Lack of blood supply (poor circulation) is a common cause of "sleeping" feet, although pinched nerves at the ankles or near the knees can also cause tingling. Temporary paresthesia (tingling) in the soles of the feet is usually not a cause for concern and is easily cured. However, if your feet are constantly asleep or numb, it could reflect a more serious condition such as diabetes, so it's best to get a medical check-up.
Step
Part 1 of 3: Handle It Yourself
Step 1. Change the position of the legs
In many cases, the blood circulation to the legs is stopped due to crossing the legs so that the legs become numb. The blood vessels around the knee can be compressed from crossed legs or other overlapping positions. In addition, the nerves that connect the leg muscles are located next to the blood vessels, so it is normal for the nerves to be squeezed or compressed. If so, simply change your position by not crossing your legs so that the legs get enough blood and the nerves get energy.
- The leg that is crushed is usually the one that "falls asleep".
- Once the blood flows smoothly to the soles of the feet, your feet will feel slightly warm for a few minutes.
Step 2. Stand up
In addition to changing the position of your legs (if crossing your legs causes tingling), getting up from a chair can improve blood circulation. When you stand, you get help from gravity, which draws blood from your thighs to the soles of your feet. Arteries have smooth muscle fibers that contract and push blood down at the rate of your heart, but standing up may speed up the process a bit.
- Moving the soles of the feet in all directions (circular motion for 15-20 seconds) can help blood circulation and reduce tingling more quickly.
- While standing, a little leg stretch (such as bending over with your hands touching your feet) can also help "wake up" your feet.
Step 3. Walk
After changing positions and straightening the blood vessels and/or nerves in the lower legs, walk around to improve blood circulation. Most importantly, make sure your feet are not numb and strong enough to walk, otherwise you could trip or fall and get hurt.
- As soon as you change the position of your feet, the tingling will go away.
- Permanent leg damage can occur if blood flow is blocked and nerves are compressed for hours.
- Moving the soles of your sleeping feet is safer than forcing yourself to walk while you are still numb and tingling.
Step 4. Wear shoes according to your foot size
Foot tingling and/or numbness is sometimes caused by an ill-fitting shoe size. Forcing your feet into shoes that are too small is not good for circulation or nerve flow and can cause your feet to fall asleep, especially if you stand or walk a lot. Therefore, choose shoes that hold the heel tightly, support the arch of the foot, provide enough space to move the toes, and are made of breathable materials (such as leather insoles).
- Avoid wearing high-heeled shoes.
- If these symptoms occur mostly on the top of the foot, loosen your shoelaces.
- Try on shoes at night because this is when your feet are largest due to swelling and less pressure on the arch of the foot.
- When sitting in your workspace, take off your shoes so your feet don't clog and you can breathe.
Step 5. Soak the feet in warm water
In some cases, tingling in the soles of the feet is caused by strained or sprained lower leg muscles, for example calves. Soaking the lower leg in warm water infused with Epsom salt can stimulate circulation and significantly reduce pain and muscle stiffness. The magnesium in salt makes muscles more relaxed. If your problem is inflammation and swelling, after soaking your feet in warm salty water, soak them in ice water until your feet are numb (about 15 minutes).
- Always dry your feet thoroughly before standing and walking after soaking your feet to avoid slipping and falling.
- A diet lacking in minerals (such as calcium or magnesium) or vitamins (such as B6 or B12) can trigger leg pain symptoms.
Part 2 of 3: Alternative Medicine
Step 1. Foot massage
Ask a massage therapist or a friend with similar expertise to massage your feet and calves. Massage relieves tense muscles and improves blood flow. Start massaging from the soles of the feet to the calves to help the veins return blood to the heart. Allow the therapist (or your friend) to massage as hard as you can without wincing.
- Always drink plenty of water immediately after a massage to flush out residual inflammation and lactic acid from the body. If this substance is not excreted can cause dizziness and mild nausea.
- Try applying peppermint massage oil to your feet as it will feel like a prick and energize your feet in a good way.
Step 2. Take a yoga class
Yoga is a part of traditional Chinese medicine that heals through good breathing, meditation, and various challenging body poses. In addition to stimulating the flow of energy, various body poses are useful for stretching and strengthening muscles, as well as improving your posture. Increasing flexibility, especially your legs, can prevent your feet from falling asleep in a crossed or other overlapping position.
- For beginners, yoga poses can cause sore muscles in the legs and other areas; this will go away in a few days.
- If a certain pose causes tingling in your feet, stop immediately and ask the instructor to improve your technique.
