Recently my foot has been falling asleep while running long distances. It usually happens around the 3rd mile and it is really annoying to run with because my foot goes numb. I made sure my shoes are not tied to tight but does anyone have any theories on why this might happen? Any experienced runners that have dealt with this issue?
I look online for some theories out there...
First, it could be shin splints or related to sore/tight muscles in the shins and calves. Second, and probably more likely, it could be related to a nerve in the top of the foot, or the band at the bottom of the ankle that covers the point where the tendon and muscle meet (this is not related to swollen or agitated Achilles pain, which usually occurs in the lower heel where the tendon connects with the foot bone). Since the tendon can become damaged during a long run, the band works to protect it. What happens when you’re running longer (whether on a long run, or increasing your weekly mileage)? You increase the amount of blood that pumps through your muscles. This causes your muscles to expand; the band reacts by also expanding and gives space for the muscles to swell. If the band is damaged then it wont expand, creating tension that compresses the muscles and nerve in the top of your foot, causing it to go numb.
So what should you do if your foot is going numb during long runs? Massage the area around the tendon, which can be pretty painful but it’s worth it if the numbness is bothering you. A massage therapist can do this for you if it makes you queasy. I’ve read that it might also help to stretch and ice your ankle after a longer run, which is a good practice in general. Other than that, if there’s pain, or the numbness persists, I suggest seeing a sports doctor.
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