When you attempt a downhill hike in ill-fitting hiking boots, you're at risk for subungual hematoma, sometimes known as "black toes." Black toes are the result of blood that becomes trapped under the surface of the nail as the result of excess pressure. Not only is the black appearance unsightly, black toes are often sore and tender to the touch, affecting future hikes. If you have an upcoming hike, preparing for the pressure of your toenails against your shoe using the proper maintenance helps ensure comfort and wards off gruesome-looking nails.
Nail Length
When you have long toenails that go past the edge of your toe, they'll receive more pressure and put you at higher risk for blood buildup under the nail. It's important that you cut your nails before your hike. Do so by trimming the nail back to meet the tip of the toe, cutting straight across to avoid other problems, such as ingrown toenails. Make toenail clipping part of your pre-hike ritual to help avoid pain and pressure when hiking on a decline.
Proper Shoes
The fit of your hiking shoes impacts how your toenails bear the brunt of the hike pressure. While you want your hiking boots to fit snugly and securely, if they're too tight your toenails are forced against the edge of the shoe. When purchasing hiking boots, you might need a half size larger than you usually wear. Try them on, then kick your heel to the very back of the shoe and check to ensure that your toenails don't scrape the interior tip of the shoe. Then, use insoles to take up the additional space, if necessary.
Toenail Wraps
If your hike has a number of declining hills, give the added protection of padding on your toenails to help relieve some of the pressure. Use a small piece of natural fiber, such as lamb's wool or cotton, and wrap it round your first two toes, which are likely the only toes to come in contact with the tip of the shoe. Use medical tape to secure the extra padding. If you prefer to hike without the padding, keep some in your pack and wrap your toes just before you begin a steep decline.
Proper Tying
One of the ways to keep your toenails healthy while hiking is to tie your shoes for better support. If you purchased hiking shoes larger than normal, there's room for your foot to slide forward to cause black toes anyway. By unlacing your shoe to the middle, tying a tight knot, then re-lacing and tying your shoes again at the top, you add extra support around the middle of your foot, so your foot is less likely to slide forward and mash your toenails into the tip of the shoe.
