Is it normal for my feet to go numb when I run?

Have you ever experienced that annoying tingling or numbness in your feet while running? If so, you're not alone. According to the Institute for Preventive Foot Health in the United States, approximately 7% of American adults have experienced numbness in their feet during physical activity.

Although this sensation can be alarming, especially if it occurs frequently, the good news is that in most cases it has identifiable and solvable causes. We explain everything you need to know about why your feet fall asleep when running and what you can do to prevent it.

What exactly is that feeling of your feet "falling asleep"?

In medical terms, what you're experiencing is called paresthesia: a change in sensation that manifests as tingling, numbness, or a stabbing sensation in your feet.

This sensation can affect only the toes, extend to the entire sole of the foot, or even reach the ankles.

Paresthesia during running indicates that something is interfering with the normal transmission of nerve signals between your feet and your brain. Although it can be annoying and even worrisome, it rarely indicates a serious problem when it only occurs during exercise.

The main causes of numbness when running

Understanding the causes of foot numbness during running is essential to effectively addressing the problem. Although the causes can be varied, most are related to nerve compression, biomechanical problems, or circulatory factors.

Identifying the specific cause in your case will allow you to apply the most appropriate solutions and get back to enjoying your workouts without discomfort. Below, we'll explain the main causes of that feeling of numbness in your feet when you run:

Nerve compression from improper footwear

The most common cause of foot numbness during running is nerve compression due to improper footwear. This can occur due to several factors:

Shoes that are too small or narrow: When you run, your feet naturally swell due to increased blood flow and repetitive impact. If your shoes are too tight, they can compress the nerves in your foot, especially in the forefoot area.

Laces that are too tight: Tying laces too tightly can put pressure on the nerves that run through the instep of the foot. This compression is especially problematic in the area where the toe extensor tendons may be affected.

The lacing technique can be your ally in customizing your shoe's fit. If you experience numbness in the instep, you can omit some eyelets in that area to reduce pressure. For numbness in the toes, make sure the laces aren't too tight in the front. Experiment with different lacing patterns: "window" lacing can relieve pressure on the instep, while "runner" lacing provides more support in the heel without compressing the forefoot.

Improper shoe shape: Each brand and model of shoe has a specific shape. A shoe that doesn't fit your foot's shape can create pressure points that compress the nerves.

Biomechanical problems

Your running style can significantly contribute to foot numbness:

Overstriding: When you land with your heel too far forward of your center of gravity, you increase your foot's contact time with the ground and put pressure on your nerves. A study published in the Journal of Sports Sciences showed that this stride pattern can cause repetitive nerve compression.

Excessive pronation or supinator gait: Alterations in gait mechanics can create areas of hyperpressure that compress the nerves in the foot unevenly.

Upper body stiffness: Interestingly, running with tense shoulders or swinging your arms too far from your body can affect circulation to your lower extremities, contributing to stiffness.

Specific medical conditions

Although most cases of numbness while running are due to external factors such as footwear or technique, it's important to understand the medical conditions that can manifest with these symptoms. These conditions often require professional diagnosis and specific treatment, so recognizing their characteristics can help you decide when to seek specialized medical help.

Morton's neuroma

Morton's neuroma is a condition in which the tissue surrounding one of the nerves leading to the toes thickens. It typically affects the nerve located between the third and fourth toes. Symptoms include stabbing pain in the forefoot and the sensation of walking on a stone or marble.

Tarsal tunnel syndrome

Similar to carpal tunnel syndrome in the wrist, tarsal tunnel syndrome occurs when the posterior tibial nerve is compressed as it passes through the tarsal tunnel in the ankle. This condition can cause numbness extending from the ankle to the toes.

Peripheral neuropathy

Peripheral neuropathy involves damage to the peripheral nerves and can have multiple causes, with diabetes being the most common. A study conducted in Rochester with long-distance runners found that, although most did not present clinical symptoms of neuropathy, they did show subtle changes in nerve function that were detectable by specialized testing.

Circulatory and hydration factors

Blood circulation and fluid balance in the body play a crucial role in normal nerve function. During running, these factors can be disrupted for a variety of reasons, from dehydration to underlying vascular problems.

Maintaining a proper balance in these areas not only prevents numbness, but also optimizes your overall performance.

Dehydration: Dehydration can cause constriction of blood vessels, reducing blood flow to the feet and contributing to numbness.

Overhydration (hyponatremia): Drinking too much water without electrolytes can dilute sodium in your blood, causing fluid retention and swelling that can compress nerves.

Circulatory problems: Conditions such as peripheral artery disease can reduce blood flow to the feet during exercise.

When you should worry

Although occasional numbness during running is usually benign, there are certain warning signs that require immediate medical attention:

Persistent numbness: If the sensation persists for hours or days after running, especially if it doesn't improve after a week of rest.

Recurring Numbness: If you experience numbness every time you run, regardless of distance, intensity, or equipment changes.

Additional symptoms: If numbness is accompanied by pain in other parts of the body, such as the legs, buttocks, or lower back, it could indicate a broader neurological problem.

