Numbness in the toes and feet can be caused by poor-fitting shoes, health conditions like diabetes, or poor running form. To prevent this unpleasant feeling, it is essential to ensure proper running form, avoid wearing too-tight shoelaces, and maintain a healthy running form. Consulting a doctor for treatment and checking for health issues can help prevent this unpleasant sensation.
What Causes Toe and Foot Numbness While Running
Table of Contents
What can cause numb toes or feet while running?
Numbness in toes or feet may occur during running due to nerve compression, influenced by various factors or conditions.
Poor-fitting shoes or tight shoelaces
Numbness in feet and toes can be caused by wearing tightly laced running shoes. To prevent numbness, consider wearing shoes half-size bigger and wider than usual. Loosening laces, especially near ankles, can reduce pressure on nerves. Poor-fitting shoes can also cause blisters, heel pain, and stress fractures. To prevent numbness, consider wearing shoes with larger widths and half-sizes.
Running gait
Achilles tendinitis and calf muscle strains can be prevented by taking shorter strides when running, as overstriding increases stress on feet, causing numbness, hip and knee pain, and causing calf muscle strains. Therefore, it’s crucial to maintain proper foot posture.
Overexertion
Taking regular breaks and increasing running distance and speed by 10% each week can help prevent overexertion, which can lead to difficulty breathing, pain, fatigue, and toe and foot numbness, requiring regular rest for the body.
Dehydration
Dry mouth, increased thirst, and fatigue may indicate dehydration during a run. The body may lose more fluid through sweat than intake, constricting blood vessels and causing foot numbness and swelling. To prevent dehydration, drink water before, during, and after the run, and avoid electrolyte-containing drinks like soda and alcohol.
Tarsal tunnel syndrome
The RICE method, which stands for rest, ice, compress, and elevate, is a crucial tool in treating Tarsal Tunnel Syndrome, an ankle condition caused by the constant pressure from running. This syndrome can cause symptoms like numbness, tingling, and sharp pain in the ankle or foot.
Nerve pressure caused by muscle tightness
The pinched nerve, the body’s largest nerve, can cause numbness in the feet if it becomes compressed or pinched. This can occur due to tight muscles, conditions like a herniated disc, or repetitive running. To prevent muscle tightness, warm up before running and stretch afterward. Regular stretching and stretching can help prevent further damage to the sciatic nerve.
Flat arches
Flat arches, characterized by a larger portion of the feet’s soles making contact with the ground during running, can cause pressure on nerves and blood vessels, potentially leading to numbness and ankle pain. Wearing orthotics in running shoes can help support the arches and prevent nerve compression.
Nerve damage
Peripheral neuropathy is a health condition where nerves malfunction due to injury, infection, or other factors, causing numbness. Diabetes is the most common cause, but other causes include lower back injuries and certain autoimmune diseases. To prevent damage to the soft tissue of the feet, diabetics should wear padded socks when running, as this can help prevent neuropathy.
Morton’s neuroma
Morton’s neuroma, a noncancerous thickening of plantar nerves, causes pain and numbness in the foot’s ball between the third and fourth toes. Wearing tight or narrow shoes compresses toe bones and pinches nerves, causing the condition. Proper-fitting shoes with inserts can alleviate this condition by removing pressure off affected nerves.
Peripheral arterial disease
PAD, a condition characterized by the blockage of blood flows from the heart to the legs, is often caused by the buildup of fatty plaque in the arteries. This can lead to leg or butt pain, cramps, and cold sensation in the toes. Preventing or improving PAD can be achieved through physical activity, avoiding tobacco, and managing high blood pressure or cholesterol.
Raynaud phenomenon
Raynaud phenomenon is a condition where blood vessels constrict, causing numbness and reduced blood flow to specific areas. Treatment involves wearing warm clothing, wearing thick socks, and avoiding caffeine and tobacco. Doctors may prescribe medications to widen blood vessels, but there is no cure.
How to avoid being numb in your toes and feet when running
To prevent numbness in your feet and toes during running, follow these tips:
- To accommodate foot swelling during running, it is recommended to wear shoes that are half-size larger.
- It is advised to avoid tightly lacing your running shoes, particularly around your ankles.
- Try not to overstride by aiming to land on the middle of your sole with each footfall.
- It is recommended to consume water before, during, and after your run.
- Before running, it is recommended to warm up your muscles through stretching exercises.
- Seek medical advice to address underlying medical conditions causing numbness.
When to contact a doctor
If you continue to experience numbness in your toes and feet despite preventing it, consult a doctor to rule out or treat any potential health conditions.
If you experience any of the following, it is crucial to consult a doctor.
- sudden numbness
- A condition characterized by numbness that extends to other parts of the body.
- dizziness
- confusion
Frequently asked questions
This text provides answers to common inquiries about toe and foot numbness during running.
The question is whether it is harmful to experience numb feet while running.
Running may cause numbness due to underlying issues such as improperly fitted shoes or health conditions like diabetes.
The user is experiencing numbness in their feet while running on a treadmill.
Running on a treadmill may cause feet to become numb due to improper running gait or unfit running shoes.
How should I lace running shoes for numb toes?
Try different lacing techniques to reduce pressure in your toes and avoid numbness in your shoes, especially around your ankles.
Takeaway
Wearing proper shoes and using proper form when running can prevent numbness in toes and feet, ensuring proper nerve compression and preventing underlying health conditions
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