Why Do My Feet Tingle After Running? Causes and Prevention Tips

Why Do My Feet Tingle After Running?

It's common for runners to experience tingling or numbness in their feet during or after a run. While it may not cause pain, the sensation can be uncomfortable and concerning. In most cases, there are harmless reasons for transient foot tingling related to the mechanics of running itself. However, persistent or worsening symptoms should be evaluated by a doctor.

Common Causes of Tingling Feet After Running

Here are some of the most common reasons runners may experience temporary foot tingling and numbness:

1. Impact of Feet Striking the Ground

The repetitive impact of your feet hitting the ground can cause sensations of tingling or buzzing in the feet. It essentially “shocks” the nerves, muscles and bones that absorb the force.

This impact can lead to compression of nerves or very minor inflammation, resulting in temporary foot numbness that usually resolves within an hour after completing a run.

2. Footwear Issues

Problems with your running shoes themselves can also cause feet tingling. Shoes that are too tight squeeze the foot, which can irritate nerves and lead to numbness. Make sure to buy properly fitted running shoes that aren't too snug.

Worn out shoes that lack proper cushioning and support can also put excess pressure on the feet. Replace shoes every 300-500 miles to maintain ideal comfort and function.

3. Swelling of the Feet

During challenging runs, it's common for the feet to swell slightly from increased blood flow and fluid shifts happening within the body. This inflammation in the feet puts pressure on the nerves, leading to temporary tingling or numbness.

Elevating the feet after a run allows swelling to diminish quickly. Icing after activity can constrict blood vessels to reduce inflammation as well.

4. Dehydration

inadequate fluid intake can cause dehydration, especially during long runs on hot days. Being dehydrated results in reduced blood volume, which decreases blood flow to the feet and leads to that “pins and needles” sensation.

Drinking enough water before, during and after runs ensures proper blood flow and nerve function in the feet. Electrolyte drinks can help replace lost salts too.

Less Common Causes

In some cases, there are less frequent causes of persistent or worsening foot tingling after running such as:

1. Peripheral Neuropathy

Damage to the peripheral nerves in the feet can result in neuropathy. Contributing factors include diabetes, vitamin deficiencies, inflammation, chemotherapy medications, and autoimmune disorders. The neuropathy leads to ongoing tingling and numbness.

2. Chronic Exertional Compartment Syndrome

This occurs when increased pressure within the lower leg compartments compresses nerves and leads to foot numbness while running. It often resolves shortly after stopping the activity. Surgery can be done if conservative treatments fail.

3. Stress Fractures

Stress fractures in the foot bones from overuse can impinge on nerves and cause burning or tingling sensations. There is usually pain at the fracture site as well.

4. Arterial Disease

Poor circulation from damaged arteries can starve the nerves and tissues of oxygen. Smoking, diabetes, high blood pressure, and high cholesterol increase the risk for arterial disease.

5. Muscle Strain

Strains and damage to muscles in the lower leg can irritate nerves and contribute to numbness in the feet. Calf strains are a common running injury.

When to See a Doctor

Occasional tingling that resolves quickly after running is usually not a major concern. However, it's a good idea to consult a podiatrist or doctor if you experience:

Frequent or worsening foot tingling and numbness
Tingling that fails to resolve after stopping running
Accompanying pain, weakness or cramps in feet
Loss of foot sensation and coordination
Discolored skin of feet
Sores or wounds on feet that are slow to heal

Seeking timely medical care can determine if an underlying condition is causing your symptoms and prevent complications.

Diagnosing the Cause

To get to the root of foot tingling symptoms, the doctor will take a full medical history and conduct a physical exam. They will assess foot sensation, pulses, skin condition and reflexes.

Diagnostic testing may include:

Blood tests - check blood sugar, vitamin levels, cholesterol, etc.
Nerve conduction study - measures how well nerves transmit signals
EMG - evaluates electrical activity of muscles and nerves
MRI - provides images of soft tissues like nerves, ligaments and tendons
CT scan - detailed images of bones
Arterial ultrasound - visualizes blood flow through the arteries

Pinpointing the underlying problem directs appropriate treatment.

Treatments for Tingling Feet

Treatment depends on the cause but may involve:

Footwear Changes

Wearing properly fitted running shoes with ample cushioning can take pressure off the nerves. Insoles or orthotic inserts provide extra support as well.

Activity Modification

Lessen the frequency, distance and intensity of runs to allow feet to recover. Cross-training and swimming offer lower impact options.

Stretching and Massage

Stretching the feet, ankles and calves enhances circulation and mobility in the lower legs. Massage therapy provides relief for overworked muscles.

Medications and Supplements

Non-steroidal anti-inflammatories (NSAIDs), alpha-lipoic acid, and B vitamins may be helpful. Medications can also regulate blood sugar and cholesterol levels if needed.

Nerve Gliding Exercises

Specific exercises that move the nerves through their full range of motion can reduce irritation and compression.

Orthotics

Custom shoe inserts designed to redistribute pressure on the feet and provide arch support.

Surgery

Surgery may be warranted for structural issues like stress fractures, chronic exertional compartment syndrome or nerve decompression.

Preventing Foot Tingling When Running

Making some adjustments to your running routine and care for your feet can help minimize tingling:

Replace running shoes regularly to maintain cushioning
Warm up and stretch the feet and lower legs before running
Run on softer surfaces when possible
Incorporate strength training to build lower leg and foot muscle
Stay well hydrated before and after runs
Listen to your body and take rest days
Ice feet for 15-20 minutes after long or hard efforts
Elevate feet above heart level to decrease swelling
Don't push through pain or frequent numbness

When to Return to Running

Getting back to running after experiencing foot tingling depends on the severity and cause. With prompt treatment, many runners can resume activity within 1-2 weeks. Don't try running through moderate to severe pain or numbness.

Returning too soon often aggravates symptoms and leads to larger setbacks. Rehabilitation exercises build strength and stability to support a gradual return. Listen to the guidance of your doctor, physical therapist or athletic trainer. Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.

Why Do My Feet Tingle After Running? Causes and Prevention Tips