Pain upon regaining sensation: If you experience sharp pain when sensation returns to your feet, especially if this pain interferes with your ability to walk.

Prevention and solution strategies

Once you understand the possible causes of numbness, it's time to implement specific strategies to prevent and resolve this problem. The good news is that most cases can be resolved with relatively simple adjustments to your equipment, running technique, and care routines. The approach should be systematic: start with the simplest solutions and progress to more specific ones as needed.

Choose half a shoe size larger

When buying a running shoe, we recommend doing so in the afternoon or after training, when your feet are most swollen. This way, you'll be able to try on the shoe you're going to buy when your feet are in similar condition to what they'll be during the race.

Don't forget that your feet swell during running due to increased blood flow and repetitive impact, so you need to anticipate this change. For this reason, it's also advisable to buy a shoe half a size larger than your usual street shoes.

Width is equally crucial but often overlooked. Many brands offer different widths for the same model, and choosing the correct width can prevent lateral nerve compression. Your foot should feel comfortable without pressure on the sides, especially in the forefoot area where numbness often occurs.

If you feel your feet spilling over the sides of the shoe or notice pressure on the sides, you probably need a wider width.

Pay attention to the socks

Although it may seem like a minor detail, socks play a fundamental role in preventing foot numbness. They act as a second skin that can improve or worsen the relationship between your foot and the shoe, affecting both moisture management and pressure distribution.

The material of the sock is crucial for maintaining an optimal environment inside the shoe. Cotton socks, while comfortable for everyday wear, are problematic for running. Cotton absorbs sweat but doesn't release it efficiently, remaining damp throughout the run. This dampness can cause skin maceration, increase friction, and create an environment where nerves become more sensitive to pressure.

Technical synthetic materials, like the Coolmax fabric we use to make our Podoks, or natural fibers like merino wool, wick moisture away from the skin, keeping your feet dry and comfortable.

Upper body posture plays a surprisingly important role in the health of your feet. Running with tense shoulders, arms held far away from your body, or clenched fists can affect circulation to your lower extremities.

The thickness of the sock should be balanced with the fit of your shoe. Socks that are too thick can create additional pressure inside the shoe, especially if it's already tight. Look for socks specifically designed for running that provide cushioning in high-impact areas without adding excessive bulk.

For runners who experience circulatory problems or swelling during long runs, graduated compression socks can be especially beneficial. These socks exert controlled pressure that peaks at the ankle and gradually decreases toward the calf, promoting venous return and reducing fluid buildup that can contribute to numbness.

Compression can also provide additional support to the foot muscles and improve proprioception. Our Podoks Running range is designed specifically to provide this extra support with every stride, in addition to other benefits.

Improving running technique

The way you run has a direct impact on the pressure you put on the nerves in your feet. An efficient running technique not only prevents numbness, but also improves your performance and reduces your risk of injury. Technique adjustments may seem subtle, but their effects are significant when maintained consistently.

Stride cadence is one of the most important factors to consider. Most recreational runners have a cadence that's too low, forcing them to take longer strides and increase their ground contact time.

Increasing your cadence to approximately 180 steps per minute (90 per leg) reduces the amount of time each foot spends in contact with the ground, thereby decreasing sustained pressure on your nerves. To achieve this, you can use a metronome or mobile apps during your workouts until the rhythm becomes second nature.

The landing pattern is equally crucial. Many runners tend to overstride, landing with their heel far forward of their center of gravity. This pattern is not only energy inefficient, but also creates repeated and prolonged impact on the same area of ​​the foot. The goal is to land with your foot closer to your center of gravity, allowing the impact to be distributed more evenly.

This doesn't necessarily mean switching to a forefoot landing, but simply reducing the distance between the landing point and your body.

Upper body posture plays a surprisingly important role in the health of your feet. Running with tense shoulders, arms too far away from your body, or clenched fists can affect circulation to your lower extremities. Keep your arms relaxed and close to your body, with approximately a 90-degree angle at the elbows. Your shoulders should be relaxed, and your hands should be loose and tightly closed into fists.

This relaxation of the upper body allows energy to be directed more efficiently toward propulsion and improves overall circulation.

Don't underestimate hydration

Proper hydration is a delicate balance that directly affects nerve function and circulation in your feet. Both dehydration and overhydration can contribute to numbness, so finding the sweet spot is essential to maintaining comfortable performance during your runs.

Dehydration affects the nervous system in multiple ways. When your body loses fluids, blood vessels constrict to conserve blood volume, reducing flow to the extremities.

This reduction in blood flow can cause the nerves in your feet to not receive enough oxygen and nutrients, which can manifest as numbness or tingling. Furthermore, dehydration can disrupt electrolyte balance, affecting the transmission of nerve impulses.

What you do after a run is just as important as your preparation beforehand in preventing and treating foot numbness.

On the other hand, overhydration with plain water can be equally problematic. When you drink large amounts of water without electrolytes, especially during long runs, you can develop hyponatremia or "water intoxication."

