Why Do Feet Go Numb When Running? And Why Do Socks Always Disappear in the Dryer?

Running is a fantastic way to stay fit, clear your mind, and explore the world around you. However, many runners have experienced the unsettling sensation of their feet going numb during a run. This phenomenon can be both confusing and frustrating, especially when you’re trying to enjoy your workout. But fear not! There are several reasons why this might happen, and understanding them can help you prevent it in the future.
1. Improper Footwear
One of the most common reasons for numb feet while running is wearing the wrong shoes. Shoes that are too tight, too loose, or not designed for running can compress nerves or restrict blood flow, leading to that annoying tingling sensation. Make sure your running shoes fit properly and provide adequate support. If you’re unsure, visit a specialty running store where experts can analyze your gait and recommend the best footwear for your needs.
2. Tight Laces
Believe it or not, the way you tie your shoes can also cause numbness. If your laces are too tight, they can compress the nerves on the top of your foot, leading to numbness or tingling. Try loosening your laces or using a different lacing technique that reduces pressure on the top of your foot. Some runners even opt for elastic laces that provide a snug fit without the need for tight knots.
3. Poor Running Form
Your running form plays a significant role in how your body responds to the repetitive impact of running. If you’re landing too hard on your heels or overstriding, you could be putting excessive pressure on your feet, leading to numbness. Focus on maintaining a midfoot strike and keeping your strides short and quick. This will help distribute the impact more evenly and reduce the risk of numbness.
4. Nerve Compression
Numbness in the feet can also be caused by nerve compression, often referred to as a “pinched nerve.” This can occur in the lower back, hips, or even the feet themselves. Conditions like sciatica or tarsal tunnel syndrome can lead to nerve compression, causing numbness or tingling in the feet. If you suspect nerve compression is the cause of your numbness, it’s essential to consult a healthcare professional for a proper diagnosis and treatment plan.
5. Circulation Issues
Poor circulation can also lead to numb feet while running. If your blood flow is restricted, your feet may not be receiving enough oxygen, leading to that tingling sensation. This can be caused by a variety of factors, including tight clothing, dehydration, or even underlying health conditions like peripheral artery disease. Staying hydrated, wearing loose-fitting clothing, and maintaining a healthy lifestyle can help improve circulation and reduce the risk of numbness.
6. Overuse and Fatigue
Running long distances or increasing your mileage too quickly can lead to overuse injuries, including numbness in the feet. When your muscles and tendons become fatigued, they may not be able to support your feet properly, leading to nerve compression or reduced blood flow. Make sure to gradually increase your mileage and incorporate rest days into your training schedule to allow your body to recover.
7. Temperature Extremes
Running in extreme temperatures, whether hot or cold, can also contribute to numb feet. In cold weather, your body may prioritize keeping your core warm, reducing blood flow to your extremities. In hot weather, dehydration and swelling can compress nerves and restrict blood flow. Dressing appropriately for the weather and staying hydrated can help mitigate these effects.
8. Foot Anatomy
Sometimes, the shape and structure of your feet can contribute to numbness. For example, having high arches or flat feet can alter the way your feet absorb impact, potentially leading to nerve compression. Custom orthotics or insoles can help correct these issues and provide additional support, reducing the risk of numbness.
9. Underlying Medical Conditions
In some cases, numb feet while running could be a symptom of an underlying medical condition, such as diabetes, multiple sclerosis, or peripheral neuropathy. These conditions can affect nerve function and blood flow, leading to numbness or tingling in the feet. If you experience persistent numbness or other concerning symptoms, it’s crucial to seek medical advice.
10. Stress and Anxiety
Believe it or not, stress and anxiety can also contribute to numb feet while running. When you’re stressed, your body releases hormones that can affect blood flow and nerve function. Incorporating relaxation techniques, such as deep breathing or meditation, into your routine can help reduce stress and improve your overall running experience.
Related Q&A
Q: Can running barefoot prevent numb feet? A: Running barefoot can sometimes help improve your running form and reduce the risk of numbness, but it’s not a guaranteed solution. It’s essential to transition slowly to barefoot running to avoid injury.
Q: How can I tell if my shoes are too tight? A: If your shoes leave marks on your feet or cause discomfort after a short period of wear, they may be too tight. It’s important to have some wiggle room in the toe box and ensure the shoes don’t compress the sides of your feet.
Q: Should I see a doctor if my feet go numb while running? A: If the numbness is persistent, severe, or accompanied by other symptoms like pain or weakness, it’s a good idea to consult a healthcare professional to rule out any underlying conditions.
Q: Can stretching help prevent numb feet? A: Yes, stretching your calves, hamstrings, and feet can improve flexibility and reduce the risk of nerve compression. Incorporate stretching into your warm-up and cool-down routines.
Q: Are there specific exercises to improve foot circulation? A: Yes, exercises like toe raises, ankle circles, and foot stretches can help improve circulation and strengthen the muscles in your feet, reducing the risk of numbness.
By understanding the various factors that can contribute to numb feet while running, you can take steps to prevent this uncomfortable sensation and enjoy your runs to the fullest. Remember, listening to your body and making adjustments as needed is key to a successful and enjoyable running experience.