Running is a fantastic way to stay fit and enjoy the outdoors, but it can sometimes come with its own set of challenges. One of the more unsettling issues that runners may encounter is losing a toenail or two. While it might seem alarming, it's actually a common problem in the running community. Let’s delve into the reasons why this happens and what you can do to prevent it.
1. Trauma from Repeated Impact
One of the primary reasons runners lose toenails is due to trauma caused by repeated impact. When you run, your toes are constantly hitting the front of your shoes, especially during downhill runs or when your shoes are slightly too small. This repetitive microtrauma can lead to what is known as a subungual hematoma—a collection of blood under the toenail. The pressure from this blood buildup can cause the toenail to separate from the nail bed and eventually fall off.
2. Ill-Fitting Footwear
Wearing the wrong shoes is another major contributor to toenail loss. Shoes that are too tight, too loose, or not designed for running can create friction and pressure on your toenails. If your shoes are too small, your toes are constantly jammed against the front of the shoe, leading to bruising and damage. Conversely, shoes that are too loose allow your feet to slide, increasing the chances of trauma.
3. Poor Nail Care
Neglecting toenail care can also lead to problems. If your toenails are too long, they are more likely to catch on the inside of your shoe, increasing the risk of trauma. On the other hand, nails that are trimmed too short can lead to ingrown toenails, which can become painful and increase the risk of infection and toenail loss.
4. Moisture and Fungal Infections
Sweaty feet can create a moist environment inside your shoes, which is ideal for fungal infections like athlete’s foot. These infections can weaken the toenail and nail bed, making it easier for the nail to detach. In severe cases, the toenail may fall off entirely due to the damage caused by the infection.
5. Long-Distance Running
The longer the distance, the greater the chance of losing a toenail. Ultra-marathoners and long-distance runners are especially prone to this issue because of the extended time their feet spend under stress. The cumulative impact of hours of running can increase the likelihood of toenail trauma.
How to Prevent Toenail Loss While Running
Losing a toenail might not be entirely avoidable for some runners, but there are steps you can take to minimize the risk:
Choose the Right Footwear: Ensure your running shoes are the correct size, with enough room in the toe box to prevent your toes from hitting the front of the shoe. Consider getting professionally fitted at a specialty running store.
Keep Your Toenails Trimmed: Regularly trim your toenails to a reasonable length—short enough to avoid catching on your shoes but not so short that you risk an ingrown nail.
Wear Moisture-Wicking Socks: Invest in high-quality moisture-wicking socks that keep your feet dry and reduce the risk of fungal infections.
Consider a Pedicure: Runners, especially those who log significant miles, might benefit from the occasional pedicure to ensure their toenails are in good shape.
Gradually Increase Running Intensity: Avoid sudden increases in your running distance or intensity to give your feet time to adapt to the additional stress.
Use Protective Measures: If you know you’ll be running a long distance, consider taping your toes or using toe caps to reduce friction and impact.
When to Seek Medical Attention
While losing a toenail is often a minor issue, it’s important to monitor the situation. If you notice severe pain, signs of infection (such as redness, swelling, or pus), or if the toenail does not begin to grow back, it’s time to give us a call. Early intervention can prevent more serious complications and ensure that you can get back to running comfortably as soon as possible.
Toenail loss may be a common occurrence for runners, but with proper care and attention, you can reduce the risk. By choosing the right footwear, maintaining good nail hygiene, and paying attention to your body’s signals, you can keep your toenails and your running routine intact. Happy running!
If you are experiencing pain or discolored toenails give us a call at 207-774-0028.