Readers have been searching a little more frequently lately for things like running numbness and why does my foot go numb when I run, but the article that they are finding is about a numb hip during a weight lifting workout a few years ago. Here are some more relevant reasons that you may have a numb foot or leg during or after your runs. More importantly, here are some ways to avoid going numb in the first place.
If you are fine when you are running, but get numb legs or feet when you finish, then take note of what you do when you finish your run. When I was in high school, I would often head straight to the rest room when I got done running. The toilets were a little lower than they needed to be, and I was cutting off the circulation in my legs. My problem went away as soon as I started standing around for a few minutes after my run before sitting down anywhere, especially somewhere that involved creating less than a 90 degree angle with my legs.
Photo by CAZASCOIf your legs or feet go numb when you are running, then 90% of the time you will have one of two problems. The first cause for numb feet or legs is that you have your shoes laced too tightly. While it is possible that you are cutting off circulation at the ankle, the more likely problem comes from having the laces pulled too tightly near your toes. There is a blood vessel on the top of your foot that can be easily compressed.
Do not make your shoelaces too loose, though, because you will be more likely to trip or give yourselves blisters. What might be too tight one day may make for a perfect fit the next day, depending upon how swollen your feet are before and during your run. It is normal for your feet to swell up to a slightly larger size throughout the day, especially if you spend a lot of time on your feet. They can also swell up a little during a run.
The second cause for numb feet or legs has to do with your shoes. Do your shoes fit properly? Are they a half size or full size too small or too large? Are they new shoes or do they have a few miles on them? When you bought your shoes, did you have running socks with you and wait until later in the day to try the shoes on? Did you seek the help of an expert at a specialty running store?
Improperly fitting shoes can easily lead to numbness. They can cut off circulation and/or apply pressure at points on your foot that does not really work well with your specific biomechanics. You may not even feel any problems with your feet; biomechanical problems caused by your shoes can travel up your leg and manifest in your ankles, calves, or knees. Your biomechanics can change as you get into better (or worse) shape throughout an exercise program, especially if you experience a large weight change or change in body composition.
A third problem with numb legs may be related to trauma, but these reasons are far less likely than tight shoelaces or improperly fitting shoes. Jim Manatel had to stop running after he damaged a nerve during a run after overtraining his body and not stretching enough after his runs.
If numbness persists anywhere in your body for any length of time, you should visit your doctor and get the problem diagnosed. Like many illnesses or injuries, early treatment (or prevention) can save you a lot of pain and grief in the future.
Have you ever had any problems with numbness during your workouts? Has it only happened in isolated incidents, or have you had recurring problems? How did you solve your problems with numbness, or are you still suffering from them? Share your stories in the comments.
That might explain why my foot goes numb on the bike! Thanks!!
Hi Blaine-
It’s about time you got a comment from me, considering you’re one of our top commenters. I took several years off from running and just recently started again. Actually, it’s more like jogging than running, but I digress. Sometimes the outside of my left foot and back side of my left knee go a little numb. I try to stretch this area out after each run which seems to help. So far, I have been running consistently for over a month now. This is a huge deal for me since I was an avid exerciser (soccer, tennis, and running) until I slowed down for motherhood about 10 years ago. At least I walked a lot during those ten years. When I run today I will be careful not to pull my laces too tight. Maybe that will make a difference with the numbness. I think the problem also emanates from an old knee injury that occurred when I missed the last step on my in-laws basement stairs a few years ago. I definitely know the area is weak, because I pulled the hamstring in that leg during a game of tag with my oldest son not too long ago. Now I try to be careful when I run as to not aggravate the injuries. Maybe the shoe thing will help too. Thanks for the insight.
If you haven’t, I would recommend visiting a specialty running store to see what they have to say about the type of shoes you should wear. That can make a big difference in leg and knee pain.
You might also want to look into getting some trail running in, which may aggravate your knee less since you won’t be running straight forward all of the time and you’ll be forced to take smaller steps.
If there is any chance of finding the time, you may also want to see about doing some weight training. If you have weak muscles, especially from an old injury, then finding a personal trainer that can help you develop that area of your body can make a big difference. Many injuries are simply caused because we do the same thing over and over again and don’t work on all of the different parts of our bodies as we go along.
Are there are any local 5ks in your near future? It’s a good example to set for the kids, and they can often have fun with the kids races until they are old enough to race on their own…
(For those that don’t notice “mom”‘s domain, “mom” and “dad” have 4 young sons.)
Ive had a similar experience myself. this started happening around the 5th mile of my run and i ran an additional 2.5 miles after it started. it went away after i stretched it out at the end… This is the first time its ever happened to me and ive run a lot with these shoes…. So it may be possible that i just need new running shoes? Is their anyone who only experiences this when they are running a longer distance?
this will sound crazy but it has helped my numbing toes tremendously since i’ve started running! and i tried it all…everything i saw on the internet: new shoes, different lacing on my shoes and on and on …one day, after thinking logically about it, i ran without wearing socks…and VOILA! the numbness nearly non-existent! hope it works as well for everyone!
Hi,I have numbness in my feet when I stand too long, my left foot mostly, when I go jogging it numbs a lot and my ankle and calf hurts a lot too, the further I go the more I feel it, so I always cannot complete my target because I have to stop, after I stopped in a few minutes it goes away. I really want to complete my journey because I have a physical to pass.
I await your reply
Please and Thanks much