Elliptical machines give you an efficient and effective workout, especially if you suffer from hip or knee joint sensitivity. However, frequent users of the elliptical machine often complain of numbness or tingling in the toes and feet during their workouts. A number of factors, such as an incorrect stance, shoes that are too tight or overuse of the machine, may play a part in this discomfort.
Possible Causes
Your condition may be caused by a number of factors. According to Net Wellness, a consumer health information website from the University of Cincinnati, constant pressure on the balls of your feet can decrease blood flow to the toes, causing numbness. Shoes that are too small or laced too tight can also cause poor circulation and foot discomfort during exercise.
Morton's Neuroma
Morton's neuroma is a health condition that causes nerve irritation in the bottoms of the feet, as the tissue around one of the nerves leading to the toes thickens. The ball of the foot, where most of the weight and pressure of the body is focused, is sensitive and therefore extra vulnerable to nerve irritation. The most common area of neuroma in the foot is between the third and fourth toe joints, which causes foot numbness. The flexed position of the foot coupled with the forward shift of body weight during exercise exacerbate this problem. Treatment often includes a change in footwear, the use of shoe inserts or corticosteroid injections.
Treatment and Prevention
Try to keep your feet and heels on the step platform of the machine throughout duration of activity. You should also stand up straight with your shoulders back and distribute your weight evenly on both feet. Wiggle your toes periodically throughout the exercise session to relieve pressure and to promote circulation in the feet. Examine your footwear. Invest in a good pair of athletic shoes that you can dedicate to your workouts. Your shoes should be supportive and comfortable, with ample flexibility.
Other Suggestions
If you experience toe numbness or tingling during elliptical use, consider keeping the elliptical flat if it has an incline feature. Avoid long elliptical workouts, as your risk of toe numbness may increase the longer you stay on the elliptical. Consider cross-training as a part of your workout regimen, and incorporate other types of activity for aerobic exercise along with the elliptical. A day or two of rest may also help relieve your condition.
