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How to Avoid Sore Bruised Toes After Running

by
author image Jaime Herndon
Jaime Herndon has been writing for health websites since 2009 and has guest-blogged on SheKnows. After graduating with a Bachelor of Arts in psychology and women's studies, she earned a Master of Science in clinical health psychology and a Master of Public Health in maternal-child health. Her interests include oncology, women's health and exercise science.
How to Avoid Sore Bruised Toes After Running
Picking the right running shoe for you can help prevent sore toes. Photo Credit Jupiterimages/Photos.com/Getty Images

Soreness and bruising in the toes is not unusual for runners, especially if you are training for a long race or have recently amped up your mileage. When you run, your feet slide forward in your shoes and more blood flow is sent to the feet and toes. Over time, fluid can build up under the nail, explains "Running Times"magazine. There are ways you can alleviate and prevent sore toes, but you might not be able to completely avoid it. See your doctor if you are concerned about the soreness or if it persists.

Step 1

Evaluate whether your running shoes are too tight. According to Road Runner Sports, your running shoes should fit a little bigger than your other shoes. It suggests having a thumb's width of room between the end of your longest toe, which might not be your big toe, and the front of the sneaker. The shoes should fit snugly in the heel; they should not slip on your feet.

Step 2

Buy your running shoes in the afternoon or evening, when your feet are slightly swollen from the day's activity. Your feet will swell when you run, and buying running shoes when your feet already are slightly swollen will give you a more accurate fit.

Step 3

Apply ice to your toes after a run. This will help lessen pain and reduce swelling.

Step 4

Switch your socks. According to "Running Times", socks that are too thick or too small can cause sore toes. Try buying a different brand or material of sock.

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