Why do my feet go numb when running?
There are several reasons why your feet are going numb when running. It is a very common problem with runners and most of the time it's easily remedied with a bit of care and attention.
One of the most common sensations felt is pins and needles. This is caused by nerve compression in the foot, this restriction of the nerve can feel like pins and needles or loss of sensation altogether. This numbness is sometimes just felt in the toes and other times felt in the entire foot.
Causes of numb feet or toes
Overtraining
New to Running? Or increasing your intensity or distance, maybe to run a race or for other goals. It is important to let your feet and muscles rest. Overtraining can lead to trauma or injury. Injury to the feet can cause the tissue to swell and press on nerves, giving you a numb feeling or the sensation of pins and needles.
It is advised to take your time and gradually build up your stamina to allow your body and muscles time to rest and build.
Inefficient Warm-up/Cool-down
Tight or Inflexible muscles just about anywhere in the body can lead to anatomical conditions that put pressure on nerves in the feet.
The best way to prevent this is to have an efficient warm-up and cool-down routine. Warm-up exercises should prepare your circulation and muscles for the upcoming training session. It is important to correctly warm-up so that your muscles loosen. Cool-down by slowing down and stretching, helping prevent muscle injury and tightness. This will also reduce swelling and increase blood flow.
Ill-Fitting Shoes
Ill-fitting shoes are a common reason why runners feel this sensation. Good practise is to wear a running shoe that is half a size bigger than you’re usual size, this allows for the feet to swell. Feet swelling during running is normal, it is known as venous insufficiency. The constant repetitious impact of running causes mild trauma which causes swelling. Also the mid and forefoot spreads on impact when running so there must be enough space to allow for this.
Laces Are Too Tight
It’s also important to not only look at the size of your shoe but how you are wearing them as well. If your laces are too tight, you could cause nerve compression at the front of your ankle. This is particularly common in individuals with high arches. To ease this, loosen laces to relieve any pressure points and vary how you tie your laces.
Other Causes
There are other less common causes such as Morton's Neuroma/ Numbness, Compartment Syndrome, Nerve Impingement, etc… our physiotherapists will assess you and guide you through all the possible causes and set up a treatment plan for you.
If you have been experiencing the symptoms above and have not been able to determine the cause, contact our clinic in Ballsbridge, or book online today. Our physiotherapists are experienced in assessing and managing running-related injuries
Sports Physio
Our sports clinic is lead by David Richards and Elizabeth Bovich. Together they have an extensive sports background with high level athletes in Ireland and the USA.