Feet Go Numb While Running

Triathlon Forum
1

This is the third time in three weeks that both of my feet have gone completely numb while running. The effect is gradual, much like your foot falling asleep from sitting on it wrong, and it persists until I completely stop moving for 1-2 minutes (even slowing to a walk does not help, I have to stop completely). Stretching my calves seems to help while I wait for feeling to return but I’m not 100% sure that the stretching is actually helping as opposed to just killing time.

I’ve been building my mileage up trying to get in shape for an Oly. I started training seriously 6 weeks ago, prior to that I was a casual runner (4-9 miles/week) and would do crossfit 2-3 days per week. Not in the best shape of my life but also definitely not a couch potato. Strangely enough I am having a much easier time training up on the bike than the run, which is quite strange because I hadn’t ridden my bike in over a year.

Each time this has happened has been after about 3 miles, on a run at the end of my training week. (On fresh/rested legs I can go out and run 3 miles with no problem). For reference, my training this week has been:
Monday: 3 mile run (AM) / 800m swim (PM)
Tuesday: 18 mile bike
Wednesday: 4 mile run (AM) / 1200m swim (PM)
Thursday: 15 mile bike
Friday: What should have been a 5 mile run turned into a 3 mile run+1/2 mile walk+1/2 mile run+1/2 mile walk+1/2 mile jog.

I’ve come up with some factors I think might be causing this but I could use some help narrowing it down/correcting the issue.

Possible Problems
Gear
Shoes – my current shoes have less than 100 miles on them and are about 4 months old. Professionally fit at a running shop.

Environmental
Heat – I typically run in the mornings when it’s cooler out e.g. 75F +/-. I had to wait until the afternoon to run today and it was about 90F and sunny.

Physical
Overtraining – Going from 6 miles/week to 12 miles/week in 6 weeks might be too ambitious??

Poor form – I will be the first to admit I’m not a very good runner.

Hydration – I started off feeling relatively hydrated but by the time I got back I would have killed a man for some cold water. Luckily I had some available.

I have moved further, in worse shoes, in hotter weather, in a more dehydrated state than I was today (in the military). The only difference I can think of is I wasn’t actually running at the time.

Obviously it could also be a combination of all the above factors, but before I go out and buy new shoes and a hydration belt to try to beat this thing, does anyone have any experience or insight they could share?

2

Are your shoe laces too tight?

3

do you feel your calves get tight before this happens?

4

Are your shoe laces too tight?

I don’t think so. My shoes don’t feel uncomfortably tight when this is happening. When I tie my shoes I don’t tie them tight, I usually leave them “comfy” feeling, about the same tension I keep my walking-around/hanging out shoes at so that as my feet expand while I run, they’ll have room to move. I tried untying and re-tying them to the same “comfy” feeling after the first time they went numb today and it didn’t change much.

do you feel your calves get tight before this happens?
Not to any significant degree e.g. they don’t feel any tighter than my shoulders do while swimming. With that said, my proprioception while running is less than stellar. I can tell you that my calves do seem to be the most sore / tired after a training run, though.

5

I had the same problem a couple of years back. Custom orthodics solved the problem for me.

6

Compartment syndrome?

7

Compartment syndrome?

I hope not. Although it won’t clear while I’m running, if I stop and give or a minute or so it goes away. I’m by no means a doctor, but my understanding is even chronic compartment syndrome should last longer if its truly a major enough inflammation to stop arterial flow. Any MDs able to weigh in?

8

Compartment syndrome?

I hope not. Although it won’t clear while I’m running, if I stop and give or a minute or so it goes away. I’m by no means a doctor, but my understanding is even chronic compartment syndrome should last longer if its truly a major enough inflammation to stop arterial flow. Any MDs able to weigh in?

Doesn’t quite sound like chronic exertional compartment syndrome, but easy enough to rule out (depending on where you live). Get a baseline pressure test, jump on the treadmill and run 3 miles when your symptoms start and get another test. Simple enough.

9

Thanks for the input, RRoof. I’m not familiar with baseline pressure tests and can’t find much online besides intracranial pressures - is this something I need my PCM/doc for or would a physical therapist be able to help me?

10

I know it sounds simple, but when you loosen and tie your shoes are you loosening the bottom of the laces where the toe box is?

11

No, and I’m guessing I should try that!

12

Thanks for the input, RRoof. I’m not familiar with baseline pressure tests and can’t find much online besides intracranial pressures - is this something I need my PCM/doc for or would a physical therapist be able to help me?

Neither. Invasive procedure and local anesthetic involved (i.e. PT can’t do). Highly unlikely any internist/PCP would have a treadmill and Stryker compartment pressure testing system in his/her office. Would need a specialist/sports med clinic for this.

13

Do you have flat feet? The over pronating of your feet could be causing compression on your posterior tibial nerve. Look up “Tarsal Tunnel Syndrome” and see if that sounds like what you’re experiencing. If it is, I would look into orthotics, as was already mentioned, to give you arch support.

14

do you feel your calves get tight before this happens?

Not to hijack the thread- but I’ve had te same problem with numbness that starts as tightness/pain in my calves and Achilles… What’s that about?

15

Do you have flat feet? The over pronating of your feet could be causing compression on your posterior tibial nerve. Look up “Tarsal Tunnel Syndrome” and see if that sounds like what you’re experiencing. If it is, I would look into orthotics, as was already mentioned, to give you arch support.

Based on what I could find, I don’t think it’s TTS; the symptoms aren’t severe enough and it’s ONLY late-week runs. I can bike til my legs fall off or run distance early in a training week with no issues. I think I will try some orthotics anyway – I’ve been told when I get fitted for running shoes that I over pronate quite a bit. My current shoes are about halfway through their lifespan so it seems relatively likely that their arch support just isn’t cutting it anymore and when my feet/legs are relatively fatigued after a week of training, they can’t compensate resulting in some kind of restricted blood flow/nerve compression.

16

Are your shoe laces too tight?

I don’t think so. My shoes don’t feel uncomfortably tight when this is happening. When I tie my shoes I don’t tie them tight, I usually leave them “comfy” feeling, about the same tension I keep my walking-around/hanging out shoes at so that as my feet expand while I run, they’ll have room to move. I tried untying and re-tying them to the same “comfy” feeling after the first time they went numb today and it didn’t change much.

do you feel your calves get tight before this happens?
Not to any significant degree e.g. they don’t feel any tighter than my shoulders do while swimming. With that said, my proprioception while running is less than stellar. I can tell you that my calves do seem to be the most sore / tired after a training run, though.

That’s my guess too. Try Locks Laces, they have elastic laces that will expand as your feet swell.

17

Thanks everyone for the tips. I’m going to try looser shoes and making sure I loosen the toe box as well as the ankle area before I go running. If I can’t solve it myself I’ll consult a doctor for a baseline pressure test.

I should mention that I ran 3 miles this morning at 1min/mi faster than my current pace with no symptoms whatsoever so perhaps it’s a fatigue thing?

I feel like it’s pertinent to mention that almost all of my training runs occur at 90% of my max HR (give or take 5%). Running my absolute slowest without transitioning into some kind of speed-walk, I can keep my HR closer to 80% for 10 minutes or so, but it’s inevitably at approx. 175 bpm by the time I’ve really and truly warmed up. Wondering if that level of intensity is having some kind of effect.