Feet Go Numb When Running

Do you run all the time or you have just started? Either way, a numbing sensation in your feet while running can occur. Usually, this numbing sensation is accompanied with a tingling sensation on your legs, a pain in the legs, muscle soreness, blisters, etc. Don’t worry about it as numbness while running is not uncommon. Usually, it is easily treated.

Why Do Feet Go Numb When Running?

Foot numbness is usually a result of a compressed nerve. Sometimes, your nerves get trapped between the bones and the soft tissue, resulting in nerve compression. Then your nerves can’t function normally, which can make your feet lose a complete sensation or make you feel like your feet are on pins and needles. The numbness is usually localized only on the toes, even though the entire feet may feel numb.

What causes nerve compression? The possible reasons include:

  • Trauma and Injury of the Foot. The nerves can get damaged and compressed by the injuries and trauma to the surrounding tissues. 
  • Poor Foot Structure. Overly flexible soles or flat feet are another cause of nerve compression.
  • Poorly Fitting Shoes. Small and tight shoes can lead to nerve compression. Even lacing the shoes too tight can lead to nerve compression. Wearing thick socks is another reason which can lead to nerve compression.
  • Development of Scar Tissue. If the nerve gets constantly compressed, it can lead to the development scar tissue, commonly known as a neuroma. Morton’s neuroma is the most common one, located between the second and the third base of the toes.
  • Poor Running Form. Other reasons why feet go numb when running include an overpronation or rolling of the feet inward while running, as well as slapping of your feet on the pavement while running. Shoe experts usually can diagnose these problems, as they can be noticed on your running shoes.

What to Do with Numb Feet When Running

If the numbness persists for a long period of time, you should get a medical checkup to have your problem diagnosed. This can save your further numbness and pain. Here are some effective self-help methods to help you get away from the numbness in your feet. 

1.   Buy New Shoes

Wearing the right shoes is very important when running. Throw away your old running shoes if they cause repetitive pressure on shoes and get new ones. Consult a podiatrist and he/she will tell you the right size and the right types of shoes for your feet. Usually, the running shoes should be half-size larger than your regular shoes.

2.   Get Shoe Inserts

Do your feet go numb when running? Get shoe inserts as they can sometimes help you reduce the numbness sensation on your feet. Shoe inserts are made of cushioning material and they will protect your feet from any hard impact while running.

3.   Don’t Slap Your Feet

Do you slap your feet while running? If yes, don’t do it anymore. Slapping of the feet on the pavement as you run will put some extra stress on your feet. Try lightening up your step or even consult a personal trainer who will help and teach you how to walk and run correctly.

4.   Avoid Overpronation

Overpronation may not easily to be corrected. There are shoes designed especially for people who have overpronation problems. The shoes can help ease the stress on your feet. Give them a try and maybe you will solve your problem. Sometimes, orthotics may be necessary to correct the problem of overpronation.

5.   Adjust a Running Plan

To give your feet more conditioning time, you can incorporate walk intervals into your running. For example, you can walk 1 minute for every 3-5 minutes running. Try this running method to see if your numbness is alleviated. Besides, don’t overdo running as it will just make your numbness get worse.

6.   Seek Medical Help

If a medical disorder is the reason why your feet go numb when running, you should seek professional medical help and get the right treatment. In cases or Morton’s neuroma, a complete bed rest, foot massage as well as low heeled shoes with soft soles are necessary. Painkillers can help you relieve the pain if necessary. If no relief is noticed with the conservative treatments, a surgical removal of the neuroma is recommended. 

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