Foot Stretches to Relieve Tingling

Tingling feet can occur when your shoes are too tight.
i Hemera Technologies/ Images

Tingling feet can be bothersome as you try to exercise and move about in daily life. Experiencing an odd, tingling sensation in your feet can make it difficult to get motivated to work out. The tingling causes can vary from simple issues such as tight shoes to permanent nerve damage. Stretching different areas of your body -- not just your feet -- can help relieve the tingling. If you have unexplained, prolonged tingling in your feet, see a doctor to rule out any serious issues.

Plantar Fascia Stretches

Stretching the bottom of your foot, which extends the plantar fascia ligament running under the arch, can help relieve tingling by engaging several muscle groups. Tingling may be caused by poor circulation, and stretching and warming up several muscles can help improve the blood flow.

Sit on the floor with your legs straight in front of you. Lean forward and grab your toes, pulling them toward your body. If you have trouble reaching your toes, place a rolled towel on the balls of your feet and hold one end of the towel in each hand while pulling back.

You can also place both hands on a wall and lift your toes. Press them against the wall with your heels on the floor. Lean your hips forward slightly to engage the stretch. These stretches work in your calf, ankle and foot to help relieve tingling.

Toe Stretches

Stretch your toes by sitting in a chair and crossing one foot over one knee. Interlace your fingers between your toes and push gently up and out, stretching each toe. Try spreading your toes without using your fingers to help those muscles get stronger.

Arch Stretch

Stretching the plantar fascia makes the arch longer, but deepening the arch stretches muscles on the side and top of your foot as well. Place your bare foot flat on the floor, then curve it upward so that only the tips of your toes and back of the heel are touching the floor. This move often takes practice. If you can't get the middle of your foot off the floor, place a ball or water bottle under your foot and curl your foot around it.

Sciatic Nerve Stretch

The sciatic nerve runs down your hips and legs, and it can cause tingling in your legs and feet when it becomes inflamed. If the tingling involves your legs or hips as well as your feet, try stretching the piriformis muscle, which runs alongside the sciatic nerve. Lie on your side with your bottom leg straight. Bend your top knee and lay the knee on the floor in front of you, stretching through your hip. Alternatively, lie on your back and pull both knees in toward your chest. Cross your knees, then pull back on the bottom knee to stretch the opposite hip.

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