How to Tape the Toes to Avoid Runner's Toe

Runner's toe, or "tennis toe," is a fairly common ailment suffered by runners and tennis players that's caused by continued pressure on the toenail or irritation between the toenail and the shoe. The condition is also called "black toenail" because the injury can lead to bleeding under the toenail, which can turn black. In some cases, the ailment can be so painful that it prevents a runner from participating in activities for weeks or months. Runner's toe can be avoided by taking a few precautions and wrapping your toes before running or doing other strenuous exercise.

Things You'll Need

  • Toenail clippers
  • Socks
  • Sports powder
  • Athletic tape
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Instructions

    • 1

      Choose well-fitting running shoes, allowing about 1/2 inch from the end of your big toe to the edge of your shoe. Your toes should have room to move freely. Running shoes should be about 1/2 size larger than your street shoes.

    • 2

      Trim your toenails often. Keeping the toenails trimmed, straight across, will help you prevent runner's toe.

    • 3

      Keep your feet as dry as possible while running. Sprinkle sports powder inside your running socks. The powder will wick moisture away from your skin, helping to prevent blistering.

    • 4

      Wrap your toes neatly, and not too tightly, with athletic tape. Wrap them all the way around the foot, ensuring that there are no wrinkles. Wrinkles can cause blisters on your feet. If you have a wrinkle in the tape, smooth it out or start over with the tape.

    • 5

      Wrap only one toe or two toes together, as an alternative to a full wrap. For example, if your runner's toe is the middle one, wrap it together with the toe beside the big toe, beginning at the base of the toes. Wrap them until you feel a firm yet comfortable hold. If you're a power walker, you may want to tape your feet entirely; however, most runners tape only their runner's toe or other sensitive areas.

    • 6

      Lace your running shoes more tightly if you frequently run downhill, to help prevent excessive friction.