Bruised Toes? How's your foot posture?

For most runners, black/purple toenails are caused by repetitive trauma from your toes slamming against the inside of your shoe’s toe box.  It’s typically caused by poorly fitting running shoes, toenails that are too long or because of foot swelling over longer distances or higher intensity runs making your shoe snugger in fit than is comfortable. 

The occasional bruised toenail may happen to any runner, but if this is a frequent or recurring issue for you, you may be clawing at the ground when you run. Runners that “dig” or curl their toes when they run. Clawfoot runners are very susceptible to toe and foot injuries. 

Foot strike has always been a topic of debate in the running community, but very few discuss foot posture.  Foot posture is much like body posture because poor foot posture can result in poor foot alignment.

 

In the picture above, take a close look at the runner’s foot posture as it is making contact with the ground. The runner has their toes spread which helps to lift the toes and keeps the toes from making the initial impact with the ground. This prevents them from clawing at the ground and damaging their toes. A clawing motion of the toes would also likely lead to issues with other areas of the foot.

It’s important to practice this spread and lift posture. Especially if you have chronic bruised nails or recurring foot injuries. One way to practice the toe spread and lift posture is to run barefoot strides on a grass surface.

It’s also important to choose running shoes that have plenty of room in the toe box that provides you ample room to spread and lift the toes and to accommodate swelling of the feet. If you use racing flats or spikes, it’s vital that you allow room for your feet to expand and yet give a glove like fit to the midfoot for support.

The appropriate socks are important as well.  I’m not one that likes toe socks, but they are beneficial for someone that tends to have bruised nails or foot problems. They provide a subconscious reminder to spread the toes. Thick heavily cushioned socks may help prevent blisters, but they take up more room in the shoe and will often cause the toes to attempt to grip the sock. 

Should you get a bruised nail, it may be sore for a few days.  It’s best to just leave it alone. The nail may or may not fall off or the bruise may just grow out of the nail. However, if it’s swollen, puffy, bleeding or there is pus—Go to the doctor!