The American Academy of Podiatric Sports Medicine says your foot has 26 bones, 33 joints, 112 ligaments and a variety of tendons, nerves and blood vessels. The complex structure helps maintain balance, support and propulsion as you run. With the tremendous amount of stress placed on your feet when you run, along with the complex structure of your foot, your feet, including your toes, may be susceptible to injury at some point. Injuries may include bruised toes, but there are methods of prevention.
Step 1
See a podiatrist before starting a running routine. A podiatrist can look for underlying foot conditions that may lead to toe bruising, as well as examine your running shoes and prescribe orthotics, if necessary.
Step 2
Choose a quality pair of running shoes. Select your shoes based on the structure of your foot, how your foot functions, your weight, how frequently you run and the type of terrain you run on. Shoes should be cushioned and provide adequate shock absorption to help prevent toe bruising. Shoes should fit snugly in the heel. To avoid toe cramping and bruising, make sure there is a half-inch of space between your longest toe and the tip of your shoe. Visit a running shoe store or a sporting goods store in the afternoon, when your feet are at their largest size of the day.
Step 3
Wear socks made of a moisture-wicking material, as opposed to cotton. The socks allow your toes to breathe, and they prevent irritation.
Step 4
Change your terrain. Running on pavement can cause your feet and toes to take a pounding. Run on a treadmill, track or wooded trails.
Step 5
Listen to your body. If you experience persistent toe bruising, stop running and contact a podiatrist. Toe bruising can be a sign of a fracture or biomechanical abnormalities in the way you run.
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