Runner\'s World USA - 09.2019 - 10.2019

WOMEN’S PH D

RUN LIGHT ELITE

MICRO SOCKS

/$19

THIN

SOCKS TO

PREVENT

PRESSURE

ULTRALIGHT

QUARTER /$13

VERTEX

NO SHOW TAB

ULTRA-LIGHT

CUSHION /$17

HARRY

/$17

“I painted the

skin with nail polish

so it would kind of

look like a nail.”

“I wear sandals and

use the sight of a

missing toenail as a

conversation start-

er—I’m a socially

awkward guy.”

“Saved it in a jar,

as a trophy to the

miles. (I know )”

“Wore sandals

anyway and then

would yell loudly

to children as they

walked out of my

classroom door,

‘OUCH, you

stepped on my foot!

Look what you

did!’ and point to

my black toenail.

#meanteacherjoke”

HOW

REAL RUNNERS

DEAL

than in those who are just getting started.

Still, now is the time to work on tactics

to prevent them as you start to ramp up.

A common culprit is repetitive trauma,

caused by the motion of running and exac-

erbated by ill-fitting footwear, like if the

top of your shoe rubs against your nail or

your toe slams into the end of your shoe.

So keep your toenails short, clipping

them regularly, and make sure there’s

a thumb-width distance from the tip

of your longest toe to the end of your

shoe, explains Quinton Yeldell, D.P.M.,

founder of Brooklyn-born footcare com-

pany Southern Hospitality. Then look

for shoes that are wide enough that your

forefoot rests comfortably within the shoe

without hitting either side of it.

Sizing up a half size in shoes or wearing

a thinner sock can help ease the pressure

and protect toenails, says Metzl.



The Intermediate Step: Treat

Okay, you have a black toenail. Don’t fret.

In mild cases, no treatment is needed, and

the black nail will simply grow out. But

in some cases, the subungual hematoma

can cause pain—the more blood under

your nail, the more it will hurt, says Metzl.

If this is the case, head to your doctor.

He or she can poke a few holes into the

nail to drain the blood, which relieves the

pressure and will also help save the nail.

Prompt action is key here, though: The

procedure must be done within the first

few days of the injury. So if you feel pain,

don’t play the waiting game. And don’t try

to treat it yourself at home, either. This is

a procedure that needs to be done at the

doctor’s office. Despite what you may hear

about it being a DIY trick, attempting this

yourself can leave you at risk for infection.

While it may be tempting to hide the

discolored toenail with nail polish, think

twice before painting it—nail polish does

not allow the nail to breathe, and you

could risk losing it altogether, says sports

medicine physician William O. Roberts,

M.D. Reserve that move for special occa-

sions, not everyday wear.



The Expert Trick: Heal

If a black toenail rips off and causes injury,

first apply pressure until the bleeding

stops. Then apply an antibiotic ointment

and cover with a bandage to prevent infec-

tion. Do this each day after showering

until the wound closes up, which should

take about one to two weeks.

But in cases of repeated microtrauma—

hitting your nails against the shoes when

you run—the nail can simply fall off with-

out any bleeding or open wounds. If that’s

the case, you should still use an antibiotic

ointment and a bandage to guard against

infection.

Usually by the time the nail comes off,

your nail bed is less sensitive, and the

pain should be minor, says Metzl. Some-

times there is already a new nail growing

beneath it. “As long as it doesn’t hurt too

much, you should be fine to run,” he says.

A new nail should take between six and

eight weeks to grow in.

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