Foot numbness during running is a common experience. Often described as pins and needles, this sensation can range from a mild annoyance to a more concerning symptom. While often benign, numbness can be unsettling, prompting questions about its underlying causes.
Common Causes of Numbness
Incorrect footwear fit frequently causes foot numbness during running. Shoes that are too tight, too small, or too narrow can compress the foot and toes, leading to nerve compression and reduced blood flow, resulting in a loss of sensation. Running shoes a half-size to a full size larger than regular shoes are often recommended to accommodate natural foot swelling during exercise.
Lacing techniques can also contribute to numbness by creating pressure points on the top of the foot. Tying laces too tightly, particularly near the ankle, can compress nerves and blood vessels, leading to tingling or numbness.
Nerve compression within the foot and ankle can cause numbness. Morton’s neuroma, for instance, involves the thickening of tissue around a nerve, most commonly between the third and fourth toes. This can lead to burning pain, tingling, or numbness in the affected toes, often feeling like walking on a pebble. Tarsal tunnel syndrome is another condition, where the posterior tibial nerve behind the inner ankle bone becomes compressed. This can result in numbness, tingling, and pain in the bottom of the foot.
Temporary reduction in blood flow, known as poor circulation, can induce numbness. Tight muscles, socks, or even shoes can restrict blood supply to the feet. Swelling of muscles during exertion can further increase pressure within the confined spaces of the foot, potentially compressing nerves and blood vessels.
Running form plays a role in numbness. Over-striding, where the foot lands too far in front of the body with the knee nearly fully extended and the heel striking first, can increase impact forces and stress on the lower legs and feet, leading to nerve compression and numbness. Landing softly and aiming for a midfoot or forefoot strike, rather than a heavy heel strike, can help mitigate this pressure.
Addressing Numbness While Running
Proper shoe fit is primary for preventing or alleviating foot numbness during running. Runners should consider shoes with ample length and width, particularly a wider toe box, to allow for natural foot splay and swelling. Replacing worn-out running shoes every 300-500 miles is also recommended, as cushioning and support degrade over time, impacting foot comfort and nerve protection. Visiting a specialty running store for a professional fitting can help identify the ideal shoe type and size for individual foot mechanics.
Adjusting lacing techniques can reduce pressure points on the top of the foot. Skipping eyelets in areas of high pressure, such as over the instep, or utilizing alternative lacing patterns like parallel lacing, creating more room and alleviating nerve compression. Experimenting with different lacing methods can help runners find a secure yet comfortable fit that avoids excessive tightness.
Choosing appropriate socks can contribute to foot comfort. Opting for moisture-wicking, seamless socks can prevent irritation and reduce pressure points that might lead to numbness. Socks that are too thick or too tight can further constrict the foot, exacerbating compression issues. Selecting a comfortable, breathable option is beneficial.
During a run, if numbness begins to develop, brief in-run adjustments can provide immediate relief. Briefly stopping to loosen shoelaces, shake out the feet, or even remove shoes for a moment can help to restore circulation and alleviate pressure. Sometimes, simply adjusting one’s stride or taking shorter, quicker steps can make a difference.
Pre-run preparation can help prevent numbness. Incorporating a proper warm-up routine and dynamic stretches for the feet and ankles can improve circulation and muscle flexibility, preparing the foot for the demands of running. This helps ensure muscles are loose and ready, reducing tightness that could lead to nerve compression.
Reviewing running form is another proactive measure for numbness. Focusing on a relaxed foot strike and avoiding over-striding reduces impact forces on the feet. Aiming to land with the foot directly beneath the hips, rather than reaching out, promotes a more efficient gait, decreasing pressure on nerves. Gradually increasing running cadence, or steps per minute, naturally encourages shorter strides and a midfoot landing, often reducing numbness.
When to Seek Medical Advice
While foot numbness during running is often easily resolved with adjustments to footwear or form, certain symptoms warrant professional medical evaluation. Persistent numbness that does not resolve after attempting self-help measures, or occurs consistently during every run regardless of distance or intensity, suggests a deeper issue. If numbness lingers for an extended period after stopping a run, consult a healthcare provider.
Numbness accompanied by other symptoms like sharp pain, a burning sensation, persistent tingling, or noticeable weakness in the foot or toes warrants medical attention. These combined symptoms could indicate nerve damage or conditions like Morton’s neuroma or tarsal tunnel syndrome. A healthcare provider can conduct tests (e.g., X-rays, MRIs, nerve studies) to accurately diagnose the cause.
Changes in the appearance of the foot or toes, such as discoloration, should prompt a medical consultation. This could signify compromised blood flow or vascular issues. If numbness progresses to affect daily activities like walking, or is replaced by acute pain when sensation returns, professional assessment is needed. Underlying health conditions (e.g., diabetes, neurological disorders) can also manifest as foot numbness, making a medical evaluation important.