220 Triathlon

PINS AND NEEDLES

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Q Why do I get pins and needles in my feet when I run? Matthew Bronsen

a Pins and needles, or paraesthes­ia, as it’s medically known, is an abnormal skin sensation such as tingling, pricking, numbness or burning. There appears to be no apparent cause, but there are several things that can exacerbate it:

Overly tightened laces. When going for a run or in transition, it’s common to tie shoe laces tightly, so your foot feels secure. This can puts pressure on the nerves at the top of your foot, causing compressio­n and irritation. Poor circulatio­n. This could be an ongoing condition, or caused by unusually cold temperatur­es. Blood will be diverted to working muscles and vital organs, leaving extremitie­s vulnerable. Bio-mechanical imbalance. Running regularly with incorrect alignment may result in a ‘trapped’ or ‘restricted’ nerve in the foot. This could be due to poor running technique or significan­t weaknesses in the legs.

Regularly stretching calf muscles can help alleviate signs of pins and needles, but if it persists, consult a physio or podiatrist for further examinatio­n of foot mechanics and movement patterns. Nick Beer

Need some advice? Send an email to ask220@220triathl­on.com

 ?? JAMES MITCHELL ?? Beware overly-tightened laces: a speedy transition leaves little time for perfection, but using elastic laces helps you avoid paraesthes­ia and stay strong to the finish
JAMES MITCHELL Beware overly-tightened laces: a speedy transition leaves little time for perfection, but using elastic laces helps you avoid paraesthes­ia and stay strong to the finish

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