Your feet are some hard-working dogs. If you stop to think about the high expectations you place on the relatively small surface area of the feet, it's amazing that they don't hurt more than they do. Giving your feet a little more respect and TLC can save you from foot pain, numbness and tingling during exercise.
Foot Placement and Technique
One common cause of foot numbness during exercise is poor technique. Whether running or walking, your foot placement from the time you touch down to the time you lift your foot off the ground influences the load you place on the feet and other structures of the body. To avoid numbness, strike the belt of the treadmill with the heel of your foot slightly forward of the hip. Allow the foot to roll heel-ball-toe as it passes beneath you. Striking with the forefoot or running or walking on the balls of the feet places stress on the metatarsal bones, predisposing them to injury and causing numbness.
Footwear Fit and Function
Novice exercisers often underestimate the importance of proper footwear for fitness activities. But, shoes are the primary safety equipment for aerobic exercise, protecting the feet and cushioning the joints to prevent pain and injury. For the treadmill, a good running shoe is your best choice. Select a shoe that fits your foot shape and type. While most shoe manufacturers make a quality product, some brands work better than others for flat feet, high arches, a narrow heel or a wide forefoot. When buying shoes, focus on fit, not brand. Running shoes should be purchased one half size larger than your street shoes. Expect to pay upward of $70 for a quality shoe. Thin socks made specifically for running are also a worthwhile investment and will help to prevent blisters and numbness.
Metatarsalgia
Metatarsalgia is an irritation and inflammation of the ends of the metatarsal bones beneath the balls of the feet. It can manifest as numbness and tingling or as extreme pain in the forefoot. As you age, you lose some of the fat on the pads of the forefoot. Walking in thin-soled shoes or barefoot, having excess body weight and standing or walking for extended periods of time on an unforgiving surface like concrete can place pressure on the heads of the metatarsals. The repetitive motion of walking or running causes friction and may aggravate metatarsalgia. Wearing supportive footwear during non-exercise activities may alleviate numbness during exercise.
Other Consideratons
A build-up of tissue surrounding the nerves running between the metatarsals, known as Morton's neuroma, occurs when two bones rub together and compress the nerve between them. According to Ohio State University Medical Center, Morton's neuroma most commonly affects the bones leading to the third and fourth toes, causing swelling, tenderness, tingling and numbness in the toes. It commonly occurs after standing or walking for a long time. Built-up tissue like callouses, corns and bunions may also contribute to foot numbness while exercising. Women in particular suffer from these conditions as a consequence of wearing high heels and pointed-toe shoes.
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