Run as if you're stepping on hot coals, keeping your movements light and quick. There are other advantages of correcting a habit of overstriding: You'll save energy and lower your risk of shin splints. A physical therapist or running coach can help you to fine-tune your form if you need more specific guidance.
The anatomy of your feet—specifically your arches—can play a part in numbness during running. If your feet are flat meaning the entire bottom of each foot is in contact with the floor when you're barefoot or if they're overly flexible, you're more likely to experience nerve compression. This often can be corrected with shoe inserts called orthotics. You can purchase inserts at a pharmacy or chain store, but for the best results, have a podiatrist examine your feet. He may be able to guide you in selecting an over-the-counter orthotic, but if there isn't a ready-made one that will work for you he can prescribe custom orthotics.
Starting a running program full force as a beginner, or suddenly increasing the intensity and distances of your regular runs can lead to muscle trauma—essentially, injury to muscles in the feet that cause the tissue to swell and press on nerves. Even if you're a seasoned runner you want to increase your distance, speed, or time in increments so that you don't overstep the bounds of your abilities. If you're new to running, take the time to gradually build up your stamina and strength.
For instance, follow a training program in which you alternate walking and running , decreasing the amount of time or distance you walk in equal proportion to the amount of time or distance you run. Stiff, inflexible muscles just about anywhere in the body can lead to anatomical conditions that put pressure on nerves in the feet. If you sit at a desk all day, for example, your hip flexors are bound to be tight and, unless you manage to keep your torso perfectly erect, your back is likely to curve forward, putting pressure on your sciatic nerve.
There are, of course, numerous ways to relieve muscle tightness, both as part of your running routine and in between. Take a few minutes to do some warm-up exercises before you start running to get your muscles loose and ready to work. Be sure to stretch after your run as well. If you're prone to muscle tightness, include flexibility exercise in your fitness regimen. A yoga practice can improve flexibility and body alignment.
Use a foam roller or other massage tool to work out kinks in areas where tightness impacts nerves, such as quadriceps, calves, hamstrings, and IT band. Regular sports massage or another type of bodywork can also help keep your muscles pliable.
If none of these tactics bring relief, you may have a nerve issue called Morton's neuroma. The most common area for a neuroma to develop is in the space between the third and fourth toes, although the area between the second and third toes can be affected as well.
This condition is especially prevalent in women who wear poor-fitting shoes for long periods of time. A bunion is a bony bump that grows at the base of the big toe. People may get bunions if they wear tight, narrow shoes that push the big toe inward. Over time, this pressure causes bone deformity. A bunion may make it difficult to find shoes that fit correctly. Shoes may be too tight in the toe area, leading to numbness. People who have a bunion should see a foot and ankle specialist and wear footwear that is the proper width and size to avoid pressure or discomfort.
A toe fracture , or a broken toe , can cause numbness or tingling. Broken toes often happen when a person has an accident, fall, or hits their toe on a hard object.
A person should see a doctor if they injure their toe and are experiencing numbness. A broken toe may require treatment to ensure the bone heals properly. It can cause burning and numbness in the feet and toes. It may also feel like there is a pebble or other object under the foot. They may wish to try a low impact activity, such as swimming, to help the foot heal.
If the above do not bring relief, a doctor may recommend surgery to relieve pressure on the nerve. One of the complications of diabetes is a condition called diabetic neuropathy. Diabetic neuropathy can happen when high blood sugar levels damage nerves, causing numbness and tingling in the toes and feet. People who have diabetes should check their feet daily and work with their healthcare providers to keep blood sugar under control. They should also avoid going barefoot and wear properly fitting shoes.
It affects more than 10 million people in the United States, according to the Society for Vascular Surgery. PAD happens when deposits known as plaque buildup in the arteries. Plaque buildup reduces blood flow and can cause pain, weakness, and numbness in the legs or feet.
People may get PAD from high blood pressure or unhealthy cholesterol levels. Diabetes can also cause PAD. Doctors usually recommend exercise, a more healthful diet, and not smoking to control PAD. In some cases, people may need medications or surgery.
MS is a chronic disease that affects the brain and spinal cord, causing a disruption of signals to and from the brain. MS causes several symptoms, including numbness and tingling, in various parts of the body. It can also cause difficulty with walking, vision problems, mental changes, and many other symptoms.
If a person thinks they may have symptoms of MS, they should see their doctor for the correct treatment. Chemotherapy can be a lifesaving treatment for cancer. It may cause side effects , including numbness and tingling in certain parts of the body. Running is an invigorating, full-body experience that calls on 45 miles of nerve synapses to fire the muscles that move you forward. Sometimes, those nerves encounter a traffic jam in the feet and toes that makes your foot fall asleep.
So, the first potential culprit is the shoe itself. Seasonal factors are another reason to make sure your entire foot has plenty of room. If they are, try out an unconventional lacing method, such as using the highest eyelets to make loops that allow you to lace up tight around the ankle for a full heel lock, while keeping the rest of the laces looser.
When counseling runners on foot numbness, Winn first watches them run. Having a lengthy foot strike could be a symptom of over-striding. Imagine how hard it would be to leap as far as you can on every stride. It may help to shorten the duration of your workout or take intermittent breaks. What happens if I continue to work out through the numbness?
Fitness Orthopedics Wellness Physical Therapy. November 09, November 05, November 04, November 01, October 28, Inspire Me.
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