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Individuals' feet will heat up when walking or running; however, burning feet could be a symptom of medical conditions like athlete's foot or a nerve injury or damage. Can awareness of these symptoms help identify solutions to relieve and heal the underlying condition? Burning Feet Walkers and runners often experience heat in their feet. This is natural from the increased circulation, heart rate, warm or hot sidewalks, and pavement. But the feet could experience an abnormal hot or burning sensation. Usually, the overheating is caused by socks and shoes and fatigue after a long workout. The first self-care steps include trying new or specialized footwear and workout adjustments. If burning feet persist or there are signs of infection, tingling, numbness, or pain, individuals should see their healthcare provider. (Mayo Clinic. 2018) Footwear The shoes and how they are worn may be the cause. - First, look at the material of the shoes. They could be shoes and/or insoles that don't circulate air. They can get hot and sweaty without proper air circulation around the feet.
- When choosing running shoes, consider a mesh material that allows airflow to keep the feet cool.
- Consider getting fitted for shoes that are the right size, as the feet swell when running or walking.
- If the shoes are too small, air can't circulate, creating more friction between the foot and the shoe.
- Shoes that are too large can also contribute to friction as the feet move around too much.
- Insoles could also contribute.
- Some insoles can make the feet hot, even if the shoes are breathable.
- Swap the insoles from another pair of shoes to see if they are contributing, and if so, look into new insoles.
Tips to help prevent hot feet: Topical Ointments - Use an anti-blister/chafing topical cream to lubricate and protect the feet.
- This will reduce friction and prevent blisters.
Lace Properly - Individuals may be lacing the shoes too tight, constricting circulation or irritating the nerves at the top of the foot.
- Individuals should be able to slide one finger under the knot.
- Remember that the feet will swell as walking or running commences
- Individuals may need to loosen their laces after warming up.
- Individuals are recommended to learn lacing techniques that will ensure they are not too tight over the sensitive areas.
Cushioning - Fatigue from long workouts or long days standing/moving can result in burning feet.
- Individuals may need added cushioning in the shoes.
- Look for work and athletic shoes that have added cushioning.
Shoe Allergies Individuals may have an allergic reaction or a sensitivity to the fabric, adhesives, dyes, or other chemicals. (Cleveland Clinic. 2023) The chemicals used in production vary for leather compared to fabric and are different by brand and manufacturer. - A shoe material allergy may also result in burning, itching, and swelling.
- It's recommended to note whether symptoms only happen when wearing a specific pair of shoes.
- Recommendations are to try different kinds and brands of shoes.
Socks The sock fabric could be contributing to hot or burning feet. Steps to take can include: Avoid cotton - Cotton is a natural fiber but is not recommended for walking and running as it holds sweat that can keep the feet wet.
- It is recommended to use socks made of Cool-Max and other artificial fibers that wick sweat away and cool them down.
Wool - Wool socks can also cause itching and burning sensations.
- Consider athletic socks made from itch-free wool.
Mindfulness - Individuals could be sensitive to other fabrics or dyes in socks.
- Take note of which socks cause hot or burning feet symptoms.
- Individuals could also be sensitive to laundry products and are recommended to try a different brand or type.
Medical Conditions In addition to shoes and socks, medical conditions could cause and contribute to symptoms. Athlete's Foot - Athlete's foot is a fungal infection.
- Individuals may feel a burning sensation in the affected area.
- Typically, it is itchy, red, scaling, or cracking.
- Rotate shoes.
- The fungus grows in damp places, therefore, it is recommended to rotate shoes to allow them to dry out between workouts.
- Wash and dry the feet after walking or running.
- Try home and over-the-counter solutions, powders, and remedies to treat athlete's foot.
Peripheral Neuropathy Individuals frequently experiencing burning feet apart from when they have been exercising could be due to nerve damage known as peripheral neuropathy. (National Institute of Neurological Disorders and Stroke. 2023) Peripheral neuropathy symptoms include pins and needles, numbness, tickling, tingling, and/or burning sensations. Examination - Diabetes is one of the most common causes of peripheral neuropathy.
- Diabetes can come on at any age.
- Individuals need to learn how to protect their feet, as exercise is recommended for diabetes.
