Runner’s Toe Problems: The Ugly Truth

If you’ve been running for any considerable length of time, chances are you’ve had a problem or two with your toes. Whether it’s the dreaded “runners toe” or something more minor, some runners look at them as a badge of honor that comes with the territory. I am not one of those people. Let’s talk about some common runner’s toe problems and how to treat and prevent them.

Black Toenails

Often called “Runners Toe” or “Runners Toenail”, black toenails are a common occurrence among runners. As the name suggests, the area under the toenail begins to turn black. But why? It’s really a small bleed under the nail caused from repeated trauma to the nail. This is common amongst runners, as our toes are repeatedly hitting the toe box of our shoes, gripping down, or just generally taking a beating for hours at a time.

It can be painful and look nasty but usually isn’t too serious if taken care of. Most times it will just grow out on it’s own, although it does take a long time as toenails are slow growers. However, you should head to the doctor if there is any kind of open wound that seems to be infected, or constantly bleeding.

Why do runners lose toenails?

While I’ve never had the dreaded black toenail, I have lost a few. This can happen for a few reasons, but most often a blister, blood blister, or other trauma causes the nail to be pushed up or separate from the nail bed. Sometimes it happens right away, and other times the separation happens gradually.

Immediately following my first ever half marathon I felt sharp pain in my toe and noticed a blood blister. Then a few weeks after my latest full marathon I was just minding my own business filing my nails and one popped right off without pain! Bodies are gross and weird.

Toe Calluses

Our bodies are also pretty smart, and one thing the skin does is try and protect itself from repeated friction and trauma. One way it does this is by hardening, particularly in the toes. I have many toes in this category, and the tips are just hardened over and numb to pain at this stage.

Generally calluses are no big deal and not harmful. However, as with any change to your body, keep an eye out especially if you’re prone to circulation problems.

A good way to soften up calluses is to soak in some epsom salts and invest in a good foot scrubber such as a pumice stone.

Thick Toenails

If you’re starting to think I’m a broken record I don’t blame you. Repeated friction and trauma can also cause the toenails to thicken. This can be mistaken for fungus, but it’s not!

How do you prevent the funky feet?

The two things that are THE most effective: Wear the right shoes and keep the toenails short and square.

Making sure your shoes fit properly helps decrease the movement of the toe and jamming it into the toe box. If you’re unsure of what the proper fit is, visit your local running store for help.

I like to keep my toenails super short. Not painfully short, but very short and square so that a. you avoid ingrown toenails and b. the shorter the nail, the less of it to hit your shoe. 🙂

Other prevention tips include wearing moisture wicking socks, lacing your shoes properly to prevent slipping, and even wearing toe protectors.

Everyone’s tootsies are different, and while some level of “runners toe” is normal for just about everyone, it’s important to try and prevent things from getting out of control and watching for when things change.

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