While black, bruised, or missing toe nails may be common occurrence for many runners, they are not inevitable for all long distance runners. Here are 7 tips to help you protect your toenails.
1. Avoid cotton socks. Instead choose a breathable and moisture wicking material designed to keep your feet dry without trapping sweat. Sweaty and damp socks can cause blisters.
2. Wear properly fitting shoes, and choose running shoes at least 1/2 to 1-1/2 sizes larger than your normal daily shoe size. Keep in mind that your feet swell slightly during running. The extra space will help prevent your toes from jamming against the shoe when you run. This is especially important for trail running, or long distances. If you frequently run more than 1 hour at a time, err on at least 1 or 1-1/2 sizes bigger than you would otherwise wear.
3. Get fitted for shoes at a running store. The most important feature to look for when selecting new running shoes is comfort. Try different styles and brands and pick something you are comfortable wearing. If your toes are prone to bruising you may need a shoe with a wider toe box. Bruising under the toenail is usually caused by repetitively striking the nail against the shoe.
4. Lubricate your feet. Products like Body Glide or Trail Toes, are designed to help reduce blister causing friction by keeping your toes lubricated.
5. Wear toe socks. Injinji brand Toe Socks help reduce friction by preventing the toes from rubbing against each other. Each toe is separated in its own toe of the sock, just like a glove.
6. Keep your feet as dry as possible. Avoid puddle jumping, or walking through wet grass . Small trash bags over your feet can be used to cover your shoes before a race if it is raining on race day. Wet waterlogged shoes and socks can cause blistering. When blisters form under a toenail the nail may become weak may fall off. Remember to bring an extra pair of socks and change out of wet shoes as soon after a race as possible.
7. Relace your shoelaces. Try another lacing pattern to alleviate toe nail issues. The “ankle lock” lacing method can prevent your foot from sliding around inside your shoe and stop the toenails from striking the front of your shoe. Laces that are too tight will put excessive pressure on the toe nails, but laces that are not snug can also cause problems. Loose shoes may cause excessive friction on the toes and damage toenails. Experiment with different lacing patterns and find what is most comfortable.
Run Cari 