Burning Feet When Walking or Running: Causes and Solutions

Ever felt like your feet were on fire halfway through a walk? You’re definitely not the only one. That burning, tingling, or pins-and-needles feeling can turn something as simple as a stroll around the block into something you’d rather avoid.

Burning feet walking or running — image from @krugermediauk

While it’s common, it’s also incredibly frustrating. The good news? There are real reasons this happens, and even better, there are ways to fix it.

In this article, we’re breaking down what’s really going on when your feet start burning mid-walk or run. From potential causes to simple strategies (yes, the right shoes can help a ton), you’ll have the tips to keep your feet feeling good from start to finish.

Because when your feet are happy, you’re likely to keep going!

What Causes Burning Feet When Walking or Running

Figuring out what’s behind that burning feeling is the first step to actually fixing it. Here are some of the most common culprits behind that fiery feeling:

Wearing the Wrong Shoes

Your shoes can make or break how your feet feel, especially on longer walks. The wrong pair can create pressure in all the wrong places, mess with your circulation, and trap heat, all of which can lead to that frustrating burning feeling.

If your shoes don’t breathe well or don’t offer enough support, your feet are going to let you know. Look for walking or running shoes that actually match what you’re doing, and don’t be afraid to throw in some quality insoles if you need a little extra cushion or arch support.

Checkout these articles if you’re on your feet all day:

Hot Spots

Poorly fitted shoes or even the wrong type of sock can lead to excessive friction. When your feet are constantly rubbing against the inside of your shoes, it can lead to irritation and eventually that unbearable burning feeling or unwanted blisters.

Pay attention to how your feet feel during the day. If you notice early signs of irritation, that’s your cue to address the problem before it escalates.

Sweat

You might not think about it, but sweat plays a significant role in foot comfort. Excessive sweating can create a moist environment inside your shoe, which in turn can irritate your skin.

Once your skin is irritated, the likelihood of experiencing that burning sensation increases.

Long Hours on Your Feet

One of the most common reasons your feet might feel like they’re burning? Super long, non-stop days. When your feet are putting in long hours, especially on hard or uneven surfaces, they can start to feel the heat. Literally.

It’s like asking them to pull overtime without any kind of break. The longer you’re on your feet, the more stressed your muscles become, and that burning feeling can slowly build.

If you’ve had a longer day than usual or pushed your walk a little too far, your feet might just be overworked, and it could tie into the next factor, too.

Medical Conditions That Can Cause Burning Feet

Sometimes your feet are trying to tell you something about your overall health, sending pain signals to tell you that something might be wrong.

If you’ve addressed all the external factors like footwear and still find yourself troubled by burning feet, you may be dealing with an underlying medical issue.

Athlete’s Foot

Foot conditions like athlete’s foot can also make your feet feel like they’re burning. Fungal infections thrive in warm, moist environments—like the inside of a shoe—and can irritate your skin, leading to that fiery feeling.

Ways to treat fungal infections:

topical creams
apple cider vinegar (it has antimicrobial effects)
a foot soak of baking soda and water
go barefoot and let your feet air out as often as possible

Diabetes

One of the earliest symptoms of diabetes can be a tingling or burning sensation in the feet. This is due to high blood sugar levels affecting the nerves, known as diabetic neuropathy. In fact, one data shows that about half of people with diabetes have some type of nerve damage.

The sensation can range from mild to severe and often worsens at night. If you’re experiencing persistent burning and have other symptoms like frequent urination, thirst, and fatigue, it might be a good idea to get checked for diabetes.

Nerve Damage

Aside from diabetes, other types of nerve damage or peripheral neuropathy can cause your feet to burn. Excessive alcohol use, exposure to toxins, or even some medications can cause nerve pain in your feet.

If you’re feeling constant pain, tingling, or burning without an obvious external cause, nerve damage could be the issue.

Hypothyroidism

While it may not be the first thing that comes to mind, hypothyroidism can also contribute to that uncomfortable burning sensation in your feet.

This condition occurs when your thyroid gland doesn’t produce enough thyroid hormones, leading to a variety of symptoms that can range from fatigue and weight gain to, you guessed it, burning feet.

Tarsal Tunnell Syndrome

Tarsal Tunnel Syndrome may not be as widely discussed as other conditions, but it’s another potential culprit behind that burning sensation in your feet. This condition occurs when the tibial nerve, which runs through the tarsal tunnel along the inner leg, becomes compressed or pinched.

Vitamin Deficiencies

Lacking certain vitamins can affect nerve function and lead to burning feet.

For example, deficiencies in Vitamin B can result in a range of symptoms, including that uncomfortable burning sensation in your feet. If you suspect a deficiency is causing your issues, blood tests can confirm this and supplementation can often resolve the problem.

Other medical problems that can contribute to burning feet:

kidney disease
Lyme disease
peripheral artery disease (PAD)
complex regional pain syndrome (CRPS)

If you’ve tried better shoes, moisture-wicking socks, and all the usual fixes but your feet still feel like they’re on fire, it might be time to dig a little deeper. Sometimes, that burning sensation can be tied to an underlying medical issue.

In that case, don’t tough it out, check in with a healthcare provider to figure out what’s really going on and get a plan that actually helps.

