Tingling & Numbness In The Toes During Exercise

Tingling and numbness in your toes -- possibly bad enough to get in the way of a good workout -- has many possible causes. Some are simple to remedy. However, if your problem is persistent check with a doctor to rule out a medical condition such as diabetic neuropathy, Reynaud's disease, multiple sclerosis or another health issue. More common causes include the wrong footwear, nerve irritation and exercise position.

Shoes and Circulation

There may be a simple reason for the numbness and tingling in your toes as you exercise -- ill fitting shoes. Shoes that are tied too tightly or too small affect your circulation. If one foot is bigger than the other, you'll need looser lacing on that foot. Also make sure your socks are not too thick because this makes shoes too tight. Shoes that are brand-new and not broken in and shoes that are too old sometimes contribute to this problem. It's best to purchase athletic shoes from a store where the staff is knowledgeable and "test drive" them in the store.

Sleepy Foot Syndrome

If you are working out on an elliptical trainer, you may experience "sleepy foot syndrome" similar to the numbness you get when you stand in one position without moving for a long time. In this case you are moving your body, but your foot is planted in one spot on the pedals. To prevent this, move your feet around a bit as you stride and wiggle your toes. Changing direction also helps.

Nerve Irritation

Nerve irritation, called a neuroma, is another possible cause. While the ball of your foot is the most vulnerable area, you are most likely to feel this between your third and fourth toe joints. Your toes may sting, burn or go numb. You also may have a burning or sharp pain on the ball of your foot. Taking a break from high impact activity or machines that increase pressure on the foot ball like the elliptical can help. Arch support or choosing different footwear helps as well. With your shoes, pay special attention to the shoe's toe box. You need enough room for your toes both length- and width-wise. Also ensure the toe box is not too squishy.

Chronic Compartment Syndrome

You may be suffering from chronic compartment syndrome. "Compartments" are groups of muscles, blood vessels and nerves that are covered by a membrane called a fascia that does not stretch easily. With this condition, pressure within a compartment builds, which affects your blood flow when you exercise. In addition to numbness, you may have difficulty moving your foot. Orthotics and anti-inflammatory medicines sometimes help with this condition, but not always. Cross training to include lower impact exercises or exercising on softer surfaces, such as turf instead of pavement, also can help. If such measures don't help surgery is an option. To help prevent this syndrome, make sure you are hydrated before exercise, warm up and cool down and follow a healthy diet.

Other Possible Causes

More rare causes of numb or tingling toes include Raynaud's disease, diabetic neuropathy and multiple sclerosis. Raynaud's is not a well understood disease, but it seems to appear when your blood vessels in your feet or hands "overreact" to cold and stress and go into a vasospasm, which limits blood supply. Hence, your toes -- or your fingers or ears -- go numb. Diabetic neuropathies are nerve disorders that are the result of diabetes. Symptoms include pain or numbness and tingling in your toes and feet, legs, arms or hands. Researchers are still investigating how too much exposure to high blood glucose levels leads to nerve damage, according to the National Diabetes Information Clearinghouse. Numbness in varying areas of your body is one of the most common multiple sclerosis symptoms. The numbness may be mild or severe enough to hamper day-to-day activity, such as numb feet making it hard to walk. This chronic condition attacks your central nervous system and is believed to be an autoimmune disease, according to the National Multiple Sclerosis Society. Check with a health care professional to gain an accurate diagnosis if you are unsure what is causing your numb, tingling toes.