Frequently plaguing runners, especially those logging extensive kilometres, black toe can be caused by a number of different factors. But according to Pam Mazzuca Prebeg, BSc a personal trainer and athletic therapist based in Toronto, Ontario, the most common causes is ill-fitting footwear. “Having a shoe fitting by a professional is incredibly important, you need to go somewhere that has staff who are well-trained in this area,” she says. Most importantly, the shoes need to be snug enough to prevent movement and reduce friction. Here are four additional prevention tips that can help you keep your feet in tip-top shape.
1) See a professional. Make an appointment with a chiropodist who will be able to diagnosis your gait and custom fit orthotics which will help keep your foot in place.
2) Lace up. While lacing your shoe is a matter of personal comfort Prebeg suggests using the extra hole at the top of the shoe which will hold your foot and reduce friction.
3) Socks, socks, socks. Opt for wool socks which wick away moisture from your skin and reduces rubbing as opposed to cotton ones.
4) Prime protection. Use petroleum jelly to reduce the friction between your toes during long runs. You can also purchase toe protectors which will separate your toes.
5) Practice good foot hygiene. Keep your toenails trimmed and soak your feet in a post-run Epsom salt foot bath, especially if you know you have a predisposition to it.