Running as a form of exercise is highly beneficial to one’s health. It helps reduce the risk of chronic diseases, improves mental health, and strengthens the body. However, runners are not exempted from experiencing injuries, one of which is the infamous runner’s toe or black toenails. This condition is not life-threatening, but it can be painful and unsightly. Most seasoned runners are familiar with what runner’s toe is. But seasoned or not, many runners don’t know what causes it, all the related symptoms, and most importantly, how to prevent it.
Runner’s toe or black toenails happen when there is bleeding or blood accumulation under the toenail due to repeated trauma. Running, especially long distances or downhill running, can cause the toe to constantly hit the front of the shoe, causing damage to the toenail bed and blood vessels. The repeated trauma can result in discoloration, thickening, and even falling off of the toenail. It is more common in long-distance runners and those who wear tight-fitting shoes.
The symptoms of runner’s toe are normally easy to spot. They include a black or bruised appearance of the toenail, pain or tenderness in the toe, and swelling around the affected area. The good news is that runner’s toe is preventable. One of the most effective ways to prevent it is by wearing proper-fitting shoes with adequate space in the toe box. This allows the toes to move freely and prevents them from hitting the front of the shoe. It is recommended to replace running shoes every 300-500 miles and to avoid wearing old or worn-out shoes.
Another preventive measure is to trim toenails regularly and properly. Long toenails can cause discomfort and increased pressure on the toenail bed, leading to runner’s toe. Nails should be cut straight across and not too short to avoid ingrown toenails. Applying a lubricant such as petroleum jelly or lotion to the toes can also help reduce friction and prevent runner’s toe.
In case you are already experiencing symptoms of runner’s toe, there are self-care measures that you can do at home. The first step is to remove the source of trauma, which is the tight-fitting or ill-fitting shoes. Applying ice on the affected area can help reduce swelling and pain. Elevating the affected foot and resting can also help promote healing. However, if the condition persists, it is recommended to consult a healthcare provider or a podiatrist.
Runner’s toe may seem like a minor injury, but it is not something to disregard. It may impede your running performance and cause discomfort. However, it is preventable with proper footwear, regular toenail care, and self-care measures. As a runner, it is essential to prioritize foot care and listen to your body’s signals. Do not let minor injuries turn into major ones. By taking preventive measures, you can enjoy the benefits of running without getting sidelined by the notorious runner’s toe. If you’re an athlete experiencing any foot or ankle pain, don’t let a sports injury remove you from your sport by waiting to see a Podiatrist. Call our office today and schedule your appointment with Dr. Herbst.