why do my toes burn when i run
Running long distances is very good exercise and helps us to increase our stamina and general fitness while at the same time improving our muscle tone and body fat percentage. Going for a run can trigger body-wide changes that are result in total-body transformations over time. However at the same time running is also one of the most difficult forms of exercise, requiring a high level of continued exertion over an extended period. This isnt helped by the fact that there is so much else that gets in the way when we run, and so much else to contend with. Not only do we have to have the will power and fitness to continue, but we also need to manage shin splints, nipple rub, chafing, temperature, blisters and more. Burning feet is just one more of the problems that many runners face, and its crucial that we find ways to deal with this if we want to get the most of our training. At the same time there are odd occasions where burning feet can be indicative of a more serious problem, and so its important that we look into what may be causing them. Friction Of course there is a good chance that your burning feet are caused by simple friction within your shoe. This friction burn is caused by your foot moving back and forth within your shoe and rubbing against the sock and sole inside. This is also what eventually causes blisters so its important to find ways to deal with it.
If you are experiencing friction burn then this means that your feet are rubbing. It may be that your shoes are too tight, that your socks are prone to rubbing, or that your feet are becoming sweaty. You can manage this by ensuring that your socks are proper training socks, that your shoes fit well, and that you use a little talcum powder to prevent them from rubbing as much. Heat Of course its also possible that your feet are just very hot, and that this is compounded by the fact that you are using them a lot and that they are pounding against the concrete. If your feet are getting very hot then you can manage this again by using the correct trainers (with breathable material) and socks. Nerve Damage This burning sensation may also be a sign of nerve damage which can occur as a result of your feet undergoing so much impact. If this is the case then you should see a doctor, and you should also looking into using trainers that have more padding in future to avoid them receiving so much damage. Nerve damage can also be caused by other factors relating to the regulation of glucose, and this is most likely to occur in diabetic patients. Vitamin Deficiency A vitamin B12 deficiency is also a common cause of hot feet via nerve damage. Try supplementing your diet with extra B12 and see if this reduces the problem.
You are also likely to experience a tingling sensation if this is the cause. Pronation If your feet are overly pronated while running, or if your foot is rolled inward, then this can place pressure on the wrong parts of the feet leading to vascular damage or tarsal tunnel syndrome. The best way to combat this problem is using orthotics or custom fitted shoes after having your gait analysed. Circulation Poor circulation may lead to either a build-up of blood in the feet and legs (you may also experience varicose veins), or if may cause a reduction in blood circulation to the feet which also causes numbness (chronic exertional compartment syndrome). You can improve your circulation through improved diet (to reduce cholesterol and blood pressure) as well as through diet and exercise to strengthen the heart. Ironically then running will help to reduce the problem long term though you may try other forms of CV such as rowing until the problem subsides.
The toes might be a small part of your body, but they can significantly derail your running routine when one is injured. Many running toe injuries can heal within days or weeks with just putting ice on the injury and cutting back on mileage; however, a more serious injury might require a trip to the foot doctor. A common toe complaint for runners is also, luckily, the mildest: a blister.
Blisters are caused by friction between your skin and either your socks or shoes. The outer layer of skin separates from inner layers, and the space between fills with lymph fluid. Blisters are most common when you try out new shoes or increase your mileage. However, most serious causes of toe pain include hammer toe or stress fractures. Hammer toe causes one or more of the smaller toes to bend upward. A corn or callus can develop on the top of the toe because its position causes it to rub against your shoes. The joint can become painful and swollen. Stress fractures are common in adolescent athletes, and usually caused by overdoing it in your runs. If your toenail is in pain and itвs turning black, you likely have the common affliction, runnerвs toe. If your nail is under pressure, whether itвs because your shoe is too tight or your toe is being impacted frequently during your run, the pressure can cause a friction problem between the nail and the tissue surrounding it. Fluid accumulates, and blood capillaries get broken, causing the color change. The pain will grow as the fluid builds. As the pressure builds under the toenail, your existing toenail will start to separate from the toe. The blackened nail will eventually fall off, but it could take several months. If the pain is manageable, leave the toenail alone--80 percent of black toenail problems are best treated by leaving them be, according to JeffGalloway. com For toe strains or minor pain, treat them by taking weight off the foot, elevating it and icing it.
For a black toenail, you might need to relieve the pressure if the pain gets to be unbearable. This can be done at home, according to JeffGalloway. com: Sterilize a sharp needle, then prick into the thin layer of skin at the edge of the toenail. Let the fluid come out. Apply antibiotic cream to ensure it heals without infection. In many cases, it is a better idea to let a doctor check the problem and treat the pain. A doctor can safely release pressure on runnerвs toe. For other injuries, a doctor can take an X-ray to check for a fracture, so you should always go to a doctor if you suspect a broken toenail. The doctor can also tape the toe to prevent movement and recommend a rehabilitation or strengthening program to quicken healing and prevent future injury. Many running injuries can be prevented by wearing proper footwear. Get professionally fitted for running shoes and wear thick socks meant for athletes. Treat your toenails properly, always cutting them down so the nails wonвt bump into the front of your shoes. When you are increasing your mileage, only boost it by 10 percent each week. Any more, and you could cause a toe fracture due to overuse.
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