Martial arts practice unavoidably includes putting your body in some unusual positions and physiological states. It's part of the training process. Some of these can lead to severe fatigue, and even cramping, in your legs and feet. White and numb toes, however, are not a normal part of training. They may be a sign or warning of a potentially serious problem.
White, Numb Toes
Numbness in the digits often is caused by compression of the nerves or loss of circulation, according to MayoClinic.com and Dr. Christer Rolf's "Sports Injury Handbook." The whiteness usually comes as a result of low or no blood flow to the toe, meaning that cut-off circulation is the likely cause of toes that are numb and white.
Causes
In most cases on a martial arts mat, this symptom is the result of a stance or other position that restricts circulation to your toes or feet. Possible culprits are positions that place pressure on your calves, thighs or knees; those that place lateral pressure on your ankles; or those where you rest on your ankles and feet. Traditional Japanese and Korean martial arts often have students sit in "seiza," upright with the lower legs tucked beneath the upper legs -- a position that is particularly likely to restrict blood flow to the feet.
What to Do
If you find your toes turning numb and white, get out of whatever position you're standing in. Some martial arts programs may forbid this, but your health is more important than their rules. A skilled instructor will understand. Moving your feet can help restore blood flow, so doing leg swings or kicks or running in place can help accelerate your recovery.
Common Sense Caution
Numbness can be caused by something as simple as lost blood flow -- a sensation known to everyone who has awakened with an "asleep" arm. However, it also can be a symptom of a variety of serious injuries and conditions. If your toes remain white and numb for more than half an hour or so, check with your doctor as soon as possible.
References
- MayoClinic.com: Numbness
- "The Sports Injury Handbook: Diagnosis and Management"; Christer Rolf; 2010
- "Bushido Martial Arts Instructor Training Manual: Professor"; Jason Brick, et al.; 2006
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