Soccer is a beautiful game, but it can also be brutal on the feet. If you’ve been playing for a long time, chances are you’ve been afflicted by the dreaded toenail injury.
Perhaps you’ve lost a toenail here or there, had to deal with an ingrown nail or suffered from toenail fungus. For many players in soccer, these are issues that come with the game.
The good news, though, is they don’t have to be.
By taking the right precautions, you can greatly reduce your risk of toenail injuries, ensuring that your feet stay in top shape.
This guide includes everything you need to know about thinking preventatively for toenail injury while playing soccer.
From the causes behind toenail problems to tips to keep your nails healthy, this post is designed to keep you on the field and away from the doctor’s office.
Why Do Soccer Players Lose Toenails?
Before getting into prevention, let’s explore why soccer players are prone to toenail injuries. Soccer is a high-impact sport that requires intensive running, kicking and sudden changes in direction.
Your feet take a pounding, and your toenails are usually the first to wear out. The following are among the most common causes of toenail injuries in soccer:
1. Impact from Cleats
One of the most common reasons soccer players lose toenails is from being stepped on by another player’s cleats.
The studs on cleats are designed to grip the ground, but they can also do a number on your toes if someone lands on your foot.
2. Repeated Jamming in Cleats
Every time you kick the ball or make a sudden stop, your toes can slam into the front of your cleats.
Over time, this repeated jamming can cause trauma to your toenails, leading to bruising, lifting, or even complete loss of the nail.
3. Ill-Fitting Cleats
Wearing cleats that are too tight, too narrow, or just the wrong size can put pressure on your toenails, leading to ingrown nails, bruising, or even fungal infections.
Your cleats should fit snugly but not squeeze your toes.
4. Fungal Infections
Soccer players are at a higher risk of developing toenail fungus due to the warm, moist environment inside cleats.
Fungal infections can cause your nails to become thick, discolored, and brittle, making them more prone to injury.
5. Ingrown Toenails
Ingrown toenails occur when the edge of the nail grows into the surrounding skin, causing pain, redness, and sometimes infection.
This can happen if your cleats are too tight or if you don’t trim your nails properly.
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Can You Still Play Soccer with a Missing Toenail?
Losing a toenail isn’t the end of the world, and in many cases, you can still play soccer.
However, there are some situations where it’s best to sit out and let your toe heal.
Here’s how to determine whether it’s safe to keep playing:
When It’s Okay to Play:
- The new nail has started growing in. If the old nail has fallen off and a new one is already forming, you’re likely in the clear.
- The area isn’t painful. If you can walk, run, and kick without discomfort, you’re probably good to go.
- You can wear cleats comfortably. If your shoes don’t irritate the area, you’re likely fine to play.
- There’s no sign of infection. If the area looks clean and healthy, you’re probably safe to continue playing.
When You Should Sit Out:
- There’s significant pain or inflammation. If your toe is swollen, red, or painful to the touch, it’s best to let it heal.
- There’s no new nail growing in. If the nail bed is exposed and raw, you’re at risk of further injury or infection.
- You can’t wear cleats without discomfort. If putting on your shoes is painful, you’re not ready to play.
- There’s an infection. If you notice pus, redness, or warmth around the nail, see a doctor before returning to the field.
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How to Prevent Toenail Injuries While Playing Soccer
Now that you know the risks, let’s talk about how to protect your toenails and keep them healthy. Here are some practical tips to help you avoid toenail injuries:
1. Wear the Right Cleats
Your cleats are your first line of defense against toenail injuries. Here’s what to look for:
- Proper fit: Your cleats should fit snugly but not squeeze your toes. There should be about a thumb’s width of space between your longest toe and the end of the shoe.
- Wide toe box: Look for cleats with a wide toe box to give your toes plenty of room to move.
- Break them in: New cleats can be stiff and unforgiving. Take the time to break them in before wearing them for a full game.
2. Trim Your Toenails Correctly
How you trim your toenails can make a big difference in preventing injuries. Follow these tips:
- Cut straight across: Avoid rounding the edges of your nails, as this can increase the risk of ingrown toenails.
- Keep them short: Long toenails are more likely to get caught or jammed in your cleats. Trim them regularly to keep them short.
- Don’t cut too short: Cutting your nails too short can expose the nail bed and increase the risk of injury.
3. Use Toe Protectors
If you’re prone to toenail injuries, consider using toe protectors or caps.
These silicone or gel sleeves fit over your toes and provide a cushion against impact. They’re especially helpful if you’ve already lost a nail or are dealing with a sensitive toe.
4. Tape Your Toes
Taping your toes can help protect them from impact and friction.
- Clean and dry your feet thoroughly.
- Wrap a strip of athletic tape around the affected toe, making sure it’s snug but not too tight.
- If you’ve lost a nail, place a small piece of gauze over the nail bed before taping to protect the area.
5. Keep Your Feet Clean and Dry
Fungal infections thrive in warm, moist environments, so it’s important to keep your feet clean and dry. Here’s how:
- Wash your feet daily: Use soap and water to clean your feet, paying special attention to the areas between your toes.
- Dry thoroughly: After washing, make sure to dry your feet completely, especially between your toes.
- Use antifungal powder: Sprinkle antifungal powder in your cleats and socks to help prevent fungal infections.
6. Rotate Your Cleats
Wearing the same pair of cleats every day can increase your risk of toenail injuries. Rotate between two or three pairs to give your feet a break and allow your cleats to dry out between uses.
7. Strengthen Your Feet
Strong feet are less prone to injury. Incorporate foot-strengthening exercises into your routine, such as:
- Toe curls: Place a towel on the floor and use your toes to scrunch it up.
- Calf raises: Stand on your tiptoes and slowly lower yourself back down.
- Balance exercises: Stand on one foot for 30 seconds to a minute to improve stability.
8. Listen to Your Body
If your toes are sore or you notice any signs of injury, don’t ignore them. Take a break from playing and give your feet time to heal. Pushing through the pain can lead to more serious injuries.
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What to Do If You Lose a Toenail
Despite your best efforts, you may still lose a toenail at some point. Here’s what to do if it happens:
- Don’t force it: If the nail is partially detached, don’t try to rip it off. Let it fall off naturally.
- Clean the area: Wash the area with soap and water to prevent infection.
- Protect the nail bed: Cover the area with a bandage or gauze to protect it from further injury.
- See a doctor if necessary: If the area is painful, swollen, or shows signs of infection, see a doctor for treatment.
