Footnotes / Blog
Why Do Toenails Fall Off After Running?
Toenail loss can be a frustrating and painful consequence of running, especially for long distances. While it may seem like an inevitable part of the sport, there are steps you can take to prevent toenail damage and ensure that your feet stay healthy throughout your running journey. This article explores the common causes of toenail loss after running and provides practical tips to help prevent it.
- Improper Footwear
One of the leading causes of toenail loss in runners is wearing shoes that don’t fit properly. Shoes that are too tight or too loose can create friction and pressure on the toenails, leading to trauma or injury. Repeated trauma can cause the toenail to detach from the nail bed. - Increased Pressure from Repetitive Motion
Running causes a repetitive pounding motion, which can lead to increased pressure on the toenails. For runners, this constant pressure can result in bruising, bleeding, and even toenail loss, particularly if there is inadequate cushioning or support. - Ill-Fitting Socks
Socks that are too tight, too loose, or made of materials that don’t wick moisture properly can contribute to toenail damage. Excess moisture can soften the nails, while improper fit can lead to friction that causes irritation and injury. - Fungal Infections
Fungal infections, such as athlete’s foot or toenail fungus, can weaken toenails, making them more prone to damage and loss. Infected toenails may become brittle, discolored, or thickened, increasing the risk of them falling off during running or afterward. - Trauma or Injury
Stubbing your toe, dropping something heavy on your foot, or running on uneven surfaces can cause acute trauma to the toenail, leading to bruising, bleeding, and even detachment. This type of injury may also be caused by hitting the front of your shoes while running.
Preventing Toenail Injury When Running
- Choose the Right Running Shoes
One of the most important steps in preventing toenail loss is ensuring that your running shoes fit properly. Make sure your shoes have a spacious toe box to allow your toes to move comfortably without rubbing against the shoe. The shoes should also provide adequate cushioning and support. Consider visiting a running store for a professional fitting and to help determine the best type of shoe for your foot shape and running style. - Wear Moisture-Wicking Socks
The right pair of socks can make a huge difference in preventing toenail damage. Choose moisture-wicking socks made of materials like merino wool or synthetic fibers. These socks will help keep your feet dry and reduce the chances of blisters, fungal infections, and excessive friction. Avoid cotton socks, as they retain moisture and can cause discomfort. - Trim Your Toenails Regularly
Keeping your toenails trimmed to a comfortable length can help prevent them from catching on the inside of your shoes and getting injured. Be sure to cut your nails straight across, avoiding sharp edges or corners that can lead to ingrown toenails or painful pressure points. - Use Toenail Protection
If you’re prone to toenail trauma, consider using toe caps or protective tape. Gel toe caps can cushion the nails and reduce friction, while taping your toenails can provide extra protection against trauma. This is particularly helpful for runners who are increasing their mileage or participating in long-distance events. - Monitor Your Toenails for Signs of Fungal Infections
Regularly check your toenails for any signs of infection, such as discoloration, thickening, or brittleness. If you notice any changes, it’s essential to seek treatment as soon as possible. Fungal infections can weaken your toenails, making them more susceptible to damage. Over-the-counter antifungal creams or medications can help treat mild cases, but a podiatrist should address more severe infections. - Consider Using Orthotics
Custom orthotics can help prevent toenail loss by improving your foot alignment and distributing pressure more evenly across your feet. If you experience excessive pressure on certain toes or areas of the foot, orthotics can help reduce the risk of injury and toenail trauma. - Gradually Increase Your Running Mileage
If you’re a new runner or increasing your distance, do so gradually to allow your body and toenails to adjust to the added pressure. Sudden increases in running intensity or distance can put additional strain on your toenails and increase the risk of injury. - Check for Proper Toe Room
Make sure there is enough room in the toe box of your shoes to prevent your toes from hitting the front of the shoe. When running, your feet tend to swell, so it’s important to choose shoes with a snug but comfortable fit that can accommodate this swelling. Ensure there’s at least half an inch of space between your longest toe and the front of the shoe.
If you experience persistent toenail issues, such as recurring toenail loss, significant pain, or signs of infection, it’s important to consult a podiatrist. A podiatrist can assess your feet, provide treatment for any underlying conditions, and offer advice on footwear, toenail care, and injury prevention. They can also help if you’re dealing with chronic nail problems, such as fungal infections or ingrown toenails.
At Innovative Foot and Ankle, our expert podiatrists specialize in diagnosing and treating foot injuries and conditions related to running. We provide personalized care to help you prevent toenail loss, manage foot discomfort, and optimize your running performance. Whether you need assistance with footwear recommendations, orthotics, or treatment for foot injuries, our team is here to help you stay active and healthy.
Toenail loss can be a frustrating and painful experience for runners, but with the right precautions, it is often preventable. By choosing the right footwear, wearing moisture-wicking socks, trimming your nails regularly, and addressing any underlying conditions, you can protect your toenails and keep them healthy while running. If you continue to experience toenail issues, consult a podiatrist at Innovative Foot and Ankle for expert advice and treatment options.