Step 3. Consider acupuncture
Acupuncture aims to reduce pain and inflammation and improve circulation by inserting very thin needles into several energy points in the skin and/or muscles. Acupuncture is effective for chronic circulation problems in the feet and associated symptoms, although it is generally not recommended by medical doctors. Based on the principles of traditional Chinese medicine, acupuncture works by releasing various substances such as endorphins and serotonin which function to reduce pain.
- Not all acupuncture points that can help with leg pain and symptoms are located in the vicinity of where the symptoms occur; some spots can be on parts of the body away from the feet.
- Acupuncture is practiced by various health professionals such as healers, chiropractors, naturopaths, physical therapists, and masseurs; whoever you choose, make sure that they are licensed to practice by the authorities.
Part 3 of 3: Deciding When to Get Treatment
Step 1. Consult your family doctor
If the soles of your feet often fall asleep and experience other symptoms such as pain, weakness, temperature or skin color changes, then it's time to make an appointment with a doctor. The doctor will examine your feet and ask about your family medical history, diet, lifestyle, and may even ask you to do a blood test (to check your blood sugar level and determine the possibility of diabetes).
Your doctor may not be a neurologist or circulatory specialist, so you may need a referral to a specialist
Step 2. Get a referral to a specialist
Sleeping feet is not considered a serious health problem, it only causes discomfort, but there are several conditions that have similar symptoms such as neuropathic diabetes, venous insufficiency (leakage of the valves of blood vessels in the lower legs), chronic compartment syndrome (swelling of the muscles of the lower legs)., or peripheral arterial disease (PAD). If this is the case, you may need a specialist to confirm your diagnosis, such as a vascular surgeon, neurologist, or orthopedist (muscoskeletal specialist).
- Foot symptoms associated with diabetic neuropathy include: numbness and tingling, numbness to pain or temperature changes, muscle cramps, burning pain, muscle weakness, ulcers that don't heal, pain from light touch, changes in toenails.
- Risk factors that trigger neuropathy are diabetes type 1 and 2, dyslipidemia, smoking, and high blood pressure. Cardiovascular disease doubles the risk of developing neuropathy.
- Common symptoms of venous insufficiency include: swelling of the lower legs and ankles, pain and fatigue in the legs, browning of the skin on the soles of the feet and lower legs, numbness and tingling, stasis ulceration. Diagnosis is made by venous ultrasound with reversed flow.
- Some causes of venous insufficiency are: increasing age, heredity, standing too long, increasing body mass index, smoking, sitting too much, lower leg trauma.
- Vascular ultrasound is a completely painless procedure that allows the doctor to review the function of the veins and arteries in the lower leg.
- PAD is a disease of the arteries of the lower leg and is characterized by cramping of the pelvic, thigh, or calf muscles when walking, climbing stairs, or exercising; The pain will go away when you rest. The pain is an indication that your feet and soles are not getting enough blood flow. PAD increases the risk of coronary artery disease, stroke, and heart attack.
- Factors causing PAD include: age over 70 years, history of smoking or diabetes, abnormal heart rate, and atherosclerosis.
- A neurologist may suggest testing the ability of the nerves in your feet through a nerve conduction study (NCS) and/or electromyelography (EMG) to transmit electrical messages.
Step 3. See a podiatrist
A podiatrist is a foot specialist who can give you professional advice on foot problems if symptoms persist and become chronic. A podiatrist will check if your foot has ever had an injury that might damage nerves or the growth of a benign tumor or tumor that irritates and/or presses on nerves or blood vessels. Podiatrists can also provide advice on making special shoes or orthotics to make your feet more comfortable and protected.
A neuroma is a harmless growth of nerve tissue, which is commonly found between the ring and middle toes. This can cause pain and tingling in the soles of the feet
Suggestion
- Avoid crossing your legs or ankles when sitting because it can put your feet to sleep.
- Don't sit or stand in one place for too long. Move around a lot, especially if you sit a lot during work.
- Quit smoking because smoking has a labor effect on blood pressure and circulation.
- Do not drink alcohol in excess because ethanol is toxic to the body, especially the small blood vessels and nerves that supply blood to the legs.
- About 2/3 of people with diabetes have mild to severe nerve damage, which can cause tingling in the feet.
- Try moving your toes one at a time, then the muscles of the sole of the foot, then the whole foot. This may be painful but will help you get better quickly.
- Move a lot.
- Wash feet with warm water; this will stimulate and facilitate blood flow.
- Move your fingers and soles of your feet.
