Running is wonderful for your health. It gets your heart pumping, builds muscle and helps you maintain an ideal weight. However, running also takes a toll on your body, and the area that handles the most repetitive stress is your feet. For those who run with some consistency, they may notice changes in the appearance of their big toenail. What causes these changes, and how can you work to prevent and treat them? In today’s blog, we take a closer look at some runner’s toenail conditions and treatment options.
How Running Can Change Toenail Appearance
Regular runners or those who are training for a race may notice that their big toenail has taken on a different appearance. Let’s spotlight some of the ways that running can change how your toenails look and feel.
1. Subungual Hematoma – A subungual hematoma, also known as a black toenail, occurs when repeated trauma to the foot causes bleeding underneath the nail bed. Frequent runners may notice this nail discoloration, especially if their shoes are too tight or they do a lot of downhill running, which can amplify the force on the forefoot.
2. Thickened Toenails – Your toenails can also take on a more thickened appearance. For some individuals, this change can sometimes resemble a fungal infection, but it’s simply your nails response to chronic microtrauma to the nail bed.
3. Detached or Lifted Toenails – Runners who wear shoes that are too tight may be placing excessive force on the top of the toe and the nail bed. Over time, this chronic stress can cause the nail to partially or fully detach from the toe. This tends to be more common in long-distance runners or following a long race like a marathon.
4. Ingrown Toenail – Again, overly tight shoes can contribute to the formation of an ingrown toenail, especially if you have poor nail trimming habits. If you trim your nails unevenly or cut them too low, the stress you put on them when running can cause the nail to grow back awkwardly and form an ingrown toenail.
The above nail issues can’t be completely prevented, but there are a number of things you can do to greatly reduce your risk of changes to your nail’s appearance. First and foremost, you need to make sure that you are wearing a well-fitting shoe that is designed for your particular running style. Head to a shoe store and be professionally fitted so that excessive stress isn’t being placed on your toe box as you run. Other helpful tips include:
- Trim your nails correctly
- Gradually increase your running duration and speed
- Rotate your workouts so you’re not always running for exercise
- Wash and clean your feet and toes regularly to avoid fungal buildup
- Proactively care for a nail injury if one occurs
And of course, if you want some personalized advice for overcoming a new toenail or foot development, reach out to Dr. Silverman by filling out this contact form.