Prevent Black Toenails
In running circles, black toenails often seem to be a given, if not a rite of passage. But these unsightly injuries can be prevented. Caused by a blood blister underneath the nail, black toenails are typically not painful. The toenail just usually falls off at some point. Here are some ways to prevent or minimize black toenails.
Instructions
1. Wear properly sized shoes. Black toenails are caused when the toe repeatedly hits the running shoe. Leave a half-inch of space between the longest toe and the end of the shoe. The toe box should feel roomy on the top and sides. Keep in mind that our feet swell more in warmer months than in colder ones. When trying on shoes, always stand up to do the half-inch toe check.
2. Trim your toenails frequently and correctly (straight across, without digging into the corners).
3. When lacing your shoes, tighten your laces snugly. This keeps your foot from sliding down to the end of the shoe.
4. Wear moisture-wicking socks that aren't too tight.
5. Marathon and ultra-marathon runners are particularly prone to black toenails. To prevent recurring black toenails, consider running shorter distances with fewer downhills.
6. Stretch your calf muscles. Tight calves can cause the toes to ram the top of the shoe with more pressure, which can lead to black toenails.
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