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Category Archives: Research

Black Toenails ~ Sore Toes

I am suffering from sore toes and received a nice set of black toenails (only 2 toes) during my 1/2 marathon. With only 8 miles as my long run in preparation for the October 21st Columbus Marathon, my toes are already starting to hurt.

I did some reaseach on it and came up with this for personal reference.

Jeff Galloway’s Injury Archives: Black Toenails

About: Black Toenail from Running or Walking

Some tips:

  • Go to a runnig shoe store and have a professional fit you with a pair of shoes
  • Buy shoes 1/2 or 1 size bigger than your street shoes
  • Clip your toe nails before running
  • Lace your shoes properly to keep the heel in the heelbox
  • Don’t increase your milage too drastically, your toes need to learn to take the pounding

It appears that a lot of people suffer from black toenails when running. Some of them minimize the discomfort with getting bigger shoes, etc, but in general, if you run (specially long runs) there is a high chance you end up with black toenails. Oh the fun!

Edit: May 28th, 2011

I still get sore toes when I run, but the toenails no longer turn purple and fall off…perhaps my toes have toughen up over the years of running. 🙂

 
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Posted by on June 21, 2007 in Research, Toe Pains

 

Side pains

I took some time to research the issue a bit further. This page is for me to reference back to, to get myself back on track should the side pains resurface.

About: Sports Medicine – Side Stitch:

Some other ways to alleviate the pain of a side stitch include:

  • Time your eating. Having food in your stomach during a workout may increase cramping by creating more force on the ligaments (avoid eating one to two hours before a workout)
  • Stretching may prevent or relieve a cramp. Raise your right arm straight up and lean toward the left. Hold for 30 seconds, release, then stretch the other side.
  • Slow down your pace until pain lessens.
  • Breathe deep to stretch the diaphragm.
  • Drink before exercise; dehydration can increase muscle cramps.
  • Massage or press on the area with pain. Bend forward to stretch the diaphragm and ease the pain.
  • * If you continue to experience pain, see your doctor.

Women in Sports – Side Stiches: Causes and Cure

In addition, most runners are “footed”. They begin and end a respiratory cycle on the same foot while running, usually in a stride to breathing ratio of 4:1 while jogging and 2:1 while running very fast. As the runner’s breathing then becomes synchronized with his/her stride, exhalation consistently occurs on the same leg. If one repeatedly exhales (causing the diaphragm to move up) when the right foot hits the ground (forcing the organs on the right side of the body to move down), a side stitch may develop.

Wikipedia – Thoracic Diaphragm

Runner’s World – Problem: My side hurts

 
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Posted by on June 5, 2007 in Research, Side Pains