Are you a victim of Blisters, Black Toenails and Calluses?

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There are various articles that will be posted here for your reading and information that are relevant to most runners at some stage.

This weeks article is about your feet and reading the article will stop them from ruining your next run.  The following article is attributed to In Training July 2018 by Margot Manning Clinic Podiatrist, coach and runner.

Are you a victim of Blisters, Black Toenails and Calluses?  
Black toenails, blisters and calluses are a common hazard of running, but with a few simple changes you can usually prevent them from occurring.  The main reason that they occur is from the pressure of the shoe in different ways onto your feet and toes as they move across the ground. 

Black Toenails - The dreaded black toenail is nearly always caused by shoes that are too small or the fabric upper too shallow where you toes are located.  This lack of depth in the shoe puts a lot of pressure on the tips of the toes, particularly when running longer distances.  The repetitive movement of running can make the toes move like mini hammers - for a very long time.  TIP: Buy a larger shoe or one with a deeper toe box

Blisters -  Blistering usually occurs when the foot is moving against the shoes rather than with the shoe.  This creates a rubbing of the skin against the material creating friction and blistering.  There are three typical places for blistering.

  1. Tips of your toes:  toe blisters occur when the shoe is too small or too tight and the freely moving toes continuously rub.  TIP: Longer and squarer shoes can help (look for D width for women of 2E in men's)

  2. Arch of Foot: Arch blisters occur when the arch flattens at an angle or with more pressure on the arch of the shoe.  Flat feet and flexible feet are more prone to arch blisters.  TIP:
    It may be as easy as a minor modification to your shoes insole to take the pressure off the arch.

  3. Back of heel:  Heel blisters occur if your foot is mismatched to the stability type of the shoe.  Usually the shoe is too stable and your foot fights this structure.  TIP:  Check your shoe is the right type of you.  Ask a running footwear specialist to observe you run.

Calluses - Calluses usually occur from the thickening of the skin at a place where there is excessive rubbing.  These are usually related to the way you run.  Top four common location of calluses on runners are:  Along the edge of the big toe;  Under the fifth toe joint;  The tips of the toes; On the inside of the heel.  TIP: Calluses can often be easily remedied, either through minor modification to existing insoles or alternatively a more comprehensive orthotic may be required.