Symptoms of Burning Feet

That hot, burning feeling underfoot is usually pretty hard to miss, but sometimes it’s tough to describe exactly what you’re feeling.

Paying attention to what your feet are telling you can help you figure out whether it’s something simple, like ramping up your mileage too fast, or if there might be something more going on.

The more symptoms you’re noticing, the more likely it is that shoes alone aren’t to blame.

Burning Sensation

The most prominent and unmistakable symptom is the persistent burning or heat-like sensation that envelops one or both of your feet. This sensation can range from a mild, nagging discomfort to an intense, searing pain. It’s often described as feeling as though you’re walking on hot coals or standing on a heated surface.

This burning sensation can be localized or extend throughout the entire foot.

Tingling or Numbness

In addition to the burning sensation, you might experience tingling or pins-and-needles sensations in your feet. This tingling is often a sign of nerve involvement. It may start subtly and progress as you continue to walk. In more severe cases, you might even experience numbness in your feet.

Numbness can make it challenging to maintain your balance and feel the ground properly while walking, increasing the risk of tripping or stumbling. Checkout more causes of numb feet while runninng.

Swelling

Burning feet can also be accompanied by visible swelling. Inflammation caused by various factors, such as overuse, poor footwear, or underlying medical conditions, can lead to puffiness in your feet and ankles.

This swelling can exacerbate the sensation of heat and discomfort, making it essential to address both the swelling and the underlying issue causing it.

Redness and Warmth

Increased blood flow to the affected area often results in redness and warmth in the feet. These symptoms are closely related to inflammation and may be noticeable to the touch.

Redness and warmth, while not inherently harmful, can be distressing and indicative of an underlying problem that should be addressed.

Tips to Prevent Hot, Burning Feet When Walking or Running

The best way to tackle burning feet is to prevent the problem from happening in the first place. A little preparation can make your walks or runs far more comfortable. Here’s a breakdown of what you can do to keep your feet cool and comfy.

feet burning while running

#1 Choose the Right Footwear

It all starts with picking the right pair of shoes. Your footwear should fit well, offer good arch support, and be designed for your specific activity.

For example, if you’re going on a trail run, make sure you have good trail running shoes that offer grip and ankle support.

If you’re planning on a leisurely walk, opt for cushioning and flexibility. A well-fitted shoe minimizes friction and pressure points, keeping that burning feeling at bay.

#2 Invest in Moisture-Wicking Socks

Keeping your feet dry is a big step towards avoiding irritation.Good running socks are specifically designed to pull sweat away from your skin (aka moisture-wikcing) and onto the fabric’s surface, where it can evaporate.

These socks can be a game-changer, especially in hot weather or during intense exercise. If you’re prone to sweating, consider carrying an extra pair with you so you can swap them out during your activity.

#3 Stretching Tight Muscles (including your feet)

Stretching your feet and legs before you head out can help improve circulation, preparing your muscles and nerves for physical activity.

Good circulation can prevent the sensation of burning in your feet. Spend a few minutes doing some dynamic stretches to warm up your feet, ankles, and calves. Toe raises, ankle circles, and calf stretches are all good options to include in your warm-up routine.

#4 Stay Hydrated to Keep the Heat Away

Dehydration can worsen many types of discomfort, including that burning feeling in your feet. Lack of hydration can affect your body’s ability to regulate heat and can impair your physical performance.

Make sure to drink enough water before you leave and consider bringing a running water bottle to sip from during your activity.

How to Treat Burning Feet

When your feet are burning while walking, finding immediate relief can be a top priority. Here, we explore several strategies and remedies that can help soothe the discomfort and provide you with much-needed respite.

Home Remedies for Instant Relief

Sometimes immediate relief is the first priority.

Soaking your feet in cold water can provide quick relief from the burning sensation. The cold temperature helps constrict blood vessels, reducing inflammation and numbing the area.
The ocean is a one two punch for being cold and containing salt!
Epsom salt baths are another option; they not only cool down your feet but also provide essential minerals that can help with nerve function.
Over-the-counter creams containing lidocaine can also provide a cooling effect. Personally, I’m a fan of trying things like curcumin in a tumeric supplement. That’s going to reduce inflammation, but not mask pain so you keep overdoing.
A good ole foot massage can also help reduce the burning in your feet. You can easily give yourself a foot massage, or better yet, find someone to do it for you.

Immediately Change Post Workout

Don’t hang around in your shoes for hours after you’ve finished walking or running. This is going to prevent your shoes and socks from drying out after getting them super sweaty.

Wet shoes + socks equals more of a chance for fungus to grow and turn into athletes foot!

Rest and Elevation

One of the simplest and most effective ways to alleviate burning feet is to give them a break. Find a comfortable place to sit or lie down and elevate your legs to encourage better blood flow back to your heart. This can reduce swelling, relieve pressure on your feet, and ease the burning sensation.

Don’t let burning feet hold you back from enjoying your walks or runs. Understanding the root causes and taking preventative steps can help keep your feet cool and comfortable, letting you focus on the scenery, your fitness goals, or just a good conversation with a friend.

If the problem persists, though, seek professional advice. It’s better to address the issue head-on than to let it linger and potentially worsen.

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Burning Feet When Walking or Running: Causes and Solutions