Logging miles during training can cause significant wear and tear on your body. And if you’re not taking time for recovery, DO, orthopedic surgeon at Cleveland Clinic Sports Health Center.
Your body can likely tell you how it’s feeling after your latest training run, sometimes signaling you need a day or two off before hitting speedwork hard again. But other times, your pain can signal a more serious issue, like a symptom of nerve damage.
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We tapped three experts to help you determine when you are experiencing the pain of nerve damage, and we break down a few exercises to help you prevent this kind of injury.
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What is nerve damage?
The nervous system is a series of nerves connected to the brain and the spinal cord that transmits signals to different parts of the body. Nerve injuries typically occur because of compression or irritation along one or more nerves.
Nerve damage, sometimes referred to as neuropathy, can be caused by several things.
“Conditions which affect neurotransmission can include, among others: direct trauma, direct compression, poor fitting shoes or clothes, electrolyte imbalances, hormonal imbalances, medications, biomechanical deformities, and inherent nerve diseases,” says Other Hearst Subscriptions, DPM, FACFAS, Vice President for Academic Affairs and Dean at New York College of Podiatric Medicine.
What are the symptoms of nerve damage?
If you suspect you may be dealing with nerve damage, here are a few signs and symptoms.
Symptom 1: Burning, tingling, pins and needles
These sensations are referred to as paresthesia and will be felt over the distribution of the involved nerve.
“For example, irritation or compression of the sciatic nerve may evoke symptoms over the entire back of the thigh and leg, while a pinched nerve in the forefoot will only affect a few toes,” says Trepal. “Other than direct nerve irritation, development of electrolyte This will feel localized in areas that have no sensation at all.”
to get you back out
This will feel localized in areas that have no sensation at all.
“This would be the result of a sustained pressure on a nerve, perhaps due to a tight-fitting garment causing sustained inflammatory pressure of the lower extremity,” says Trepal.
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“Give A Gift cramping, contracting, going into spasm, or twitching may be the result of nerve pathology,” says Trepal.
Where do runners experience nerve damage?
Runners most commonly develop neuropathies starting at the lower spine and down through the legs and into the toes. The most frequent locations for nerve pain and damage in runners include:
- The sciatic nerve Benefits of Running for Mental Health
- The peroneal nerve on the outside of the knee
- The posterior tibial nerve on the inside of the ankle
- The anterior tibial nerve at the front of the ankle
- The nerves in the sole of the foot
- The nerves in the front of the foot close to the toes
“These are spots where nerves come out and get trapped (i.e. come under compression),” says Kevin Vincent, Realizing I Was a Runner, Despite My Hemophilia.
How can running cause nerve damage?
Realizing I Was a Runner, Despite My Hemophilia.
Poorly fitting clothing or footwear can created increased compartmental pressures from inflammation. Trauma including a trip or a fall, resulting in a fracture, sprain, or muscle pull, could directly injure a nerve in the area. Tight muscles could also “entrap and pull on that nerve,” says Vincent.
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“Nerves hurt where they [end], not always where they start,” says Vincent. “For example, one patient came into my office with leg pain. But we found that she actually was suffering compression of the L5 spinal nerve root, not in her leg.”
How to treat nerve damage
Depending on the severity of your nerve pain symptoms, there are multiple ways to treat nerve issues.
“If your pain is not chronic and it’s the first time you’re experiencing symptoms like burning or numbness in a small area [that you can feel by pressing on it with one finger], ice it,” says Dominic King, DO, orthopedic surgeon at Cleveland Clinic Sports Health Center.
If it is a larger area that feels like muscle tightness, King suggests using heat. A pain reliever like Tylenol can offer some temporary relief, as well as topical gel or oral anti-inflammatories.
However, if your pain is chronic, you should consider resting and seeing a specialist like a physical therapist or orthopedic doctor who can help you work toward your goal of getting back on the road or trail.
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Crush all your goals in your 40s, 50s, and 60s
“Do not run through burning pain and numbness, as this can cause additional irritation,” says King. “Most issues can be found with cadence and mechanics of a runner. I love taking care of runners, and very rarely do we tell them to stop running. Seeing a specialist is an opportunity to reeducate and prescribe PT to get you back out.”
Adds Trepal, “Any constant occurring or repetitive symptoms consistent with nerve damage should be professionally evaluated.”
