Numb Feet When Running: 8 Common Causes, Plus How to Prevent It
Key takeaways:
Toe or foot numbness when running can be a sign of nerve compression or damage. Overtraining, ill-fitting shoes, and orthopedic issues are common causes.
Numbness can also come from certain health conditions that affect the nerves in your feet.
Wear properly fitting shoes, avoid overexertion, and focus on good running form to prevent toe and foot numbness. Work with a medical professional to manage any health or orthopedic conditions that may be causing your foot numbness.
From lack of sleep to bad weather, there are many factors that can prevent you from running at your best. But foot and toe numbness shouldn't be one of them. If you find your toes or feet going numb when you run, it can be a cause for concern.
Several factors, including health conditions and issues with how you run, could be contributing to numbness. Here are eight possible reasons why you have numb feet when running, plus tips for prevention.
What might cause toe and foot numbness when running?
Sometimes, simple causes, like problems with your shoes or how you run, are to blame for toe or foot numbness. Other times, medical conditions are at the root of your symptoms.
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1. Ill-fitting shoes
It is estimated that 63% to 72% of the population wears improperly fitting shoes. Shoes that are too tight, small, or narrow compress the foot and toes. This alters the normal alignment of the foot and toe joints. It also applies more pressure to certain parts of the foot, which can cause nerve compression and numbness.
Many experts recommend replacing your shoes every few months to decrease the risk of injuries. Depending on how much you’re on your feet, you may need to replace your shoes earlier or later than that. Replace your shoes when they no longer feel supportive, do not have enough cushioning, or have worn-out treads.
2. Sciatica
Sciatica, or sciatic nerve compression, causes pain, tingling, and numbness to travel down the back of one leg. Depending on the severity, symptoms of sciatica can spread into the foot on the same side.
Sciatica often results from problems with the lower back, like herniated discs or spinal stenosis. Other times, strain or injury to the sciatic nerve in the back of the leg can bring on symptoms.
Sciatica symptoms are particularly common in runners suffering from piriformis syndrome. This common running injury results from strain or spasm of the piriformis muscle of the hip. This muscle lies on top of the sciatic nerve and can compress it, leading to sciatica. Certain stretches and exercises can help manage sciatica. In other cases, you may require more treatment.
3. Bunion
Bunions are bony lumps that form on the outer side of the base of the big toe. They form slowly and are more likely in people with a family history of them. Certain footwear, including high heels and tight shoes that push the big toe in toward the other toes, can also contribute.
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Bunions change the healthy alignment of the big toe joint. This can lead to nerve compression and numbness around the base of the big toe. Wearing shoes with a wide toe box can alleviate pressure from bunions. Bunions pads and toe spacers can also help. In very painful cases, corticosteroid injections or corrective surgery may be recommended.
4. Morton’s neuroma
A Morton’s neuroma is an abnormal thickening of a nerve at the ball of the foot. It most commonly affects the nerve that runs between the third and fourth toes. Nerve compression from a Morton’s neuroma often causes pain in the ball of the foot and numbness in the toes. It can also feel like you are walking on top of a pebble.
This condition is common with runners due to increased pressure on the ball of the foot. Wearing metatarsal pads inside your shoes can help take pressure off a Morton’s neuroma. Sometimes injections or surgery may be needed.
5. Tarsal tunnel syndrome
Tarsal tunnel syndrome in the foot is the equivalent of carpal tunnel syndrome in the hand. These conditions result from nerve compression. Symptoms include pain, numbness, tingling, and sometimes muscle weakness. These tend to get worse with prolonged standing, walking, and running.
With tarsal tunnel syndrome, the tibial nerve is compressed as it passes through a part of the ankle called the tarsal tunnel. People with a history of ankle sprains are more likely to get it. Activity modification, medications, and physical therapy can help treat symptoms and correct the underlying issue leading to nerve compression.
6. Overexertion
Overexertion, or overtraining, is one of the biggest risks of injuries. Too much running without enough rest can strain the muscles and joints of the feet. Improper running form can also overstress your muscles and joints. This can result in muscle imbalances, foot swelling, and increased risk of injuries.
These can all cause nerve compression, leading to foot numbness and tingling. Running too much is also a risk factor for conditions – like tarsal tunnel syndrome or Morton’s neuromas – linked with toe and foot numbness.
7. Nerve damage
Any damage to nerves of the legs or feet can alter sensation in your feet and cause numbness. This is called peripheral neuropathy. The most common cause of peripheral neuropathy in the U.S. is diabetes. But nerve damage can also result from a direct injury, long-term alcohol use, or certain medications.
Numbness or tingling due to peripheral neuropathy is likely to be constant, rather than only present while running. It can also be worse at night. It’s best to discuss these symptoms with your primary care provider to rule out medical causes.
8. Raynaud’s phenomenon
Raynaud’s phenomenon affects the blood vessels in the fingers and toes. When exposed to cold air or other triggers, these blood vessels constrict too much, leading to pain, numbness, and tingling in the fingers and toes.
Doctors don’t know why this condition occurs. While uncomfortable, it is usually not serious. There is no cure, but sometimes medications can help. Wearing warm socks while running and avoiding stress can help.
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How to prevent toe and foot numbness when running
Properly fitting shoes is the first place to start. Wear shoes that have a wide toe box and proper arch support to maintain good alignment of your joints. Custom or off-the-shelf orthotics can add foot support. If you’re not sure what you need, consider visiting a specialty running store or gait clinic for help.
Even if your shoes fit properly, you can still cause nerve compression if you tie your shoelaces too tight. Keep your laces snug but not too tight to allow some wiggle room for your feet to move.
Keeping your muscles, joints, and nerves healthy largely depends on how you run. Poor running form can increase the risk of repetitive stress injuries and nerve compression. You can prevent many foot issues by:
Maintaining good running form
Pacing yourself to avoid overexertion
Warming up and stretching before you run
The bottom line
Toe and foot numbness shouldn’t keep you from running comfortably. If you experience these issues, take a look at your footwear, running form, and training schedule. Making adjustments in these areas can prevent repeated foot strain and nerve compression that can cause numbness. For other issues, talk with your primary care provider for further help. You may have a medical condition that requires additional evaluation or treatment.
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References
Aguilar-Shea, A. L., et al. (2022). Sciatica. Management for family physicians. Journal of Family Medicine and Primary Care.
Bhatia, M., et al. (2020). Morton’s neuroma – Current concepts review. Journal of Clinical Orthopaedics and Trauma.
Buldt, A. K., et al. (2018). Incorrectly fitted footwear, foot pain and foot disorders: A systematic search and narrative review of the literature. Journal of Foot and Ankle Research.
Kiel, J., et al. (2024). Tarsal tunnel syndrome. StatPearls.
Malisoux, L., et al. (2020). Can the ‘appropriate’ footwear prevent injury in leisure-time running? Evidence versus beliefs. Journal of Athletic Training.
National Institute of Arthritis and Musculoskeletal and Skin Diseases. (2021). Raynaud’s phenomenon. National Institutes of Health.
Pelletier-Galarneau, M., et al. (2015). Review of running injuries of the foot and ankle: Clinical presentation and SPECT-CT imaging patterns. American Journal of Nuclear Medicine and Molecular Imaging.
Pidgeon, T. S., et al. (2022). Carpal tunnel syndrome. OrthoInfo.
Skinner, W. C., et al. (2022). Morton’s neuroma. OrthoInfo.
