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This article was co-written by Catherine Cheung, DPM. Catherine Cheung is a podiatrist living in San Francisco, California. Cheung specializes in the treatment of all foot and ankle conditions, including complex shaping. Dr. Cheung is affiliated with Brown & Tpand Physicians and Sutter Medical Network. She holds a medical degree from the University of California Department of Medicine, completed a residency at Encino Tarzana Medical Center, and a doctoral student at Kaiser Permanente San Francisco Medical Center. She is certified by the American Board of Podiatry.
There are 16 references cited in this article that you can view at the bottom of the page.
This article has been viewed 18,246 times.
Reduced blood supply (poor blood circulation) is probably the most common cause of “numbness in the legs”. In addition, temporary compression in the ankle nerve or near the knee can also cause a “crawling” sensation in the leg. [1] X Research Source Temporary paresthesia of the feet (scientific name for numbness in the legs) is not a cause for concern and can be easily treated. However, persistently numb feet can be a sign of a more serious problem, such as diabetes, so you need to see your doctor for an evaluation.
Steps
Self-healing foot numbness
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Change foot position. In most cases, reduced blood flow to the legs by crossing the legs is the reason for the numbness. The blood vessels around the knee can be compressed when the leg is crossed or in an improper position. Moreover, the nerves distributed in the leg muscles are in the blood vessels, so it is certain that the nerve will be pinched when crossing the leg. Therefore, changing posture, not crossing the legs will help improve blood circulation to the legs and nerves. [2] X Research Source
- When crossed, the leg that is on top is usually the “numb” leg.
- When blood begins to circulate properly to the leg, the leg will feel slightly warmer and throbbing for a few minutes.
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Stand up. In addition to changing the position of your legs (if your leg numbness is caused by crossing your legs), you should get up to improve blood circulation. When standing, gravity helps pull blood from the thighs to the feet. Arteries have smooth muscle fibers that contract and push blood down, which correlates with heart rate, and standing up speeds up this process. [3] X Research Sources
- Moving the body in multiple directions (circular motion) for 15-20 seconds also improves circulation and relieves numbness faster.
- When standing, you can stretch your legs slightly (eg, by bending your hips or bending your knees to touch your nose) to help relieve leg numbness.
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Go. After changing positions, releasing blood vessels and/or nerves in your legs, you should walk around to promote circulation. One thing you need to keep in mind is to make sure your feet have feeling and enough force to move; otherwise, you will stumble and get injured. [4] X Research Sources
- After changing positions, the numbness in the legs will gradually disappear after a few minutes.
- Legs can be permanently damaged if blood circulation is reduced and nerves are pinched for hours. [5] X Research Sources
- If the leg numbness is severe, gently shaking the foot is a safer alternative to walking.
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Wear shoes that fit your feet. Sometimes, wearing shoes that don’t fit can also cause foot numbness. Stuffing your feet in tight shoes is bad for circulation and nerves, causing your feet to go numb – especially if you walk or stand a lot. [6] X Source of Research Therefore, you should choose shoes that fit your heel, support the soles of your feet, have enough room to wiggle your toes, and are made of breathable materials (e.g. leather soles) .
- Avoid wearing high heels that hug your toes.
- If the symptom is mainly on the upper part of the foot, you should try loosening the shoelaces.
- Buy shoes in the afternoon because that’s when feet reach their greatest size, usually due to swelling and pressure on the soles of the feet. [7] X Research Sources
- When sitting at work, you can take off your shoes so that your feet are less tight and you can breathe.
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Soak your feet in warm water. In some cases, leg numbness can be caused by the muscles of the lower leg (eg, calves) being tightened or contracted. Soaking feet and legs in warm salt water can stimulate circulation and reduce pain and muscle tension significantly. [8] X Research Source Magnesium in salt helps to relax muscles. If your feet are inflamed and swollen, after soaking your feet in warm water, you should continue to soak them in ice water until your feet feel numb (about 15 minutes).
- Always dry your feet before you stop soaking them and get up so you don’t slip.
- A diet lacking in minerals like calcium and magnesium or vitamins like vitamins B6 and B12 can contribute to uncomfortable symptoms in the feet and legs.
Receiving alternative therapy
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Foot/leg massage. Ask a professional or a friend to massage your feet and legs. Massage helps relieve muscle tension and stimulates better blood circulation. [9] X Trusted Source Mayo Clinic Go to the source Start massaging from your toes and work your way up your legs to help return blood from your veins to your heart. Allow a professional (or friend) to give you a more intense and comfortable massage.
- Always drink plenty of water immediately after a massage to flush the byproducts of inflammation and lactic acid from the body. Not drinking enough water after a massage can cause a headache or mild nausea.
- Consider applying a minty massage lotion to your feet, as the lotion enhances the burning sensation for faster relief of numbness.
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Join a yoga class. Yoga is a discipline of traditional Indian medicine that promotes health through proper breathing exercises, meditation, and challenging postures. [10] X Trusted Source Mayo Clinic Go to the Source In addition to stimulating energy circulation, yoga poses help stretch and strengthen muscles, and improve posture. Flexibility exercises, especially in the legs, will help prevent numbness in your legs when you cross your legs or put them in the wrong position.
- If you are just starting out, yoga poses can cause pain in the calf muscles and many other places, but the pain should subside after a few days.
- If certain yoga poses make your legs more numb, you should stop practicing and ask your trainer for instructions on how to correct the posture.
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Consider acupuncture therapy. Acupuncture is the practice of inserting thin needles into acupuncture points in the skin and/or muscles to relieve pain, reduce inflammation, and improve circulation. [11] X Trusted Source Mayo Clinic Go to Source Although not often recommended by doctors, acupuncture can be effective in cases of poor blood circulation to the legs and related symptoms. Based on the principles of traditional Chinese medicine, acupuncture helps to release many substances including endorphins and serotonin to reduce feelings of discomfort.
