Regular walking and running can deliver tremendous benefits, but cranking up the mileage too quickly can lead to increased risk of injury, especially if you’re not resting between sessions.
“The body adapts to increased activity, but only when the increase is matched by sufficient recovery,” explains expert podiatrist Steven Thomas.
Here, he outlines the three most common walking- and running-related injuries he encounters in his clinic—and offers advice on how to avoid them.
1. Plantar fasciitis
Common symptoms: Pain under the heel.
This is one of the most debilitating walking- and running-related injuries, says Thomas.
Plantar fasciitis typically presents as pain under the heel, which worsens when you stand up after periods of rest.
“It usually eases with a few steps but can return after longer periods of walking, running or standing.”
Prevention: Increase training load gradually.
If you’re a dedicated walker or runner, the safest way to avoid plantar fasciitis is to increase your mileage slowly and regularly practice some lower-body exercises.
In particular, Thomas says you should focus on lower-leg flexibility and strengthening muscles in your calf, ankle, and foot.
He recommends performing straight-knee and bent-knee calf raises, which target the often-overlooked soleus muscle, two or three times a week.
How to do a straight-leg calf raise
How to do a bent-knee calf raise
“Wearing comfortable, well-fitting footwear is also important,” he adds.
2. Achilles tendinopathy
Common symptoms: Pain at the back of the heel.
Achilles tendinopathy is most often felt where the tendon attaches to the heel bone at the back of the foot or within the middle portion of the tendon itself.
“Often the feeling is of morning stiffness or tenderness,” explains Thomas.
Sometimes, you can observe a visual thickening of the tendon.
“The pain can ease as the tendon is used but returns afterwards or the following morning.”
Prevention: Progressively strengthen and stretch the calves.
As with plantar fasciitis, strengthening the calves with straight-knee and bent-knee calf raises can protect the area from overuse injuries.
Gently stretching the muscles at the back of the lower legs is also advisable.
“If the calves are tight, hold a straight-knee and bent-knee calf stretch for approximately 60 seconds daily,” says Thomas.
He also recommends avoiding sudden increases in distance, speed or hill work and allowing adequate recovery between sessions.
“Abruptly changing to substantially flatter or more minimalist footwear can also increase the load on the Achilles,” he adds.
3. Toenail trauma
Common symptoms: Pain, throbbing or visible nail damage.
Often regarded as a marathon runner’s badge of honor, losing a toenail is a common occurrence when covering 20+ miles a week—but it’s best avoided, if you can.
“Early signs of a lost toenail include bruising beneath the nail, horizontal ridges, splitting and lifting of the nail, often observed after increased activity,” says Thomas
Prevention: Get an expert to fit your running shoes.
Poorly fitted running shoes are often to blame.
“[Shoes] should have sufficient length, width and depth around the toes, and hold the heel and midfoot securely to stop the foot sliding forwards,” Thomas explains. “Remember when trying on shoes that feet can swell with activity.”
Self-care choices can also reduce risk.
“Keep your toenails short and filed, wear well-fitted, moisture-wicking socks and test your shoe and sock combination before using it over a long distance,” advises Thomas.
What to do if you pick up a walking or running injury
If you spot any of the warning signs above, Thomas says it’s important not to simply walk or run it off—especially if any pain you’re feeling might be early signs of arthritic wear and tear.
“You should always avoid aggressively forcing a genuinely arthritic joint through a painful range,” he says.
If the injury is due to overuse, Thomas recommends monitoring how your body reacts during and after exercise, and again the following day.
“Pain that progressively worsens, changes the way you walk or run, or fails to settle between sessions indicates that the current training load may be exceeding the body’s capacity.”
Massage, ice and heat can help manage symptoms, but if symptoms persist and pain starts to affect normal walking, have it assessed.
“A clinical examination, gait analysis and sometimes a weight-bearing X-ray, can distinguish the different causes and treatments of foot-related pain.”
