5 Tips to Prevent Black Toenails from Running

Ever taken off your running shoes only to find a black toenail staring back at you?

This condition, often called runner’s toe, can result from miles and miles of road training. Some runners consider it a badge of honor because it shows their dedication to their sport.

The medical name for runner’s toe is subungual hematoma, meaning you have blood trapped under your toenail. The primary cause is stress on the toenail as it repeatedly contacts the end, side, or top of the shoe during a run. The cumulative impact can cause bleeding under the nail.

The best treatment is easing up on how much you run. The toenail may fall off or need to be removed, or it may grow out over a period of months.

At Austin Foot & Ankle Institute, we prefer to treat runner’s toe by preventing it from happening in the first place. Here are five tips to prevent black toenails if you’re a runner.

1. Wear the right shoes

First and most importantly, wear shoes that fit. The toe box of the shoe should provide plenty of space for your toes so they don’t rub against the ends or sides — but not so much space that they slide around. You should be able to wiggle your toes comfortably.

2. Trim your toenails

Trim your toenails regularly so they don’t rub against your shoes. Keep them neat and short (so they don’t extend past your toe) and trim them straight across rather than in a curve to prevent ingrown toenails.

3. Keep your feet comfortable

Wear moisture-wicking socks to keep your feet dry so they don’t slide around in your shoes as much. You can lace your shoes firmly enough to help provide support while preventing sliding (there are various techniques for this).

Also, placing silicone pads under your toes can absorb some of the pressure that comes with pounding the pavement.

4. Check your mechanics

You may need to check the biomechanics of your gait to see if the natural way you run contributes to issues such as runner’s toe. A good running store can do this for you, as can Dr. Pedro Cosculluela and our expert team at Austin Foot & Ankle Institute.

5. Vary your running route

Too much downhill running can cause your toes to bump repeatedly against the ends of your shoes. Spend more of your training runs on flatter terrain to limit the damage to your toenails.

If you need help treating or preventing black toenails, our team at Austin Foot & Ankle Institute is here for you. Call our office in Austin or Bee Cave, Texas, or request an appointment online today.