You've just worked out and cooled down. You make your way to an easy chair, put your feet up and start to bask in the knowledge that you've done a good deed for your mind and body. But then, your foot begins to tingle and numbness sets in. Or, perhaps you get tingling in both feet. In either case, you may question whether exercise is helping or hurting your condition. There are several possible causes for your condition, and it will serve you well to diagnose the problem so you can address the underlying problem.
Pinched Nerves
A pinched nerve refers to a condition that results from compression, constriction or stretching of nerves. Pinched nerves symptoms include numbness, a feeling of "pins and needles," a burning sensation or pain that radiates outward from the pinched nerve. Sometimes pain can be referred, meaning a nerve is pinched further up the neural pathway but pain is experienced elsewhere. For example, a pinched nerve in the lower back can cause symptoms in the foot or toes. The extent of injury because of a pinched nerve can be minor and temporary, can lead to further problems such as peripheral neuropathy or tarsal tunnel -- a condition similar to carpal tunnel that affects the foot -- or can be permanent. Early diagnosis and treatment is important to avoid complications and to avert permanent damage.
Diagnosing the Problem
Numbness or pain may indicate a variety of conditions. Cut back on activities that seem to trigger the symptoms and consult with a physician. Often, the location of the sensations can help diagnose the problem. For example, in Morton's neuroma, the most common symptoms involve numbness on the outside of the third toe and the inside of the fourth toe. Other issues that can contribute to numbness, tingling or pain in the foot include metatarsal stress fracture, plantar fasciitis, heels spurs, flat feet or weak arches. Numbness usually suggests some sort of nerve compression, but leave the diagnostic work to your doctor. Your physician may need to conduct a nerve conduction study, MRI or electromyography, which measures the electrical discharge in muscles.
Causes
The cause of your foot pain depends on the specific problem you have. Improper shoes can cause numbness and foot pain, including shoes that are too tight, shoes that provide insufficient room for the toes or provide inadequate arch support. Using poor form, such as curling your toes in your shoe, can disrupt blood flow and cause numbness. If you are overweight, extra pressure is placed on your feet and the supporting bones, nerves and muscles. Try a different exercise routine, such as biking or swimming, which places less stress on your feet and body. Compression of a nerve, a bone spur or a cyst can all cause numbness, no matter what you weigh. Other problems also can contribute to numbness and tingling in your feet, including a herniated lumbar disk or a pinched nerve at S1 of the spinal cord.
Treatment
Treatment depends on the nature and severity of the problem. The most common treatment for a pinched nerve is rest. Avoid activity that compresses the nerve. This may take a few weeks or even a few months. Eliminate activities and exercises that place weight on your back, legs and feet, and monitor to see if the symptoms improve. Corticosteroids can alleviate pain and ease inflammation. Physical therapy or splints may be recommended, and in more serious cases surgery may be necessary. Sometimes, for Morton's neuroma, a fitted arch support can relieve symptoms. You can also try wearing shoes that provide more room for your toes. Experiment with lacing your shoes less tightly and try placing a metatarsal rise under the forefoot to help spread the bones apart.
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