Footcare - minimising blisters and black toenails

Considering how crucial our feet are for running it’s amazing that most of us don’t take better care of them. I’ve learnt the hard way that looking after my feet is not an issue of vanity, but a necessary process to avoid painful blisters and toenails or even the need for time off.

Running on painful feet can also change our running gait, setting us up for more serious injuries of the legs and back. In this article I’ll discuss how to prevent some of the common superficial foot issues runners incur. Less superficial foot injuries such as plantar fasciitis will be covered another time.

1. Buy properly fitted shoes

Poorly fitted shoes can cause a multitude of problems for your feet, so it’s important to get them fitted at a specialist running store (like Shoe Clinic).

Length – shoes too short can cause black toenails. I managed to lose about six of my toenails before I realised this! With a half size increase in my running shoe I’ve now got a full set of ten. Get measured every time you buy new shoes, as over the years you can expand two sizes or more. Fit the larger foot if there is discrepancy. If you change brands be prepared to fit a different size than your current shoe.

There should be a half-inch (about a thumbnail width) between your longest toe and the end of the shoe when you’re standing.

Width – shoes that are too narrow in the forefoot can cause pinched-nerve pain, bunions, corns or calluses. Shoes that are too wide however allow the foot to slide around, which causes excess friction, increasing the likelihood of blisters. Many brands now offer models with 2-3 width options. The ball of your foot should fit comfortably in the widest part of the shoe. The heel should fit snugly without slippage.

Tips

Try to shop for running shoes at the end of the day or after a run when your feet have swelled to their maximum size.
Make sure you try shoes on with any orthotics and the socks you normally wear.
Walk around the store, and if possible run outside (or on the treadmill provided in-store) to see how they feel.

2. Upgrade your socks

Ill-fitting socks are one of the primary causes of blisters. Choose form fitting, synthetic socks over cotton. These keep the feet dryer by wicking away moisture, and prevent bunching. Socks with reinforced heels and toes also help reduce friction.

Although I’ve never seen a ‘best before’ date on socks, their ability to wick moisture and fit well does deteriorate with use, so replace them wisely.

3. Consider ‘doubling-up’

Double layered socks, such as Drymax Socks can help reduce blistering, although a cheaper option that supposedly works well is to put ankle-length stockings on underneath your usual run socks.

4. Care for, and replace shoes correctly

Store shoes indoors in cold weather, and if wet, remove insoles and dry away from direct sunlight or heat. Cold temperatures can leave the mid-soles less spongy, and drying wet shoes next to a heater or in sunlight will cause shrinkage, meaning your correctly fitted shoes no longer fit correctly!

On average you can expect your running shoes to last 500-800k, but if you’re a heavier or taller runner, or your gait isn’t smooth, you may need to replace your shoes sooner. If the midsole is compressed, brittle or feels unusually hard, it’s time to downgrade your shoes to a lower impact sport such as lawn mowing.

Pay attention also to the amount of wear on the outer tread. If you tend to wear shoes unevenly, place your shoe on a flat surface and assess any lean. If they no longer sit flat, (due to excess wear on the inside or outside sole) replace them before injuries occur.

5. Utilise foot creams and antiperspirants

Some runners with dry feet are prone to painful cracking. Others suffer from sweaty, wet feet, making them more prone to blistering.

There are a number of specialised foot creams that can assist;

Foot and heel balms are best applied after a bath or shower to soothe dry, cracked feet
Coating the soles of sweat-prone feet with a special antiperspirant, and then a layer of lubricant such as petroleum jelly, Body-glide or 3B Action Cream can help reduce friction and blistering

6. Pedicures

Runners often develop foot calluses from repetitive pressure in one spot. To avoid discomfort these need to be removed regularly. Podiatrists and pedicurists experienced with runners feet can shave and file these away. Though most pharmacies will also sell implements (one that looks like a mini grater!) to achieve the same result at home.

Keeping toenails clipped short is also important in preventing blackened toenails.

6. Extreme running conditions

Running at a faster pace, in hot conditions, or for prolonged periods, increases the chance of blistering, so take extra-precaution in these situations. Down-hill running can also contribute to black toe-nails from the toes being pushed to the front of the shoe.

All the best with your running!

Marnie Oberer