Other conditions that can produce peripheral neuropathy include: - Vitamin B-12 deficiency
- Alcohol abuse
- Circulatory disorders
- AIDS
- Heavy metal poisoning
Massage and Movement - Massaging the feet also increases circulation.
- Exercise such as walking is recommended for peripheral neuropathy as it improves circulation to the feet.
Other Causes Symptoms could also be caused by other conditions including: (Cleveland Clinic. 2023) Nerve Entrapment - Degenerative changes in the spine or back trauma can cause injury/damage to the nerves that can cause pain, tingling, and numbness in the feet.
Tarsal Tunnel Syndrome - Compression of the posterior tibial nerve in your lower leg can cause tingling and burning in your feet.
Morton’s Neuroma - Morton’s neuroma, which is caused by thickened nerve tissue, can cause pain and burning at the base of the toes.
Autoimmune Diseases - Diseases such as multiple sclerosis or Lupus can also cause burning feet.
Self-Care Adjustments or additions to routines and habits can help. - Don't walk or run in worn-out shoes.
- Protect the feet by using the right socks, foot powder, and ointments, and cover any areas where rubbing and friction occur.
- Immediately change out of shoes and socks after exercise, allowing thorough air drying.
- This will help reduce the risk of the athlete's foot fungus growth.
- Soak the feet in cool water. Do not use ice, as it could damage the skin.
- Soak the feet in Epsom salts to relieve pain and inflammation and dry up blisters.
- Elevate the feet after exercising.
- Rotate the shoes and socks between workout sessions and during the day.
- Try different shoes, socks, and insoles.
- Overtraining can worsen symptoms.
- Try gradually building on distance while monitoring symptoms.
See a doctor or specialist healthcare provider if symptoms continue and are not associated with walking or running exercise. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research studies or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, don't hesitate to get in touch with Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Mayo Clinic. (2018). Burning Feet. National Institute of Neurological Disorders and Stroke. (2023). Peripheral Neuropathy. Cleveland Clinic. (2023) Burning Feet Syndrome.
When stress is placed on the shins with physical activity from walking, running, or exercise, the connective tissues attaching the leg muscles to the tibia can become inflamed, causing medial tibial stress syndrome, more commonly known as shin splints. This inflammation is caused by tiny tears in the muscles and tendons of the shin. Chronic shin pain could be related to foot arch problems, underlying issues with the muscles, or shoes that don't support the feet properly. Although it usually goes away within a few days, it's important to monitor to ensure that it does not progress into a stress fracture. A chiropractor can offer treatments to relieve the pain and help prevent shin splints from recurring. Medial Tibial Stress Syndrome Medial tibial stress syndrome can impact anyone. It can come from walking far distances or in awkward positions like going downstairs with small steps, jumping rope, and playing with the kids on the playground can all cause burning, tightness, and pain in the shins. Shin splints affect individuals differently. For some, the pain recedes when the triggering activity is stopped. For others, the pain can become a chronic condition that results in continuous pain, even when at rest. The Shin - The shin is a part of the tibia bone in the lower leg.
- This bone absorbs the shocks when moving through daily activities.
- The muscles that run along the shin support the foot's arch and raise the toes during movement.
- Medial tibial stress syndrome is caused by excessive force on the shinbone and the tissue around it, which causes the muscles to swell and increases pressure around the bone.
- If left untreated, small tears in the muscle and the bone can form, leading to chronic pain and stress fractures.
Medial tibial stress syndrome is more likely to happen from: - Not stretching before physical activity or exercise.
- Constantly walking or running on hard surfaces.
- Wearing the wrong shoes that don't provide enough cushioning or arch support.
- Over-exertion on the body with activity and movement.
- The body is not given the proper amount of time to recover.
- Athletes often experience shin splints when they've intensified their training routine or changed it up.
Symptoms - Pain during exercise or activity.
- Pain in the front of the lower leg.
- Soreness in the lower leg.
- Swelling in the lower leg.
- Shin is hot to the touch.
