Lost Toenails - Appalachian Trail

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#1

Anyone who visits this web site on a regular basis knows of “Bubble Toes”. Her picture is featured on the home page every week. Bubble Toes, if you’re out there, (or anyone else) how do I prevent losing my toe nails like you did? I hiked the AT approach trail up Amacalola Falls in May and my toe nails felt bruised on the way down the 2nd day. I have a really nice pair of Lowa low-cut leather hiking boots that are very comfy except that my toes tend to get tender on down hill slopes. My husband suggests I tighten the laces down at the toe of my shoe to keep my foot from sliding forward, but I’m afraid it will cut off the circulation. We plan to do a thru hike in March 2007. Should I trim my toe nails back as far as possible, or get new boots, or adjust my laces? I plan to start out with these boots in March but would prefer not to loose my toe nails. Please advise.

Becky

#2

You may want to read “Nuffy’s” ('04 & '05) accounts of the same problem; complete with pictures!

leah

#3

I also lost a toenail from the hike down the approach trail last fall. It hurt! The boots I finally ended up with were a full size bigger, so that my toes wouldn’t hit the end of the shoe. I did partially lose a couple of nails on my attempted thru-hike this year, but I think that was more just pressure from the shoes, and was painless.

granny franny

#4

Lost the first nail in VA. Found if I kept the nails cut short it was much better. The rest of the hike there were no problems. When I returned I visited a Podiatrist because I thought I might have a fungus. She said no it was just from constant rubbing. Well now 10 months after my thru hike that nail has come off. Hopefully that is the end of it.
Your shoes can be laced a certain way so there is less slip forward. An outfitter should be able to help you with it.
Good luck on your hike.

socks

#5

Make sure that you have “toe-box” room in your shoes. When you try them on kneel down and tap your toes rather hard on the floor, your toes should not come in contact with the front of the shoe.

Also you can tighten the laces up near the toe a bit tighter (not enough to cut off circulation).

Good Luck on your upcoming thru-hike.:girl Hammock Hanger

Hammock Hanger

#6

For some of us, any significant descents can mean the loss of a toenail or two. I ultimately lost three toenails on my two week section hike last spring. the most important thing in my opinion is keeping your nails trimmed short. after that it’s all a matter of shoe fit. if your feet slide forward in your shoes with each step on a descent, then sooner or later a nail is going to protest. none of mine really ever hurt, by the way. it was just a fact of trai life.

now having heard from the toenail ‘losers’, maybe someone who’s never had that problem or had it and overcome it might want to offer some advice.

Gene Roll

#7

Also lost toenails, both of my baby toenails. Get enough room in the ‘toe box’. I don’t think you can tighten your shoes tight enough, you want to keep them from jamming into the toe box. Great advice in the other replies.
1.Cut nails short.
2.Get enough room in toe box.
3.Tighten laces, not just at the bottom but up high too. You can actually find diagrams on how to lace you shoes to help prevent the slippage.

On days when it seems like all descents, take it slow, use hiking poles to take some of the weight, and let your toes air out every couple of hours.

Bilko

#8

I’m a toenail loser. My lost toenail had very little to do with the toenail itself, and a lot to do with the soggy blister that developed around and under it. There’s a picture of the scene in my '04 journal. While having your toenails compacted by descents hurts like a mofo, you’re more likely to lose them to moisture and side friction. I lost the toenail, switched from boots to Montrails, and haven’t had a problem since. And yes, I’ve done quite a big of hiking since; just below the radar of my everloving “fan club”. :rolleyes The key is to keep your feet dry and your shoes flexible.

Grace

#9

If you find the picture of my toenail, you’ll also notice the gross brownish red product of my big toenail jamming into my boot on descents. Big difference. (the pic’s titled ewewewewewew! or something thereabouts)

Grace

#10

While I haven’t tried it yet I was told by a hiker in Va that if you prepare for the long descents by wearing non-skid socks that it will help your feet stay secure and lessen the jamming of the toes into the front of your boot.

squeaky

#11

Hi everyone! re Squeaky’s suggestion …does anybody have any knowledge of what brand names, AND more importantly, where you get non skid socks? Thanks…Leah.

