How to avoid black toenails when running

Black nails are a prevalent issue among runners, whether they run on trails or asphalt, though it's more common among mountain runners due to the demanding nature of downhill runs. At RUNNEA, we aim to focus this time on providing insights to identify the underlying causes of black nails and offer strategies for both prevention and treatment of this irritating condition.

For runners, black nails often result from continuous trauma, whether from the act of running itself or from wearing improper running shoes or trail running shoes. This issue can vary from mild discoloration to severe cases involving bleeding and blisters.

In mild cases, it is advisable not to carry out specific treatments, as the black nail tends to grow out on its own. However, in more serious situations, where the blisters cause partial or complete separation of the nail from the nail bed, specialized care is required. If this has ever happened to you, it is an inconvenience that can be painful in the process and, in extreme cases, it may be necessary for a doctor to trim or completely remove the dead nail to allow the new nail to grow in properly and avoid complications.

The 3 keys to prevent black nails

In mild cases, specific treatments are generally not necessary, as the black nail will typically grow out on its own. However, in more severe cases, where blisters cause partial or complete detachment of the nail from the nail bed, specialized attention is required. If you have experienced this, it can be a painful inconvenience, and in extreme situations, a doctor may need to trim or entirely remove the dead nail. This allows the new nail to grow in correctly and helps avoid further complications.

Choosing the right running shoes

Choosing the right shoes is crucial for preventing black toenails and other foot injuries. As evident in our running shoe catalogue, the array of options can be overwhelming. Therefore, it's vital to understand how to identify the details that will ensure these shoes are a perfect match for your needs.

First and foremost, it's critical that the shoes fit well from heel to toe and are comfortable at all times. To achieve this, evaluating attributes such as flexibility, stability, cushioning, and responsiveness is essential. Once these factors are assessed, it's important to recognize one's own needs based on individual characteristics and the type of training or competition to be undertaken. This is something we at RUNNEA strongly emphasize.

While more experienced runners might choose super running shoes that offer less protection but greater momentum due to their improved running technique and more controlled, efficient stride, it's crucial not to compromise on quality. Poor quality footwear can lead to injuries, underscoring the importance of selecting high-quality shoes regardless of your experience level.

• You may be interested in: Best running shoes 2024 or Best trail running shoes 2024.

Lacing technique

Although it might seem minor, the impact of shoe lacing on the development of black toenails is significant. Indeed, a study conducted by researchers Marco Hagen and Ewald Hennig at the University of Duisburg in Germany underscores the importance of lacing for reducing discomfort while running. Various lacing techniques can influence pressure distribution and comfort perception, leading to improper movements that may cause not only black toenails but also muscular issues.

Besides choosing shoes based on pronation, supination, or a neutral profile, other aspects like arch support and heel fit are vital. Therefore, experimenting with different lacing techniques is advisable to discover the most comfortable and secure fit, taking into account factors like foot expansion during a run. Some of the most commonly used lacing methods include:

• Loose heel: offers a more compact fit of the foot in the shoe and keeps the heel in place at all times.
• Toe pain: offers more room in the toe-box for the toes.
• Wider toe: loosens the toe of the shoe and provides more room in the toe-box.

• Wide toe: loosens the overall structure of the shoe.
• High instep: by skipping one or two spaces, pressure on the instep is relieved, which is recommended for runners with a pronounced arch.
• High arch: similar to the previous model, but in a different position to further free the instep area.

• Source: RunRepeat - Top 12 Shoe Lacing Techniques

Use of appropriate socks:

Within the running community, there's a heightened awareness regarding the choice of socks, particularly among mountain runners, where blisters are common, often due to poor sock selection. Choosing unsuitable socks can be a significant contributor to issues like moisture accumulation, discomfort, and the aforementioned blistering.

Nowadays, it is essential to wear seamless sports socks with optimal breathability for all situations, made from synthetic materials like nylon. Beyond this fundamental requirement for your training or competitions, it's important to consider additional factors as well.

For instance, the compression feature of the sock, with specific zones for the instep and heel, helps prevent irritating creases that can lead to chafing and blisters. The height of the sock is also significant, with shorter options suited for quick runs and longer ones for extended sessions or trail running. Generally, these measures help keep the foot in perfect condition to prevent any issues. But what if you already have a black toenail? Don't worry, keep reading, and we'll explain how to treat it if that's the case.

How to treat and take care of black nails if they have already grown in

When dealing with a black nail caused by running, it's crucial to act swiftly and efficiently. For mild cases, where there's no pain, simply allowing the nail to naturally return to its original color over time might be enough. However, in more severe cases, where there's pain due to a subungual hematoma (a bruise under the nail), seeking medical intervention may be necessary.

Jordan Metzl, M.D., a sports medicine physician at the Hospital for Special Surgery, recommends not waiting more than 72 hours after the hematoma occurs. If blood accumulates around the nail, it might be possible to remove it using a hypodermic needle. For more complex cases, where the hematoma is underneath the nail, it's advisable to consult a podiatrist. A podiatrist can drain the hematoma quickly and without pain.

It's important to understand the risks associated with not properly treating a black nail, which include possible pain, infection, and premature loss of the nail. These are considered potential complications of inadequate care. Conversely, timely medical intervention can relieve pressure, prevent infection, and promote a quicker recovery.

The decision to consult a podiatrist or specialist physician should hinge on the severity of symptoms and the effectiveness of home treatments. If problems persist or worsen, it's crucial to seek professional advice to prevent long-term complications.

Proceeding appropriately

Ultimately, prevention and/or treatment and care of black nails involves a combination of proper choices of, above all, footwear and socks, efficient lacing techniques, proper nail care and a quick response to symptoms. Investing in quality footwear, attention to running technique and proper sock selection are essential steps to a smooth running experience.

According to the American Academy of Dermatology, regularly keeping toenails short to prevent improper cuts, wearing shoes and socks that are properly fitted to each foot and breathable, avoiding going barefoot in public areas like locker rooms (a major source of infection, especially fungal), and not using other people's shoes, socks, nail clippers, or nail files are essential steps to prevent potential black toenail issues.

At RUNNEA we believe that a combination of understanding the right footwear, employing proper care techniques, and paying attention to early signs of nail issues will ensure a pleasant and trouble-free running experience.

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