Feet go numb when running from tight shoes, nerve compression, or poor circulation. Loosen laces and see a doctor if it persists.
Common causes
- Tight shoes or laces.
- Nerve compression (Morton’s neuroma).
- Poor circulation.
- Impact from running.
- Low back issues.
Fixes
- Loosen laces.
- Use shoes with a roomy toe box.
- Check your running form.
- Replace shoes every 300 to 500 miles.
See a doctor
If numbness continues or comes with weakness.
Rule out
Diabetes and neuropathy.
Why feet go numb in running
Numbness in the feet while running comes from shoes laced too tightly, compression of nerves such as the tibial or common peroneal nerve, swelling of the feet, poor circulation or nerve irritation from the lower back. Feet swell during long runs, sometimes by half a shoe size.
- Morton neuroma affects the nerve between the third and fourth toes.
- Tarsal tunnel syndrome compresses the tibial nerve at the ankle.
- Lumbar nerve root irritation can cause numbness down the leg.
- Diabetes and vitamin B12 deficiency cause neuropathy.
Fixes and checks
Loosen laces, use a window lacing technique, choose shoes with a roomier toe box, and replace shoes every 300 to 500 miles. Warm up and stretch calves. See a doctor if numbness persists after running, spreads, or comes with weakness, burning or back pain. Tests may include nerve conduction studies and blood work.
Why feet go numb in running
Numbness can come from tight shoes or laces compressing nerves, repetitive impact swelling the feet, poor circulation, nerve entrapment such as Morton’s neuroma, or back problems. Shoes that are too small are a common cause.
Fixes and checks
Loosen laces, use a wider toe box, change socks and check shoe size, since feet swell during runs. See a doctor if numbness persists after running or comes with weakness. Diabetes can cause nerve damage.
Biomechanics
Feet swell during running by about half a shoe size due to heat and impact. Laces tied too tight on the top of the foot compress the dorsal nerves. Runner’s foot numbness is also caused by Morton’s neuroma and tarsal tunnel syndrome. Orthotics and metatarsal pads help.
Choosing footwear
Buy shoes later in the day, with a thumb width in front of toes, and a wide toe box brand if needed. Try skipping the top eyelet (runner’s loop) to reduce pressure. Replace shoes at 300 to 500 miles. See a podiatrist if numbness lasts after runs, if it spreads to calves or comes with low back pain.
Based on data from the American Podiatric Medical Association and the American Academy of Orthopaedic Surgeons