Treatment Whenever pain is being experienced, some muscles will either get tight or weak in response. By identifying the weak and/or tight muscles, a chiropractor can prescribe stretches and exercises that will help alleviate the pain and prevent it. One of the main principles of chiropractic is to treat the body as an interconnected system. A chiropractor may work on an unrelated part of the body to treat the symptomatic area. For example, they may work to align the spine and pelvis to lessen the impact on the lower legs. Part of a treatment plan may include: Soft Tissue Mobilization - A handheld instrument loosens tight tissues during soft tissue mobilization therapy and breaks scar tissue around the tibia.
- Massaging tight muscles in the leg keeps them loose and alleviates the pain.
- Percussion massage can be added to reduce muscle knots, improve blood flow, and loosen up scar tissue.
- The treatment relieves pain and can help avoid shin splints when returning to normal activities.
Ultrasound and Low Laser Therapy - Ultrasound and low laser therapy use heat to warm the deep tissues in the lower leg gently.
- The treatment eases pain, reduces inflammation, swelling, and increases blood flow.
Kinesio Taping - Applying flexible Kinesio tape to the foot and lower leg can reduce stress on the shins.
- The chiropractor or physical therapist will show how to apply the tape correctly.
Foot Orthotics - Individuals may be more likely to develop shin splints if they have high or low arches or their feet tend to roll inward or outward when walking.
- Prescription foot orthotics can be made to keep the feet properly balanced and supported.
Stretching Exercises - Shin splints could be related to tight muscles in the back of the calf and weak muscles in the front of the lower leg.
- A chiropractor or physical therapist will show stretching and strengthening exercises to maintain muscle balance.
Retaining Water Due To Salt Intake Salt/sodium is everywhere and hard to avoid. It might not be a surprise that a single patty cheeseburger contains over 500 mg of sodium - almost a quarter of the daily recommended level, but it is a surprise to know that the ranch dressing on a salad contains as much as 270 mg or a tablespoon of soy sauce on a healthy, vegetable-only stir-fry has 879 mg of sodium. The Mayo Clinic estimates that the average individual consumes about 3,400 mg of sodium a day: close to double what is recommended. Sodium is linked with water retention, and it is the kidneys' job to expel unneeded sodium out of the body. Until the kidneys activate, an individual will temporarily be retaining extra water. If daily water and sodium intake habits change daily, this can contribute to water retention, causing fluctuations in daily weight. So, if an individual was on a diet but flooded the body with more salt than usual, expect to see a temporary increase in weight. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified health care professional, licensed physician, and is not medical advice. We encourage you to make your own health care decisions based on your research and partnership with a qualified health care professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from a wide array of disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and support, directly or indirectly, our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Bates, P. "Shin splints--a literature review." British journal of sports medicine vol. 19,3 (1985): 132-7. doi:10.1136/bjsm.19.3.132 Chiropractic Economics: The Science Behind Percussion Massage. Gross, ML et al. "Effectiveness of orthotic shoe inserts in the long-distance runner." The American journal of sports medicine vol. 19,4 (1991): 409-12. doi:10.1177/036354659101900416 Heer, Martina et al. "Increasing sodium intake from a previous low or high intake affects water, electrolyte and acid-base balance differently." The British journal of nutrition vol. 101,9 (2009): 1286-94. doi:10.1017/S0007114508088041 McClure, Charles J. and Robert Oh. "Medial Tibial Stress Syndrome." StatPearls, StatPearls Publishing, 11 August 2021.
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Individuals that experience nerve pain in the foot could be caused by a number of different conditions, can recognizing the most common causes help in developing an effective treatment plan? Nerve Pain In The Foot These sensations can feel like a burning, shooting, electrical, or stabbing pain and can happen while in motion or at rest. It can occur on the top of the foot or through the arch. The area closest to the nerve may be sensitive to the touch. A number of different conditions can cause nerve pain in the foot, including: - Morton's neuroma
- Pinched nerve
- Tarsal tunnel syndrome
- Diabetic peripheral neuropathy
- Herniated disc
Morton's Neuroma Morton's neuroma involves the nerve that runs between the third and fourth toes, but can sometimes occur between the second and third toes becoming thicker. Typical symptoms include a burning or shooting pain in the area, usually while walking. (Nikolaos Gougoulias, et al., 2019) Another common symptom is the sensation of pressure beneath the toes like the sock is bunched up underneath. Treatments can include: - Arch supports
- Cortisone injections to decrease swelling
- Footwear modifications - can include lifts, orthotics combined with metatarsal pads, and rocker soles, to provide cushion where needed.
