Toenail Health Tips for Athletes and Active Adults

1. Wear the Right Shoes

Your shoes play a big role in toenail health. Choose footwear with a roomy toe box to avoid constant pressure on the nails. Shoes that are too tight or too loose can lead to black toenails, bruising, or ingrown nails. Replacing worn-out shoes is also important, as old footwear often loses support and causes unnecessary strain.

2. Trim Toenails Correctly

Improper trimming is one of the most common causes of ingrown toenails. Always cut toenails straight across and avoid rounding the corners. Don’t trim them too short, as this can leave the surrounding skin vulnerable. A nail file can help smooth any sharp edges.

3. Keep Feet Clean and Dry

Moisture is the enemy of healthy toenails. Wash your feet daily, dry them thoroughly (especially between the toes), and change socks if they become damp during activity. Opt for moisture-wicking socks and rotate your footwear to give shoes time to dry out.

4. Protect Against Sports-Related Trauma

Running, jumping, and sudden stops can cause repeated impact to the toenails. Trim nails before long runs or matches to prevent them from catching. Consider protective gear like toe sleeves or cushioned socks if you’re prone to bruised nails.

5. Watch for Fungal Infections

Thick, discoloured, or brittle toenails are often early signs of fungal infection. Addressing this quickly prevents it from spreading. Keep toenails dry, avoid walking barefoot in communal areas, and seek professional treatment if symptoms persist.

6. Care for Cuticles and Nail Beds

Healthy nails start at the base. Gently moisturise around the nail bed and cuticles to prevent dryness and cracking. Use creams or oils sparingly and avoid putting lotion between the toes where excess moisture can build.

7. Check Your Toenails Regularly

Make a habit of inspecting your toenails each week. Look for redness, swelling, changes in colour, or thickening. Early attention can prevent small issues from becoming painful conditions that interrupt your training.

8. Balance Training with Recovery

Overuse doesn’t just affect muscles — it also impacts your toenails. Give your feet time to rest and recover. If you’re increasing training intensity, be extra mindful of nail care to reduce the risk of trauma.

9. Use Clean Tools

Always trim your toenails with sanitised clippers and avoid sharing tools with others. Store them in a clean, dry place. If you use nail polish, allow your nails some time to breathe in between applications.

10. Know When to Seek Help

See a podiatrist if you experience ongoing pain, signs of infection, fungal changes that don’t improve, or recurring ingrown nails. Early treatment prevents long-term damage and keeps you active without interruption.

Conclusion

Healthy toenails are essential for athletes and active adults who want to stay comfortable and perform at their best. By wearing the right shoes, trimming carefully, managing moisture, and addressing issues early, you can avoid many common toenail problems. If pain or infection develops, professional care makes all the difference. At Podhills Podiatry, we’re here to help you keep your toenails — and your feet — strong, healthy, and ready for every step.For personalized toenail care advice, contact us today!