Running pushes your toes forward, causing fluid buildup beneath the nails and sore toes.
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A long run can leave runners with more than just aching muscles. While it may be tempting to brush off sore, bruised toes -- often accompanied by ugly black toenails -- as a minor inconvenience, the warm, moist interior of your shoe provides the perfect breeding ground for bacteria and infection. Prevention is the most effective treatment for avoiding injured toes during a run.1.
Ensure that you have left enough space for your foot and toes by purchasing running shoes a half size larger than your regular size. You should leave about half an inch of space between your toes and the end of your shoe.2.
Keep your toenails trimmed short and square. This will help distribute stress evenly on your toes. If your toenail is already black, wait until the bruising recedes before you clip it.3.
Ice your foot after a run to reduce pain and swelling. Keep your foot elevated if pain persists.
- Running shoes
- Toenail clipper
- If your toenail falls off, don't be alarmed. This is fairly common among runners.
- If soreness, bruising or pain persists, consult a doctor. It may be likely that you have a stress fracture causing the soreness. Also, ringworm can discolor the toenail and needs to be diagnosed by a doctor before treatment can begin.