Things that increase the risk of developing the condition include: - Regularly wearing high-heels - the condition occurs more frequently in women.
- Shoes that are too tight.
- Participating in high-impact sports like running.
- Having flat feet, high arches, bunions, or hammertoes.
Pinched Nerve A pinched nerve can feel like shooting or burning pain. Nerve entrapment can occur in various regions of the foot or the area on top of the foot may feel sensitive. Causes can be caused by: (Basavaraj Chari, Eugene McNally. 2018) - Trauma that causes swelling.
- Blunt impact.
- Tight shoes.
Treatment can include: - Massage
- Physical therapy
- Rest
- Footwear modifications
- Anti-inflammatories.
Things that increase the risk of developing a pinched nerve in the foot include: - Poor-fitting footwear.
- Repetitive stress injury.
- Trauma to the foot.
- Obesity.
- Rheumatoid arthritis.
Tarsal Tunnel Syndrome Another type of nerve entrapment is tarsal tunnel syndrome. Tarsal tunnel syndrome is "anything that produces compression on the posterior tibial nerve." (American College of Foot and Ankle Surgeons. 2019) The tibial nerve is located near the heel. Symptoms include numbness and foot cramps, burning, tingling, or shooting sensations that often radiate from the instep/arch. Both can worsen while the foot is at rest, like when sitting or sleeping. Treatment can consist of: - Placing padding in the shoe where the foot is being compressed to relieve the pain.
- Custom foot orthotics.
- Cortisone shots or other anti-inflammatory treatments.
- Surgery may be necessary to release the nerve.
Conditions that compress the tibial nerve and can lead to tarsal tunnel syndrome include: - Flat feet
- Fallen arches
- Ankle sprain
- Diabetes
- Arthritis
- Varicose veins
- Bone spurs
Diabetic Peripheral Neuropathy Long-term high blood sugar/glucose associated with diabetes can lead to a form of nerve damage known as peripheral neuropathy. (Centers for Disease Control and Prevention. 2022) Neuropathy pain feels like burning or shooting pain, or the sensation of walking on bubble wrap that usually shows up overnight. The pain can come and go as well as a gradual loss of feeling in the feet that begins in the toes and moves up the foot. It's estimated that around half of individuals with diabetes will eventually develop neuropathy. (Eva L. Feldman, et al., 2019) Treatments can include: - Physical therapy massage to increase circulation.
- Topical treatments with capsaicin.
- Vitamin B.
- Blood sugar management.
- Alpha lipoic acid.
- Medication.
Individuals with diabetes have an increased risk of developing peripheral neuropathy if: - Blood sugar is not well-controlled.
- Diabetes has been present for many years.
- Kidney disease.
- Smoke.
- Overweight or obese.
Herniated Disc Nerve pain in the foot can be caused by spinal issues. A herniated disc in the lower back can irritate and compress the nerves, causing pain that radiates down the leg and foot. Additional symptoms usually include muscle weakness in the legs and/or numbness and tingling. Most herniated discs don't require surgery and get better with conservative treatment. (Wai Weng Yoon, Jonathan Koch. 2021) If symptoms don't improve or worsen, a healthcare provider may recommend surgery. Herniated discs are most common in young and middle-aged adults. Increased chances of developing a herniated disc can come from: - Degenerative changes in the spine from normal age wear and tear.
- Physically demanding job.
- Lifting incorrectly.
- Overweight or obese.
- Genetic predisposition - family history of herniated discs.
Spinal Stenosis Spinal stenosis occurs when the spaces in the spine begin to narrow, creating pressure on the spinal cord and nerve roots. It is usually caused by wear and tear on the spine as the body ages. Stenosis in the lower back can cause burning pain in the buttocks and leg. As it progresses pain can radiate into the feet along with numbness and tingling. Conservative treatment consists of physical therapy exercises and non-steroidal anti-inflammatory medications/NSAIDs. (Jon Lurie, Christy Tomkins-Lane. 2016) Cortisone injections can be beneficial and if the condition worsens, surgery may be an option. Risk factors include: - Age 50 or older.
