#keepingyouactive
As the days grow longer and activity levels begin to rise, spring often marks a natural return to movement whether that’s running, walking, gym training or preparing for a race. For many, it’s a motivating time of year. However, with this increase in activity comes a corresponding rise in foot and ankle complaints.
The key to maintaining consistency is not simply training harder, but to move more intelligently. At Surrey Foot Service, we often see patients who have pushed through early signs of discomfort, only to find that a minor issue has developed into something more persistent. With the right approach, many of these problems can be avoided.
One of the most important aspects of injury prevention is recognising when something doesn’t feel quite right.
What may begin as a mild ache, perhaps a tightness in the heel first thing in the morning, a subtle discomfort through the arch, or a persistent pulling sensation in the Achilles, is often the body’s way of signalling increased strain. These “niggles” are rarely random. More often, they reflect a change in load, footwear or movement patterns.
Common early signs to pay attention to include:
• Heel pain, particularly after rest
• Tightness or stiffness in the Achilles tendon
• Discomfort under the forefoot or through the arch
• Pain that eases during activity but returns afterwards
Addressing these symptoms early can prevent progression into more complex conditions such as plantar heel pain or Achilles tendinopathy. You can read more about common conditions we treat on our foot and ankle pain page.
No two people move in exactly the same way. Subtle variations in foot posture, gait and loading patterns can influence how forces are distributed through the body during walking and running.
This is where gait analysis plays an important role. Using advanced video and pressure technology, we are able to assess how your feet and lower limbs function in motion. This allows us to identify imbalances, inefficiencies or areas of increased strain that may be contributing to discomfort.
From this, we can provide tailored advice such as footwear recommendations, strengthening strategies or, where appropriate, custom orthotics designed to support more efficient movement.
As training intensity increases, certain patterns tend to emerge. Many of the issues we see in clinic are not caused by a single event, but by small, cumulative factors.
Some of the most common include:
• Increasing mileage too quickly without adequate adaptation
• Continuing to train in worn or unsuitable footwear
• Ignoring early symptoms and training through discomfort
• Inadequate recovery between sessions
These factors can place repeated stress on the same structures, gradually leading to overload. A more measured, considered approach to training allows the body to adapt and recover more effectively.
For general running guidance, organisations such as the NHS provide useful advice on safely increasing activity levels and reducing injury risk. https://www.nhs.uk/live-well/exercise/running-tips-for-beginners/
Preparation and recovery are often overlooked, yet they play a crucial role in maintaining tissue health.
Targeted stretching, particularly of the calves, Achilles tendon and plantar fascia, can help maintain flexibility and reduce excessive strain on the foot and ankle. This is especially important both before and after longer runs or marathon training sessions, where repetitive loading is significantly increased.
Pre-activity stretching prepares the tissues for movement, while post-activity stretching supports recovery and helps reduce stiffness the following day. When incorporated consistently, these small routines can make a meaningful difference to long-term comfort and performance.
Ultimately, staying active without compromise is about balance; balancing training with recovery, effort with awareness, and ambition with longevity.
