I have got a problem with pins and needles in my feet when running. My regular running program involves 4-5 miles of running. About every other day, so 3-4 times a week. I usually experience pins and needles while running in both my lower legs and feet. It is not painful but it is very uncomfortable, especially because the muscles on my calves tighten up.
What can I do to avoid having pins and needles when running?
Answer by Dominique:
Hi there,
Thanks for your question about pins and needles in your feet when running.
This uncomfortable sensation is caused by a reduced blood circulation. Make sure that your shoes and shoelaces are not too tight. It is actually quite a common problem in runners. You'd be amazed how many people can get rid of pins and needles when running by just loosening up their shoe laces or getting running shoes with a wider toe-box.
On the other hand, the reason why you feel that your calves are tight may not be your shoes or shoelaces, but your normal blood circulation. If your blood circulation is a bit slow, this will result to a pins and needles sensation on your feet and toes and lower legs.
One way to enhance your blood circulation is by doing some stretches before you start your running program. I normally warm-up during the first few minutes of easy running and then do my stretches after my run. However, in your case, it may be helpful to do at least 10 minutes of easy running and stretching. You can see some good running stretches here.
Make sure that you do the easy running prior to stretching. When you stretch cold muscles, you may risk tearing your muscles, so make sure your legs are nicely warmed up.
You can also enhance the blood circulation by doing some self-massage of your lower legs before your run or using some heat therapy like tiger balm or similar products.
Now, I would hope that this resolves your problems. But if it does not, then it would be wise to go see a doctor in case this problem is not nerve-related.
Hope this helps.
Best of luck with your running.
Kind regards, Dominique
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