Leah

#12

Becky, yes clip your toe nails short, especially your large toe and the next one. Next ensure that your boots are a good 1" longer than your foot with your pack on. Your feet tend to flatten out under weight. Your feet slip forward on down hills causing your toes to bump against the toe of your boot. Tightening the laces may help some. Probably a good form fitting insole would help some too. “Good Luck:”

Tom Bourlier

#13

In Australia/New Zealand hikers (Trampers over there) can buy little packets of wool - used for various foot issues & this does seem to help. I believe several years ago Backpacker ran an article on this with lacing diagrams. I always buy hiking boots/shoes bigger than regular.

Emm

#14

At the foot clinic in Damascus in '03, Phil Oren had me put a piece of solid foam (I think they are sold as “tongue depressors,” not the stick you put on your tongue either) between my laces and the tongue of my shoes.

That kept my toes from migrating forward to the front of the toe box, and I could lace my low-volume (ie, skinny) foot tight into the shoe without losing circulation.

Here’s an article on shoe-fitting that talks about tongue depressors: http://www.constructiongear.com/page.asp?PageID=1704

Another tip was to “seat” the heel in the back of the shoe before lacing.

Between the two of these tips, my feet got to me to katahdin with no more sore toes or lost nails. If your shoes are the correct length but you’re still bumping toesnails, try that. And while cutting nails short is a good suggestion, don’t cut too short (to tenderness), or you risk infection with all the moisture and rubbing.

Jan LiteShoe

#15

Thanks everyone! I love my low-cut leather Lowas (try saying that fast 3 times) but from all your great advice and suggestions, I don’t think tightening my laces will help. My boots are great for day hikes, but I think I will try a size larger than what I currently have for the 2175 mile hike. This trip is too important to mess up. Where can I get those non-skid socks?:oh

Becky

#16

Have you considered tongue pads for your shoes? I’m surprised that nobody suggested that. If you use them, you won’t have to cut off circulation by tying your laces so tight, but will hold your foot back in the shoe.

When I had a pair of boots re-soled, I had them increase the tongue padding as much as possible. What a difference that did make for me…also, I didn’t have to keep track of the removeable tongue pads. :tongue

Lady Di

#17

Since my named was mentioned, I too feel the ridiculous need to add my two cents. I lost my toe nails for two reasons - 1) I wore boots for the first week 2) I have oddly long toes.
-Boots can be over kill, I was hiking on the AT, on a maintained trail - not the Rockies. When toes do hit the front of a hard boot, they fall off. I didn’t start in my cheap light weight hikers because they were not REAL boots. Through heroics of my mom, I had them a week later. My pinky toes randomly would grow back and fall off. I think the little guys just got squished.
-Go to one of the Phil Oren Fit events or to someone one who REALLY knows feet - don’t let them talk you into something heavy duty. People trail run on the AT all of the time - do they run in boots? I read TJ and knew that many people hiked in light shoes. The sales people all said no, you really NEED boots. They lied. They were not thrus. If I gained 30 lbs would you tell me that now I could not wear sneakers to walk around in at work? That I had to have boots because I added 30 lbs? No.
If you too have long toes (never noticed till I hiked) try men’s shoes, they have more room in the toe box. I feel that New Balance have large toe boxes too. Look for this feature.
-Get good or even custom insoles, they help your shoes fit better!
-Try the lacing system with the extra knot if you HAVE to have heavy boots. Try the tongue depressors (pads)- REI had them for free but I had to ask when buying my shoes. Watch lacing shoes too tight, you can bruise the top of your foot.
-Try the ‘non-skid’ socks but don’t hold your breath. Try going downhill on a zig zag (side to side) or even side stepping a little. It makes your knees happy too!

Above all, remember, when you lose them, they no longer hurt - they will be almost back 100% by Maine. It is a badge of honor.

Any other questions, feel free to email me!

Bubble Toes