This condition dilutes the sodium in your blood, causing cells to retain water and swell. In the feet, this swelling can create additional pressure on the nerves, contributing to numbness.

The optimal strategy is to maintain balanced hydration, including both fluids and electrolytes. For runs under an hour, water is usually sufficient if you start well hydrated. For longer workouts, incorporate sports drinks containing sodium, potassium, and other essential electrolytes.

A good rule of thumb is to drink when you feel thirsty, but pay attention to your body's signals. The color of your urine is a useful indicator: it should be pale yellow, neither completely clear nor dark yellow.

Post-workout care

What you do after a run is just as important as your pre-run preparation for preventing and treating foot numbness. Post-workout care helps restore normal circulation, reduce inflammation, and prepare your feet for the next training session.

Leg elevation is a simple but effective technique that takes advantage of gravity to improve venous return. Immediately after your run, lie down and elevate your legs above heart level for 10-15 minutes. You can lean them against a wall or use cushions.

This position helps drain excess fluid that has accumulated in your feet during your run and facilitates more efficient blood return to your heart. It's especially beneficial if you've experienced swelling or numbness during your workout.

If numbness forces you to stop frequently during runs, causes anxiety before training, or is simply affecting your passion for running, you shouldn't tolerate it as normal.

Gentle massage of the feet and calves stimulates circulation and can help release tension that contributes to numbness. You don't need to be a massage expert; simply use your hands to make gentle circular movements from your toes toward your ankle, and from your ankle toward your calf.

Pay special attention to the sole of your foot and the arch, where tension often accumulates. You can use a tennis ball or a self-massage roller to apply controlled pressure to the most tense areas.

Contrast baths are a technique used by professional athletes to speed recovery. Alternate between cold water (15-20°C) for 1-2 minutes and warm water (38-40°C) for 3-4 minutes, repeating the cycle 3-4 times and always ending with cold water.

This thermal contrast causes vasoconstriction followed by vasodilation, creating a "pump" effect that improves circulation and reduces inflammation. If you don't have access to two containers, simply alternating between cold and warm water in the shower can provide similar benefits.

When to seek professional help

Knowing when to consult a specialist can make the difference between solving a minor problem and allowing it to develop into a more serious condition. While many cases of numbness while running can be resolved with the adjustments we've mentioned, there are specific situations that require professional medical evaluation.

The persistence of symptoms is one of the clearest signs that you need specialized help. If you've implemented changes to your footwear, running technique, and hydration for several weeks and the numbness continues to occur regularly, it's time to seek further evaluation. A sports podiatrist can perform a detailed biomechanical analysis of your running form, assess the structure of your feet, and determine if there are anatomical factors contributing to the problem.

The impact on your running performance and enjoyment should also be seriously considered. If numbness forces you to stop frequently during runs, causes anxiety before training, or is simply affecting your passion for running, you shouldn't tolerate it as normal. A specialist can identify specific causes you may not have considered and propose personalized solutions such as orthotics, specific strengthening exercises, or more advanced technique modifications.

Technical socks with specific properties, such as graduated compression or materials that optimize moisture management, can be valuable allies in your running routine to keep your feet comfortable throughout your run.

When you suspect an underlying medical condition, a professional consultation is essential. If you have risk factors for peripheral neuropathy, such as diabetes, circulatory problems, or a family history of neurological problems, it's important to rule out numbness as a symptom of something more serious.

Likewise, if you experience additional symptoms such as pain in other parts of the body, muscle weakness, or changes in sensation outside of running, a neurologist can perform the necessary tests for an accurate diagnosis.

A multidisciplinary approach is often the most effective for complex cases. A team that includes a podiatrist, a sports physical therapist, and possibly a sports medicine physician can address all aspects of the problem from different perspectives, ensuring you receive the most comprehensive and effective treatment possible.

The importance of the preventive approach

Foot numbness while running is a common problem that, in most cases, can be solved by adjusting your footwear, running technique, and hydration management.

The key is prevention and responding to the signals our body gives us before they become more serious problems.

Remember that every runner is unique, and what works for one person may not be effective for another. Patience and systematic experimentation with different solutions are key to finding what works best for you.

Do you need extra support for your workouts? Technical socks with specific properties , such as graduated compression or materials that optimize moisture management, can be valuable allies in your running routine to keep your feet comfortable throughout your run.

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Scientific references:

Institute for Preventive Foot Health. Foot Conditions: Neuropathy and Numbness. Available at: www.ipfh.org

Dyck, P.J., et al. (1987). Assessment of nerve damage in the feet of long-distance runners. Muscle & Nerve, 10(2), 111-119. PMID: 3035293

Davis, T.J., & Schon, L.C. (1995). Branches of the tibial nerve: anatomical variations. Foot & Ankle International, 16(1), 21-29.

American Academy of Orthopedic Surgeons. Morton's Neuroma. Available at: orthoinfo.aaos.org

National Institute of Neurological Disorders and Stroke. Peripheral Neuropathy Fact Sheet. Available at: www.ninds.nih.gov