Illustrated Mystery Surrounding Toes' State
Greg Woolman, the head podiatrist at Christchurch's Sports Clinic, offers valuable footcare advice for trampers aiming to avoid injuries and complications during their outdoor adventures. One such complication is a common condition known as subungual haematoma, which can cause discomfort, pain, and even nail separation.
Subungual haematoma occurs when a toenail is subjected to repeated trauma, such as the impact of the toes against the end of boots. This can lead to micro bleeds and dried blood beneath the nail, eventually causing the nail to fill with blood and create high pressure on the underlying nail bed rich in nerve endings.
In such cases, releasing fluid under the nail can provide immediate relief. A simple and effective method to achieve this is by using a heated paperclip to create holes in the nail, allowing the fluid to escape. It is advisable to keep a band aid over the nail after the procedure to protect it from catching on socks or sheets.
To prevent the occurrence of subungual haematoma, trampers are encouraged to trim their nails just before a tramp, minimising the free edge. Additionally, purchasing footwear that fits properly is crucial. Footwear should neither be too tight nor too loose to prevent foot movement, which can contribute to the occurrence of subungual haematoma.
Studies on distance runners have shown significant increases in forefoot pressures over time, indicating that extended loading affects foot biomechanics and may influence injury risk and performance. To mitigate this, consider using a heel lock lacing system or padding under the boot tongue to prevent forward foot movement.
Furthermore, research has shown that the foot may change structure when exercising over a greater distance, potentially leading to reduced arch height and forward foot movement. To counteract this, trampers can consider wearing shoes with good arch support and consider using padding to maintain the arch's natural shape.
Greg Woolman, with his experience in research and working with elite athletes and sports teams, emphasises the importance of proper footwear and care in preventing injuries and complications during tramping. By following these tips, trampers can ensure a safer and more enjoyable experience in the great outdoors.
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