Understanding and Managing Ingrown Toenails for Runners

What is an Ingrown Toenail?

Ever had that nagging pain in your toe that just won’t quit? You might be dealing with an ingrown toenail, or onychocryptosis. This happens when the edge or corner of your toenail grows into the surrounding skin, causing pain, swelling, redness, and sometimes even infection. It’s most common in the big toe and can be particularly annoying for those of us who are always on our feet, like runners and walkers.

Can Ingrown Toenails Occur in Other Toes?

Absolutely, ingrown toenails can happen in any toe, not just the big one. The same culprits—improper footwear, incorrect nail trimming, foot injuries, genetic predisposition, and excessive pronation—can cause ingrown nails in your smaller toes too. But since the big toe usually takes the most pressure, it’s often the one that suffers the most.

Causes of Ingrown Toenails

Several things can lead to ingrown toenails. Let’s break them down:

1. Improper Footwear: Shoes that are too tight or narrow can squeeze your toes and cause your nails to grow abnormally. Think high heels or pointed-toe shoes. For runners and walkers, ill-fitting shoes can be a big problem because of the constant pressure and friction.
2. Incorrect Nail Trimming: Cutting your toenails too short or rounding the edges can make them grow into the skin. Always trim your nails straight across to avoid this.
3. Foot Injuries: Stubbing your toe or repetitive stress from activities can cause your nails to grow unevenly or become deformed, increasing the risk of ingrown nails. This is especially common for athletes and runners who are hard on their feet.
4. Genetic Predisposition: Some people are just more prone to ingrown toenails due to genetics. If your family members have had them, you might too.
5. Excessive Pronation: Pronation is how your foot rolls inward to absorb shock. Too much pronation can put extra pressure on your toes and nails. Proper foot alignment and support from orthotics or insoles can help manage this.

Impact on Running and Walking

Ingrown toenails can really mess with your running and walking routine. The pain can be sharp and intense, like a needle or pin, especially when you’re moving. This can make every step excruciating and lead to changes in how you walk, which can cause issues in your knees, hips, and lower back due to misalignment.

Read more: Why Proper Body Alignment Matters

What Does the Pain Feel Like?

The pain starts as mild tenderness around the nail's edge, especially when pressure is applied. As the nail digs into the skin, the pain becomes sharp and intense. The area might get inflamed and swollen, leading to a throbbing or pulsating sensation that can persist even at rest. The skin around the nail can feel warm and have a burning or stinging sensation, which might indicate an infection. The pain can also radiate beyond the toe, affecting the entire foot, making any movement involving the affected toe very challenging.

When It's NOT an Ingrown Toenail: Common Misdiagnoses

Sometimes, what you think is an ingrown toenail might be something else. Here are a few common conditions that can be mistaken for ingrown toenails:

1. Subungual Hematoma: This is a collection of blood under the toenail usually caused by trauma. It can cause intense pain and discoloration but doesn't involve the nail growing into the skin.
2. Fungal Nail Infection (Onychomycosis): A fungal infection can cause the nail to thicken, discolor, and become brittle. While it can cause discomfort, it's different from an ingrown nail.
3. Paronychia: This is an infection of the skin around the nail, causing redness, swelling, and pus. It can be acute or chronic but isn’t necessarily caused by the nail growing into the skin.
4. Nail Psoriasis: This condition can cause pitting, discoloration, and separation of the nail from the nail bed. It can be painful but is unrelated to the nail penetrating the skin.
5. Corn or Callus: A thickened area of skin caused by repeated pressure or friction can sometimes be mistaken for an ingrown toenail. These usually form on the tops or sides of the toes.

If you're experiencing symptoms and are unsure whether it's an ingrown toenail, it’s best to consult a healthcare professional for an accurate diagnosis.

Prevention and Management

1. Proper Footwear: Make sure your shoes have enough room in the toe box to let your toes move freely. Shoes with good support can prevent excessive pronation and reduce the risk of ingrown toenails. For runners and walkers, this is key.
2. Correct Nail Care: Trim your toenails straight across and avoid cutting them too short. Leave the edges long enough to prevent them from digging into your skin.
3. Use of Insoles:
• Support and Alignment: High-quality insoles provide arch support and help maintain proper foot alignment, reducing pressure on your toes.
• Shock Absorption: Insoles with good shock absorption can minimize the impact on your toes during high-impact activities like running.
• Even Weight Distribution: By distributing weight more evenly across your foot, insoles can reduce localized pressure on your toes. Check out our Insole Selector to find the best fit for you.
4. Foot Hygiene and Care: Keep your feet clean and dry to prevent infections. Soaking your feet in warm water can soften the nails and skin, making them easier to manage.
5. Good Socks: Moisture-wicking socks such as synthetic or wool blends help to keep your foot dry while you are active by pulling sweat to the exterior of the sock and away from your foot.
6. Seek Professional Help: If an ingrown toenail becomes painful, swollen, or shows signs of infection, see a healthcare professional. They can provide treatments like lifting the nail, partial nail removal, or antibiotics.

Ingrown toenails can be a real pain, especially for runners and walkers. Left untreated, they can lead to serious issues like severe infections or even spread to the bone. Proper foot care, good footwear, and supportive insoles are crucial for preventing and managing ingrown toenails. Keep your feet healthy, so you can enjoy your activities without discomfort. If you’re dealing with pain, try wearing insoles to support your feet and improve your overall foot health. Don’t ignore an ingrown toenail—address it promptly to avoid complications and keep your feet happy and pain-free.