or more minimalist footwear can increase the load on the Achilles.
Toenail trauma may show up as pain, throbbing or visible nail changes. Thomas said bruising beneath a nail, horizontal ridges, splitting or lifting can be early signs, sometimes after an increase in activity. He pointed to poorly fitted running shoes as a common cause and recommends adequate room around the toes, a secure heel and midfoot, short, filed nails, and moisture-wicking socks. Feet can swell during activity, so he advises testing the shoe-and-sock combination before using it for a long distance.
How Training Choices Affect Foot Injuries
The advice addresses a practical risk for people who increase their walking or running: training load can rise faster than the body recovers. Thomas said the body adapts to increased activity when the increase is matched by sufficient recovery. That makes symptoms, footwear and changes in mileage or intensity relevant to how people plan exercise—not just discomfort to ignore.
His guidance also distinguishes between different sources of foot pain. Heel pain may involve the plantar fascia or Achilles tendon, while nail bruising or lifting can point to repeated pressure inside a shoe. The report does not establish how often these conditions occur across all walkers and runners, but it offers warning signs that may prompt a person to modify training or seek an assessment rather than continue through worsening pain.
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The Three Injuries Thomas Describes
The Fit&Well report presents Thomas’s clinical observations and practical recommendations; it is not a population-wide study ranking foot injuries. Thomas is described by the publication as a podiatrist and foot-and-ankle specialist based in London, with podiatry qualifications and registration with the UK Health and Care Professions Council.
Across all three conditions, the common thread in his advice is to avoid abrupt increases in physical demands. For plantar fasciitis and Achilles tendinopathy, that includes gradual progression and calf or lower-leg conditioning. For toenail trauma, it includes checking shoe fit and the sock-and-shoe combination before long-distance activity. The report also advises monitoring symptoms during exercise, afterward and the following day.
“The body adapts to increased activity, but only when the increase is matched by sufficient recovery.”
— Steven Thomas, podiatrist, as quoted by Fit&Well
When Symptoms Need Assessment
The report does not provide prevalence data, a publication date or evidence comparing the effectiveness of the listed prevention measures. Thomas’s descriptions are clinical guidance attributed to him, not a diagnosis for an individual reader. Foot pain can have different causes, and the report says a clinical examination, gait analysis and sometimes a weight-bearing X-ray may help distinguish them.
It is also not possible to determine from the symptoms alone whether pain reflects one of these conditions or another problem. Thomas advises assessment when symptoms persist or pain begins to affect normal walking. He says worsening pain, a changed walking or running pattern, or symptoms that do not settle between sessions may mean the training load is too high.
Monitor Pain and Training Load
The report offers no scheduled follow-up or new clinical study. For readers experiencing symptoms, Thomas’s advice is to track how pain responds during exercise, afterward and the next day, and avoid simply trying to run or walk through persistent or worsening pain. Symptoms that affect ordinary walking warrant clinical assessment, according to the report.
Thomas says massage, ice and heat may help manage symptoms, but persistent pain should be assessed rather than treated indefinitely at home. A clinician can examine the foot and decide whether gait analysis or imaging is appropriate. People making medical decisions about foot pain should consult a qualified health professional.
Key Questions
Which three injuries did Steven Thomas identify?
He named plantar fasciitis, Achilles tendinopathy and toenail trauma as common injuries he encounters among walkers and runners. The report presents his clinical observations, not a statistical ranking of injuries across all active people.
What are possible 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 periods of walking, running or standing. A symptom description alone cannot confirm a diagnosis.
How does Thomas suggest reducing the risk of Achilles tendinopathy?
He recommends progressively strengthening the calves, gently stretching the lower-leg muscles, avoiding sudden increases in distance, speed or hills, and allowing recovery between sessions. He also cautions against abruptly switching to substantially flatter or more minimalist footwear.
What can help prevent running-related toenail trauma?
Thomas advises shoes with enough length, width and depth around the toes, a secure heel and midfoot, short filed toenails and moisture-wicking socks. He suggests testing the full shoe-and-sock combination before using it over a long distance.
When should someone seek an assessment for foot pain?
According to Thomas, pain that worsens, changes the way someone walks or runs, fails to settle between sessions, persists or affects normal walking should be assessed by a qualified clinician. Different causes of foot pain may require different evaluations.
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