Foot numbness is a common experience when heading out for a run, and it can become frustrating if it keeps happening. Symptoms can vary widely between runners. For some, numbness starts as soon as their shoes hit the pavement, while for others it may not appear until halfway through a run, often without a clear reason why.
When trying to determine the cause, it’s helpful to think in terms of external versus internal factors.
External factors include footwear and terrain, while internal factors involve systems within the body, such as nerves, muscles, and circulation. A good place to start is your footwear. Research suggests that between 63% to 72% of individuals wear incorrectly fitted shoes, which can contribute to foot pain and related conditions. Your shoes may be too tight in length or width, or tied too tightly across the top of the foot. Keep in mind that your feet naturally swell as you run (especially over longer distances), so your shoes should accommodate this. If you’re unsure about your sizing, consider visiting a local running store or a chiropodist/pedorthist for a proper fit.
Next, consider your running terrain. If you’ve been training primarily indoors on a treadmill or sticking to one surface like pavement, your body may be responding to repetitive loading. Try gradually introducing variety, such as road, gravel, or trail running (when conditions allow), to change how stress is distributed through your feet.
Looking more internally, running mechanics can also play a role. There’s no single “perfect” running form, but certain movement patterns can increase repetitive stress on muscles and nerves. Factors like cadence, stride length, and strength in the feet and hips are all important considerations. A treadmill gait assessment can be a useful tool to identify potential contributors.
Because numbness often involves the nervous system, it’s important to consider nerve irritation along its pathway. This can occur locally in the foot and sometimes improves with simple changes, such as adjusting laces or footwear. However, other conditions may be involved, such as Morton’s neuroma (thickening of tissue in the forefoot), tarsal tunnel syndrome (nerve irritation along the inside of the ankle), or even sciatic nerve involvement originating from the low back or hip. If symptoms persist despite simple changes, a physiotherapy assessment can help identify the underlying cause and guide treatment.
Finally, although less common, circulatory factors should be considered. Reduced blood flow to the lower legs can contribute to numbness in the feet. Watch for symptoms such as coldness, paleness, or numbness that do not resolve after stopping the activity. These may warrant further medical evaluation to rule out cardiovascular or metabolic concerns.
When is it time to seek help?
● Numbness persists after running
● Symptoms worsen or appear earlier in your run
● You experience pain, weakness, or radiating symptoms
Even if you’re unsure what’s causing your symptoms, a physiotherapist can help assess contributing factors and guide you toward a plan to keep you running comfortably.
Want to learn more? Book an appointment with Julia Glaves at Great North Physiotherapy in Niagara-on-the-Lake. Schedule online at www.greatnorthphysio.ca or call 289-606-0966 to speak with our team.
Always consult a healthcare professional before starting a new exercise routine and prioritize consistency and good form for optimal benefits.
REFERENCES
Buldt, A. K., & Menz, H. B. (2018). Incorrectly fitted footwear, foot pain and foot disorders: A systematic search and narrative review of the literature. Journal of Foot and Ankle Research, 11, 43. https://doi.org/10.1186/s13047-018-0284-z
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