Words by Nelson Pollard – Podiatrist
Footcare advice
Often runners find their toenails become black and bruised after long runs. This is due to repetitive micro trauma to your toenails. This can result from a number of factors; your nails may be too long, your shoes may be too small causing your toe to hit the end of your shoe or your shoes may be too big causing your toes to claw in order to hold the shoe on your foot. This can be avoided by ensuring your nails are appropriately trimmed and footwear is fitted correctly.
Blistering can also be a large factor. Either caused by friction or pressure, blisters can be extremely painful and limiting. Strategies such as applying body lubricants, taping, having the right shoes for you and proper socks are all good strategies. There are particular socks on the market which are designed to wick moister away from your foot, decreasing the chance of blistering. Some are also anatomically fitted, having a left and right sock will improve the fit and decrease the chance of bunching or rubbing from your socks.
General maintenance and foot care can also be beneficial during training to reduce the build-up of callous, maintain your nails and monitor for things like blisters with regular podiatry visits
