Numbness in your feet typically results from standing or sitting for too long in the same position without moving. However, it can also occur due to a nerve injury, herniated disk, poor circulation or vitamin deficiencies, according to Medline Plus. Sometimes, numb feet can be a sign of a serious underlying medical disorder. Consult your doctor if numbness persists or if you experience other unexplainable symptoms. Specific foot and ankle stretching exercises may help to increase circulation and alleviate numb feet.
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Plantar Fasciitis Stretch
Your plantar fascia is a thick tissue that supports the arches of your feet. This seated stretch, which focuses on the plantar fascia, can help warm up you feet and increase circulation after times of inactivity, such as when you first get out of bed or if you've been sitting at your desk for a long period of time. Sit in a chair and plant your feet firmly on the ground. Curl your toes into the ground while raising the arches of your feet, keeping your heels on the ground.
Yoga Foot and Leg Stretch
According to yoga instructor Trina Love Abram in an article for her website, Your Yoga Place, this stretch can alleviate numbness in your legs. This exercise gently stretches your arches, toes and hamstrings. Sit near the front of your chair and have a yoga strap or rolled up towel nearby. Sit up tall and keep your shoulders relaxed. Extend one leg out and wrap the strap or towel around the arch of your flexed foot. Hold both ends of the towel or strap and gently pull the foot towards your body.
Hand and Foot Stretch
This stretch helps extend and lengthen the tiny ligaments between your toes and can help increase circulation in your feet. Sit on the floor in a cross-legged position. Hold your right foot with your right hand, bringing the leg in a bit closer to your body. Interlace your left fingers with your right toes. Spread your fingers as wide as you can to stretch the toes. Then release your fingers and hold the foot with both hands. Rotate your ankle in a clockwise and then a counter-clockwise direction.
Top of the Foot Stretch
This stretch will help stretch the tops of your feet and toes, helping alleviate numbness and tingling sensations. Sit in a chair and cross your right ankle over your left thigh. Hold your right ankle with your right hand. Place your left hand on the top of your right foot and gently pull the foot towards your body. Then place your left hand on your right toes and pull them towards and away from your body.