- A narrow spinal canal.
- Previous injury.
- Previous spinal surgery.
- Osteoarthritis that is affecting the back.
Other Possible Causes Other conditions can result in nerve damage and pain symptoms and sensations. Examples include: (Nathan P. Staff, Anthony J. Windebank. 2014) - Vitamin deficiencies (Nathan P. Staff, Anthony J. Windebank. 2014)
- Physical trauma - after surgery or an automobile or sports accident.
- Certain cancer, antiviral medications, or antibiotics.
- Complex regional pain syndrome.
- Tumors that irritate and/or compress a nerve.
- Liver or kidney disease.
- Infectious diseases - Lyme disease complications or viral infections.
Nerve pain in the foot is definitely a reason to see a healthcare provider. Early diagnosis can help prevent symptom progression and future problems. Once the cause of the pain has been identified, the healthcare team can work together to develop a personalized treatment plan to release compressed nerves and restore mobility and function. See a healthcare provider right away if the pain and symptoms worsen, or if there are difficulties standing or walking. General Disclaimer * The information herein is not intended to replace a one-on-one relationship with a qualified healthcare professional or licensed physician and is not medical advice. We encourage you to make healthcare decisions based on your research and partnership with a qualified healthcare professional. Our information scope is limited to chiropractic, musculoskeletal, physical medicines, wellness, sensitive health issues, functional medicine articles, topics, and discussions. We provide and present clinical collaboration with specialists from various disciplines. Each specialist is governed by their professional scope of practice and their jurisdiction of licensure. We use functional health & wellness protocols to treat and support care for the injuries or disorders of the musculoskeletal system. Our videos, posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate to and directly or indirectly support our clinical scope of practice.* Our office has reasonably attempted to provide supportive citations and identified the relevant research study or studies supporting our posts. We provide copies of supporting research studies available to regulatory boards and the public upon request. We understand that we cover matters that require an additional explanation of how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please contact Dr. Alex Jimenez or contact us at 915-850-0900. Dr. Alex Jimenez DC, MSACP, CCST, IFMCP*, CIFM*, ATN* email: coach@elpasofunctionalmedicine.com Licensed in: Texas & New Mexico* References Gougoulias, N., Lampridis, V., & Sakellariou, A. (2019). Morton's interdigital neuroma: instructional review. EFORT open reviews, 4(1), 14–24. https://doi.org/10.1302/2058-5241.4.180025 Chari, B., & McNally, E. (2018). Nerve Entrapment in Ankle and Foot: Ultrasound Imaging. Seminars in musculoskeletal radiology, 22(3), 354–363. https://doi.org/10.1055/s-0038-1648252 American College of Foot and Ankle Surgeons. Tarsal tunnel syndrome. Centers for Disease Control and Prevention. Diabetes and nerve damage. Feldman, E. L., Callaghan, B. C., Pop-Busui, R., Zochodne, D. W., Wright, D. E., Bennett, D. L., Bril, V., Russell, J. W., & Viswanathan, V. (2019). Diabetic neuropathy. Nature reviews. Disease primers, 5(1), 42. https://doi.org/10.1038/s41572-019-0097-9 Yoon, W. W., & Koch, J. (2021). Herniated discs: when is surgery necessary?. EFORT open reviews, 6(6), 526–530. https://doi.org/10.1302/2058-5241.6.210020 Lurie, J., & Tomkins-Lane, C. (2016). Management of lumbar spinal stenosis. BMJ (Clinical research ed.), 352, h6234. https://doi.org/10.1136/bmj.h6234 Staff, N. P., & Windebank, A. J. (2014). Peripheral neuropathy due to vitamin deficiency, toxins, and medications. Continuum (Minneapolis, Minn.), 20(5 Peripheral Nervous System Disorders), 1293–1306. https://doi.org/10.1212/01.CON.0000455880.06675.5a
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Suffering from burning feet during your workouts? Learn how to make the right footwear & workout adjustments with this guide. For answers to any questions you may have, please call Dr. Jimenez at 915-850-0900 or 915-412-6677