Numbness & Tingling In The Last Two Toes When Exercising

Numbness and tingling in the two outside toes during or after exercise indicates a problem with the nerves. Numbness and tingling in the extremities can be due to compressed or irritated nerves, peripheral neuropathy, trauma or spinal disorders such as bulging or ruptured disks, arthritis or muscle spasms surrounding the nerves. If simple solutions don't help, see a doctor for an accurate diagnosis.

Anatomy

The posterior tibial nerve runs down the back of the leg and travels behind the inner ankle bone through a tunnel called the tarsal tunnel, which also contains the tendons of three small muscles. In that tunnel, the posterior tibial nerve branches into the medial and lateral plantar nerves. The medial plantar nerve connects to the three inside toes, and the lateral plantar nerve supplies muscles and skin of the two outside toes -- the little toe and half of the fourth toe.

Tarsal Tunnel Syndrome

Numbness and tingling of just the two outside toes suggests that the lateral plantar nerve is being compressed or irritated. This could simply be from wearing athletic shoes that don't fit well. If shoes press on the tarsal tunnel, under the inner ankle bone, or squeeze the toes, the nerve is compressed. Check whether your shoes press too closely on the ankle bones, rub the tissue under or behind the inner ankle, are too tight around the opening or squeeze your toes.

Tendons in the Tarsal Tunnel

If the muscles that connect to the tendons in the tarsal tunnel are in spasm, stretching them can relieve pressure on the posterior tibial nerve and the lateral plantar nerve. Calf and shin stretches help and can be as simple as pointing your toes as much as you can, alternating bending your ankle with aiming your toes toward your knee. If you can feel tension in any specific spot on the your calf, press into that area with your thumb or fingers and hold the trigger point while you continue to flex and extend your ankle and toes until the tension relaxes.

Further Diagnosis

If wearing better shoes and stretching the shin and calf of the affected leg don't help, the nerve compression or irritation might be due to other causes, including foot pronation -- flat feet -- or other abnormalities of the foot. Your doctor may prescribe orthotics for your shoes. The symptoms also can be caused by excess weight, rheumatoid arthritis, peripheral neuropathy, or simply swollen feet. It may be due to problems in your spine such as arthritis, bone erosion or bulging disks. The only way to know for sure is to see your doctor for an evaluation.