- Not all acupressure points that help relieve the sensation of numbness in the legs are located near where the symptoms appear, but they can be located in other parts of the body further away.
- Acupuncture is performed by a variety of health care professionals, including physicians, chiropractors, naturopaths, physical therapists, and licensed massage therapists. profession.
Know when to seek medical attention
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Go to a doctor. If your legs are constantly numb and have additional symptoms such as pain, weakness, changes in temperature and color, you should see your doctor right away. [12] X Trusted Source Mayo Clinic Go to the source Your doctor will examine your feet, ask about your medical history, eating habits and lifestyle, and may even order blood tests. (to check blood glucose levels and rule out diabetes).
- Your doctor may refer you to a neurologist or a circulatory specialist.
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Receive referrals to see specialists. The occasional numbness in the legs is not a serious problem (just makes you uncomfortable) but there are some serious health problems that can cause similar symptoms, such as diabetic neuropathy, venous insufficiency (leaky leg vein valve), chronic compartment syndrome (leg muscle swelling), or peripheral artery disease (PAD). [13] X Research Source You should therefore see a specialist, such as a vascular surgeon, neurologist or orthopedist (musculoskeletal specialist), for an accurate diagnosis.
- Symptoms in the legs from diabetic neuropathy include: numbness and tingling, decreased ability to perceive pain or temperature changes, muscle contractions, burning, muscle weakness, painful and non-healing ulcers, pain when light touch, changes in toenails. [14] X Trusted Source Mayo Clinic Go to Source
- Risk factors for neuropathy include: type 1 and type 2 diabetes, dyslipidemia, smoking, and high blood pressure. Cardiovascular disease also doubles the risk of neurological disease.
- Common symptoms of varicose veins include: swelling of the legs and ankles, painful or tired legs, thick, tough, and discolored skin on the feet and legs, numbness and tingling, and blood-soaked ulcers. [15] X Credible Source Cleveland Clinic Go to Source Reversible venous ultrasound can help diagnose venous insufficiency.
- Risk factors for venous insufficiency include: age, family history, prolonged standing, increased BMI, smoking, sedentary lifestyle, and leg injuries.
- Vascular ultrasound is a painless procedure that helps doctors assess the function of the arteries and veins of the leg.
- Peripheral artery disease is a disease in the arteries of the legs and manifests as the hip, thigh or calf muscles contract when walking, climbing stairs, exercising, etc., causing pain; The pain usually goes away when you rest. [16] X Trusted Source American Heart Association Go to the Source Pain is a sign that the legs and feet are not getting enough blood supply. Peripheral artery disease increases the risk of coronary artery disease, stroke, and heart attack. [17] X Trusted Source American Heart Association Go to Source
- Risk factors for peripheral artery disease include: being over 70 years old, having a history of smoking or having diabetes, irregular heart rhythms, and atherosclerosis.
- The neurologist may order nerve conduction studies (NCS) and/or electromyography (EMG) to check the electrical ability of the nerves in the legs and feet.
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Go to a podiatrist. A podiatrist is a specialist who examines the feet and can offer a different opinion on a foot problem if the numbness persists and becomes chronic. The doctor will check to see if there are any injuries to the leg that are causing nerve damage or if there are benign tumors that are causing irritation and/or if the nerves or blood vessels are compressed. Your podiatrist may also recommend that you wear orthopedic shoes or shoes designed specifically for your feet to increase comfort and protect your feet.
- A neuroma is a benign tumor of nerve tissue, usually between the third and fourth toes, that can cause pain and numbness in the foot. [18] X Research Sources
Advice
- Do not cross your legs or ankles when sitting to avoid numbing the legs.
- Do not sit or stand in one place for too long. Find ways to move around often if you have a desk job.
- Quit smoking because smoking negatively affects blood pressure and blood circulation.
- Don’t drink too much alcohol because ethanol is toxic, especially to the small blood vessels and nerves to the legs.
- About two-thirds of people with diabetes have mild to severe symptoms of nerve damage, which can lead to numbness in the legs.
- Try wiggling each toe, then different muscles in the foot and the entire leg. This method can be painful, but will help the leg go away faster.
- Try to walk more.
- Turn on warm water running on your feet to stimulate and improve blood circulation.
- Wiggle your toes and feet.
- If you go to school or work, try different positions and try to move your feet.
Warning
- See your doctor right away if you have any of the following signs or symptoms: rapidly increasing pain and swelling in your legs, weakness in your legs or legs, high fever, rapid color change in your legs, sudden unexplained weight loss.
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This article was co-written by Catherine Cheung, DPM. Catherine Cheung is a podiatrist living in San Francisco, California. Cheung specializes in the treatment of all foot and ankle conditions, including complex shaping. Dr. Cheung is affiliated with Brown & Tpand Physicians and Sutter Medical Network. She holds a medical degree from the University of California Department of Medicine, completed a residency at Encino Tarzana Medical Center, and a doctoral student at Kaiser Permanente San Francisco Medical Center. She is certified by the American Board of Podiatry.
There are 16 references cited in this article that you can view at the bottom of the page.
This article has been viewed 18,246 times.
Reduced blood supply (poor blood circulation) is probably the most common cause of “numbness in the legs”. In addition, temporary compression in the ankle nerve or near the knee can also cause a “crawling” sensation in the leg. [1] X Research Source Temporary paresthesia of the feet (scientific name for numbness in the legs) is not a cause for concern and can be easily treated. However, persistently numb feet can be a sign of a more serious problem, such as diabetes, so you need to see your doctor for an evaluation.
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