When your feet go numb, it is usually the result of limited blood flow. When blood flow to one of your extremities is limited or cut off entirely, the affected area will become cold and numb. During a workout, you may be less likely to notice your feet becoming a bit cooler, but you will certainly notice they are numb. Your blood flow can be affected by your socks and shoes or even the way you stand or sit on exercise equipment.
Step 1
Check your shoes and socks. If you tie your shoes so tightly that the impressions of the shoe and shoelaces are still on your foot when you remove them, you may be lacing up too tightly. Tight shoes can inhibit blood flow and cause your feet to go numb. Look for the same signs in your socks, especially a big compression mark around your ankle at the top. Shoes that are worn out and unsupportive may also contribute to numbness.
Step 2
Change the incline on your exercise machine. Some pieces of cardio equipment are notorious for causing numb toes and feet. Many complain about their feet going numb on certain elliptical machines -- often as a result of the incline settings. A machine that puts your feet on a slightly downward angle will cause circulation pressure toward your toes and cause them to go numb -- sometimes in as little as 10 minutes. If the machine has an incline setting that you can adjust to raise your toes above your heels instead of the other way around, you will likely solve the problem.
Step 3
Do shorter cardio sets. Not all equipment has settings that you can adjust to solve your numbing dilemma. If you still want to include those machines in your workout, consider breaking it up by exercising for 10 minutes on one machine and getting off before your toes go numb. Move to another cardio machine for another 10-minute set or do a few strength training exercises before returning for more cardio. String enough short sets together to complete your entire cardio workout. An added benefit of moving from machine to machine is increased variety.
Tips and Warnings
- If none of the suggested changes solve your numbness -- and especially if your feet go numb at other times of the day -- see your doctor. The numbness in your feet could be a sign of a more serious condition.
References
- "The Complete Book of Personal Training"; Douglas Brooks; 2004
- American Council on Exercise: Selection and Use of Exercise Equipment
