Your Running Journey: AI-Powered Plans by GPT-4o [b071]

When runners engage in long-distance running for extended periods, various foot injuries may occur. Recently,many runners have told Rabbit Ears that they encountered a very annoying problem while running—black toenails. It seems like a minor issue, but black toenails can be quite troublesome. Especially in the hot summer, girls need to wear sandals and flip-flops, and exposing those blackened toenails can be quite unsightly...

During running, when the toenail hits the front of the shoe, it can damage the nail. If this impact reaches the nail bed, it can cause bleeding under the nail, leading to a blackened nail.Some runners find their toenails filled with blood after completing a marathon. In severe cases, the nail may fall off, and it can also recur.

So, what exactly causes black toenails? How can we prevent and treat them? Rabbit Ears will explain it in detail for all the runners~

What causes black toenails?

1. Ill-fitting shoes

Shoes that are too small or too narrow have limited space inside. As we know, during running, as time goes on and the amount of exercise increases, our feet heat up and swell. Shoes that originally fit well may become tight, causing prolonged friction and pressure on the toes, leading to blood pooling under the nails.

Suggestion:We usually recommend runners choose running shoes that are half a size or a full size larger. When wearing socks and shoes, your toes should touch the front of the shoe, and you should be able to insert a finger behind your heel; or leave a thumb's width of space in front of your toes. Especially for marathon runners, choosing a size larger is crucial to accommodate foot swelling during long runs.

2. Tightly tied shoelaces

Many runners like to wrap their feet tightly, emphasizing the snug fit of the shoes. This reduces the space for foot movement inside the shoe, and over time, it can cause excessive pressure on the top of the foot, leading to pain. It can also cause the toes to absorb too much impact, resulting in blood pooling under the nails and black toenails.

Suggestion:Rabbit Ears suggests not tying your shoelaces too tightly.

3. Complex road surfaces

Many runners enjoy running on hilly terrain during their training. Especially on downhill sections, the feet can slide inside the shoes, causing the toes to hit the front of the shoe repeatedly, leading to black toenails over time.

Suggestion:Runners should try to choose flat surfaces for training and avoid excessive uphill and downhill running. This not only prevents black toenails but also reduces the pressure on the knees and ankle joints. Runners with insufficient leg strength should pay extra attention.

4. Long toenails

Ah, toenails need to be trimmed regularly! Long toenails can pull on the nail bed during running, causing blood blisters and turning the nails purple.

Suggestion:Develop a habit of trimming your nails regularly. Also, avoid cutting them too short to prevent nail bed inflammation.

5. Unusual running posture

Many runners emphasize landing on the forefoot and gripping the ground with their toes during long-distance slow runs. This landing posture increases the impact on the toenails. Additionally, heavy landings can further exacerbate the impact on the nails.

Suggestion:For long-distance runs with a moderate pace, it's not necessary to land on the forefoot. You can choose to land on the outer edge of the forefoot or use a midfoot to rearfoot rolling landing.

6. Fungal nail infection

It's important to distinguish between black toenails caused by running and fungal nail infections. Black toenails from running are caused by external impact, while fungal nail infections are caused by fungal or yeast infections, leading to nail discoloration, thickening, and crumbling.

Suggestion:Runners with fungal nail infections need to seek medical treatment.

How to deal with black toenails?

◆ If the black toenail is not painful, you don't need to do anything special. The damaged black part will gradually grow out with the nail.

◆ Do not forcibly remove the damaged nail yourself, as it can easily cause injury. If you want to quickly remove the blood under the nail, it's best to go to the hospital and let a doctor handle it.

◆ If you notice your toenail turning black after a run, you can apply ice for 5-10 minutes to reduce swelling, and after 24 hours, apply heat to promote blood circulation and speed up the healing process.

◆ If the toenail is too painful, avoid running and modify your training plan. Indoor training is also a good option. Wait until the pain subsides before resuming your training.

◆ Occasionally run barefoot to feel the landing posture and force on your feet, especially the toe grip.

Summary

As the saying goes, 'ten fingers are connected to the heart,' and blackened toenails are a chronic injury that runners should pay attention to. Especially in the summer, it seriously affects appearance. When you notice your toenails turning black after running, you should reflect on your exercise habits and running posture. Additionally, always keep your feet dry and fresh. After running, change out of wet shoes and socks promptly, especially in the hot and humid summer.