TL;DR
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
Podiatrist Steven Thomas says plantar fasciitis, Achilles tendinopathy and toenail trauma are among the common injuries he sees in walkers and runners. His advice, reported by Fit&Well, focuses on gradual training increases, recovery, strengthening and stretching, and properly fitted footwear. Persistent or worsening pain should be assessed by a health professional.
Podiatrist Steven Thomas says the three common injuries he encounters among walkers and runners are plantar fasciitis, Achilles tendinopathy and toenail trauma. In advice reported by Fit&Well, he describes symptoms to watch for and says increasing activity gradually, allowing time to recover and wearing suitable footwear may help reduce risk.
Plantar fasciitis often causes pain under the heel, Thomas says. It may be worse when standing after a period of rest, ease after a few steps and then return after longer periods of walking, running or standing. He recommends building mileage gradually and working on lower-leg flexibility and strength, including calf raises with both straight and bent knees two or three times a week. Comfortable, well-fitting shoes are also part of his advice.
Achilles tendinopathy can cause pain or tenderness at the back of the heel, either where the Achilles tendon attaches to the heel bone or along the tendon. Thomas says morning stiffness is common, and the tendon may appear thickened. Pain can ease while moving but return later or the following morning. He advises progressively strengthening the calves, gently stretching them, avoiding sudden changes to distance, speed or hill work, and allowing adequate recovery between sessions.
Toenail trauma can involve pain, throbbing or visible changes such as bruising beneath the nail, ridges, splitting or lifting. Thomas links the problem in some cases to poorly fitted shoes that let the foot slide forward or do not provide enough room for the toes. His suggestions include getting shoes fitted, accounting for foot swelling during activity, keeping nails short and filed, and testing socks and shoes together before a long outing.
How Training Choices Affect Foot Health
The advice matters because training load and recovery are factors walkers and runners can monitor, while pain and nail changes may affect whether they can continue their usual activity. Thomas says the body adapts to increased activity when the increase is matched by sufficient recovery. His examples also show that foot problems can have different warning signs: heel pain under the foot is not the same symptom pattern as tenderness at the back of the heel or nail damage.
These are general prevention suggestions from one podiatrist, not a diagnosis or a guarantee that an injury can be prevented. Thomas advises against simply pushing through pain that worsens, changes a person’s walking or running, or does not settle between sessions. A clinical assessment may help identify the cause and guide appropriate care.
walking running shoes wide toe box proper fit
As an affiliate, we earn on qualifying purchases.
As an affiliate, we earn on qualifying purchases.
Gradual Mileage and Recovery
The Fit&Well report frames the injuries around a common training risk: raising activity too quickly, particularly without enough rest between sessions. Thomas says the increase in activity needs to be matched by recovery. The report does not provide study results, population-wide injury rates or a ranking of how often these conditions occur, so its description reflects the injuries Thomas says he sees in his clinic.
His recommendations differ by injury but share several themes: progressive training, calf conditioning and suitable footwear. For Achilles symptoms, he cautions that abruptly switching to substantially flatter or more minimalist shoes can increase tendon load. For toenail trauma, shoe fit includes length, width and depth at the toes as well as a secure hold around 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
calf stretching slant board for runners
As an affiliate, we earn on qualifying purchases.
As an affiliate, we earn on qualifying purchases.
Limits of the Injury Guidance
The report does not say how frequently Thomas sees each injury relative to the others, or provide data showing how many walkers and runners are affected overall. It also does not establish that the suggested exercises or footwear changes prevent injuries for every person. Foot pain can have different causes, and the symptom descriptions alone cannot determine a diagnosis.
Thomas says a clinician may use an examination, gait analysis and, in some cases, a weight-bearing X-ray to distinguish causes of foot pain. The source does not specify how long someone should wait before seeking care; it advises assessment if symptoms persist or pain begins to affect normal walking.
resistance bands for calf strengthening exercises
As an affiliate, we earn on qualifying purchases.
As an affiliate, we earn on qualifying purchases.
When Symptoms Need Assessment
Thomas recommends monitoring how the body responds during exercise, afterwards and the following day when an overuse injury is suspected. Worsening pain, a change in walking or running, or symptoms that do not settle between sessions are reasons to reassess the current training load rather than automatically continuing it.
He says massage, ice or heat may help manage symptoms, but people whose symptoms persist or whose pain affects normal walking should have it assessed. Clinical examination can help distinguish among possible causes and treatments. The source gives no announced follow-up study or new clinical guidance; its practical takeaway is to watch for symptoms and seek professional assessment when problems persist or interfere with everyday movement.
moisture wicking running socks toe protection
As an affiliate, we earn on qualifying purchases.
As an affiliate, we earn on qualifying purchases.
Key Questions
Which three injuries does podiatrist Steven Thomas describe?
He identifies plantar fasciitis, Achilles tendinopathy and toenail trauma as common injuries he encounters in walkers and runners.
What are possible signs of plantar fasciitis?
Thomas describes pain under the heel that may be worse after resting, ease after a few steps and return after longer periods of walking, running or standing. These symptoms do not confirm a diagnosis.
How does Achilles tendinopathy commonly feel?
According to Thomas, it may cause pain or tenderness at the back of the heel, morning stiffness or visible tendon thickening. Discomfort may ease during activity and return afterwards or the next morning.
What can walkers and runners do if foot pain persists?
Thomas advises getting persistent symptoms assessed, especially if pain affects normal walking, worsens, changes a person’s gait or does not settle between sessions. A qualified health professional can assess possible causes.
Source: rss
Halloween Picks
halloween
As an affiliate, we earn on qualifying purchases.
