So far I've talked about keeping hair and skin in great condition throughout just about any workout, now there's just one target left... The nails! Whether they're on your fingers or toes, they say nails are an indicator of your health. Take my advice on getting your nails into tip-top shape, so they don't give people the wrong idea!
Problem: Black or Missing Toenails- Running long distances or wearing tight shoes while training can cause a nasty blood blister under your toenails, and even cause them to fall off!
Solution: Black toenails are caused by repeated friction over an extended duration of time. Sometimes you might feel them developing, first as a annoying rubbing, then actual pain in the nail, and other times they completely take you by surprise. To prevent them, seek to minimize friction and moisture within your shoes. Firstly, choose a shoe that's well-fitted (so as to prevent blisters on the heel), but with a roomy toe box- only about 1/2 size up from a regular shoe will do it. When you're shoe shopping, avoid any that have awkwardly placed ridges that toenails might catch or rub on. Then pick the correct socks, moisture-wicking, and with minimal seams. While suiting up, make sure that the sock seams, if any, don't rest on or right below your big toenail. Also tie your shoelaces tightly enough to discourage your feet from slipping too far into the toe box and creating extra friction.
Problem: Peeling nails- Swimming is amazing for your body, but can wreck havoc on your nails. Frequent immersion in water causes unsightly peeling.
Solution: Keep your fingernails (and toenails if they're a problem too) healthy and intact by coating them with a protective substance before swimming. Make sure that whatever your using is not water-soluble so that it doesn't it doesn't rinse off shortly after jumping in. Massaging a bit of olive oil onto nails can work wonders in staving off peeling and cracking, and it's also fabulous for your cuticles.
Problem: Broken or Cracked Nails, Frequent Hangnails- Boxing, weightlifting, rock climbing, or any activity where you work with your hands is bound to result in broken nails sometimes. Minimizing this, however, is a possibility when you give your nails some tlc.
Solution: Keeping nails at a sensible length is key for preventing painful breaks and cracks. Make a commitment to trim your nails every week. Don't forget to file either; sharp edges are more likely to cause cracks or dreaded hangnails. If hangnails do spring up, clip them as soon as possible, as they can compromise the rest of the nail. Nail health starts at the cuticle, so invest in a thick humectant lotion to use on cuticles and the surrounding area, which will really help keep hangnails from occurring. If you want to go the extra mile, slap on a couple coats of a clear nail treatment to further protect nails, my favorite is "Bend Don't Break" by Jessica Cosmetics, which is designed to increase nails' malleability and make them less brittle so they'll be less likely to split next time they're overworked at the gym.
I hope you enjoyed your weekend and had a happy Monday!
Take Care Of Those Toes ;)
Sarah
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