Why Do My Toes Go Numb When I Run?
Many runners experience numbness in their toes and feet at some point in their running careers. Causes range from insignificant to worrisome, but there are a number of simple changes that may alleviate the problem. Most toe numbness is the result of nerve compression. The source of the nerve compression, however, can be difficult to pinpoint.
Shoes
Shoes are a significant source of nerve compression and numbness. If your shoes are getting too old, they will fail to provide adequate support, which can result in poor form and increased pressure on the nerves of the foot. On the other hand, a new shoe can sometimes be the culprit. The shoe may be too tight in the toe box, allowing too little room either in front of the toes or from side to side.
When shopping for running shoes, a specialty running shop is key. A good running store will have running experts on hand to watch you run and walk in your shoes, possibly even looking over your old shoes for wear patterns that could help them find the best shoe for your running style. If you are experiencing numbness, be sure to mention that as you shop for new shoes. One strategy to ensure the shoe offers adequate room is to buy your running shoes one half-size larger than your other shoes. You may also experiment with alternative lacing strategies, such as lacing shoes from the top down, so they can be loosened right at the front of the foot during a run.
Form
Another common cause of nerve compression in runners results from less than ideal running form. If you notice yourself slapping your feet on the pavement as you run, you may want to work on your form, lightening up your step and placing less stress on your feet. If you struggle to change your form on your own, you may want to book a session or two with a personal trainer to establish strategies for improving your form.
Another common form issue is something called "overpronation," or rolling the feet inward while running. This can often be diagnosed by a shoe expert, who may see the overpronation in the wear on your old running shoes. Some shoes are designed specifically for overpronators, and these shoes can be helpful in limiting the stress placed on your feet by the condition. There are also orthotics and shoe inserts that can help, regardless of the shoe you choose.
Ask Your Doctor
If you don't see improvement in the numbness after addressing your shoes and form, see your doctor. A common condition in runners is Morton's neuroma, which results in numbness between the third and fourth toes, and this may be alleviated through orthotics, but can require surgery in some instances. Foot numbness can be related to more serious conditions, so don't ignore it.
Tags: nerve compression, your shoes, running shoes, your feet, your form