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black toenail from running,[link widoczny dla zalogowanych]
If a toe is under pressure from the shoe or a sock that is too tight or too thick, the sustained pressure,[link widoczny dla zalogowanych], step after step,[link widoczny dla zalogowanych], produces an impact or a friction problem between the toenail and the tissue surrounding it. When the tissue gets damaged,[link widoczny dla zalogowanych], fluid accumulates. The red or black color is the result of a few blood capillaries that become broken in the process. The more fluid that accumulates, the more pain. The extra fluid, colored by some blood, accumulates below the toenail. When the pressure gets too great,[link widoczny dla zalogowanych], the existing toenail will be separated from the "toenail in training,[link widoczny dla zalogowanych]," which is located below the current nail. Even if it takes several months,[link widoczny dla zalogowanych], the blackened outer nail will drop off,[link widoczny dla zalogowanych], leaving the new nail below. Sometimes the pressure of the fluid,[link widoczny dla zalogowanych], will warp the new nail, but it will get smoother as it grows out. But most of the pressure that results in this "toenail injury" is produced by the regular action of the foot coming forward, thousands of times every 5K. Each time your foot swings forward,[link widoczny dla zalogowanych], a little extra blood is pushed into the toe region due to the force of the foot coming forward. If you increase your distance regularly and very gradually, your toes will adjust to each new maximum distance and only complain when you extend farther. In a marathon training program, almost everyone gets at least one black toenail. Running faster than you should be running, at any time during a long run, will increase the chance of this injury. Hot weather also improves your odds of getting one. When it warm, your feet swell more than they would on cold days. Because there is more pressure,[link widoczny dla zalogowanych], and more fluid,[link widoczny dla zalogowanych], there are more black nails generated during the summer months. You reduce the chance of a black nail if you ensure that you have enough room in your toe area when you fit your shoes. At least half an inch is needed,[link widoczny dla zalogowanych], when you standing in the prospective shoes (in the sitting position, the toes aren all the way forward). If you had a history of black toenails and summer is approaching (or here),[link widoczny dla zalogowanych], you may want more toe room. When you add more room at the end, ensure that the arch of the shoe matches up with your arch. Also,[link widoczny dla zalogowanych], run in the shoe before you buy it to make sure that your foot doesn slide forward as you running, which can aggravate the toe more than a tight toe box. akatoo's IKU scores show you that knowledge so you can quickly see how experts within a community compare to each other.
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