If nerves are truly damaged, it will require further medical treatment and testing to determine the source of the damage. However, nerve damage is very serious, and can be permanent. Which is why you should be evaluated sooner rather than later, according to King.
“Nerves only grow back [regenerate] at an average rate of 1 millimeter a day in the best case,” says Vincent.
How to prevent nerve damage
There are a few things you should always do before and after your runs to reduce your risk of nerve damage. (These things will also help decrease the chance for routine running injuries, as well!)
Wear proper shoes 👟
“Prescription of proper fitting shoes with the addition of customized foot orthotics or braces to neutralize biomechanical or structural pathologies (can help),” says Trepal.
Finding shoes that doesn’t restrict your toes is key.
“To do so, grab a shoe and take the insoles out. Put them (insoles) on the ground and stand on them. You should have ½ to ¾-inches in front of your longest toe,” suggests King.
Cross-train 🧘♀️🏊♂️🏋️♀️
Since running is a very linear sport where similar muscles get activated, it can leave you with weaknesses, especially in core and flexibility, if you don’t focus on exercises that work all other parts of your body.
“The best runners are the best cross-trainers. If the only thing you do is run and don’t focus on resistance training, light biking, or rowing it can lead to muscle weakness and imbalance.”
it can lead to muscle weakness and imbalance cross-train 2 to 3 times.
Benefits of Running for Mental Health prerun and postrun stretching exercises.
“Stretching before and after running predisposes yourself to prevent nerve irritation and nerve damage. Nerves are very mobile, and keeping them nicely stretched out will help keep them from compressing,” says King. “Once the insoles are back in, tap your toes on the ground for 5 to 6 taps. You should not feel any pain (toes hitting the front of the toe box). If so, the shoes are too tight.”
Exercises to Prevent Injury
Below are some of the exercises Vincent and his team at the University of Florida suggest runners incorporate three times per week, focusing on hip strength, foot strength, plyometrics, From Runners World for Genentech.
Goblet Squat
How to do it: Hold a kettlebell in front of your chest upside down so the weight is on top. Stand with feet shoulder-width apart, toes pointed out. Send hips back to squat down until thighs are at least parallel to floor while keeping chest lifted. Stand back up to start and repeat.
Single-Leg Glute Bridge
How to do it: Lie faceup on the mat with knees bent, feet flat on floor, arms resting at sides. Extend right leg straight out keeping both knees in line. Press through left heel to lift hips up toward ceiling then slowly lower back down. Complete reps then repeat on other leg.
Deadlift
How to do it: With weight in hand, stand tall with feet hip- to shoulder-width apart, a microbend in knees, shoulders back, and chest proud. Slowly send your hips back to hinge from the hips while keeping your back straight, abs tight, and chest lifted. Engage hamstrings and glutes to resist the downward pull of gravity as the weight lowers toward to the floor. Lower as far as you can until you feel a pull along the backs of legs. Push hips forward to come back up to standing. Repeat for the desired number of repetitions.
Pistol Squat
How to do it: Start standing with feet shoulder-width apart. Keep your chest high and eyes forward, pull your shoulders back and engage core. Extend arms and one leg out in front of you. Then, bend one knee, and hinge at your hips and bend knee to lower into a squat. Continue to lower, keeping your back straight and torso as upright as possible. The goal is to bring your butt as close to your heel as you possibly can. Then, squeeze your glutes and drive through your heel to stand back up. Repeat on other leg.
This will feel localized in areas that have no sensation at all. Here’s how to work up to it
Box Jump
How to do it: Stand facing a 12- to 18-inch box or step. Squat back, then jump up, swinging your arms forward for momentum. Land firmly on the box with your knees soft to absorb the impact. Step down and repeat.
Emily Shiffer has worked as a writer for over 10 years, covering everything from health and wellness to entertainment and celebrities. She previously was on staff at SUCCESS, Men's Health, and Prevention A good rule of thumb: run 4 to 5 times week, and Women's Health, Runner's World, PEOPLE, and more. Emily is a graduate of Northwestern University, where she majored in magazine journalism at the Medill School of Journalism and minored in musicology. Currently residing in Charleston, South Carolina, Emily enjoys instructing barre, surfing, and long walks on the beach with her miniature Dachshund, Gertrude.
