I am lucky. Three years running and still no dead toenails. Friends frequently complain that even short runs cause discomfort on their toes and later damage their toenails. The nails later darken and deform.
Runners sometimes neglect the fact that dead toenails are also running injuries. They are preventable. Here are some tips to avoid this injury.
1. Avoid tight fitting shoes. Running shoes size should at least be an inch from the tip of the longest toe. An easy way of checking is to place your thumb at the tip of your longest toe and check for enough space. Your toes should be freely moving and the space should not feel constricting. Shoes with a large toe box include the Nike LunarGlides and the Newtons.
2. Wear proper socks. They should feel comfortable as well as dry. Thin running socks are better than thick cotton socks as the latter retains moisture thus are more prone to blisters and trauma.
3. Make sure your toes do not contact the tip of the shoe when you are running. Repititive stress on the tips of the toes and nails can cause injury, blisters and chafing.
4. Make sure your feet do not move inside your shoes when running. This causes friction at the sole and sides of the shoes.
5. Avoid tying your shoe laces too tight. This can decrease blood flow to your foot thus predisposing it to injury.
6. Cut your toenails short.
6. Cut your toenails short.
Be conscious when you run and listen to your body. Pain is a signal that something is wrong and needs attention. Correct these faults. If symptoms or pain persist, STOP and avoid further injury.
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Thank for this information, I really don't like to have a dead toenails. (*_*)
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