Should foot numbness during workouts alarm you?
Q: When I’m on the elliptical machine trying to do my cardio, my feet feel like they’re falling asleep. Should I be concerned?
A: Extra pressure on the nerves of the feet can occur with weight-bearing exercise, causing the feet to swell or feel numb. Weight-bearing activities are those where the body is upright such as stair climbing, walking, running and the elliptical. Faulty movement patterns, rolling the feet out or in excessively, can also place unnatural pressure on the feet. Numbness can be associated with neuromas and other medical conditions, and so if symptoms persist, it is important to check with your doctor.
Other possible causes of foot numbness include:
Decreased flexibility in the foot and ankle, muscles in one leg or foot are weaker than the other, and tightness in the Achilles tendon
Repetitive, high impact activities and/or improper form
Being overweight Sudden increases in activity level
Footwear must be wide enough to allow room for the toes and forefoot yet not so loose that they prevent adequate support. Shoes should bend only at the ball of the foot, not in the center of the arch. Laces should not be pulled too tightly. When shopping for shoes, check with a footwear store professional, who can look at your gait, obtain measurements and provide recommendations as to which shoes are best for your chosen activity. Have your feet measured while you are standing, and because feet are usually not exactly the same size, buy the size measured for the larger foot. Shoes should not need a “breaking-in” period. They should fit comfortably immediately. Try on more than one pair of shoes before making a decision and walk around for a minute or two to get a good idea of comfort and support.
More tips:
When using cardio equipment, avoid coming up onto the toes, which places weight onto the forefoot rather than keeping it evenly distributed.
The heels of your shoes should be snug enough so that they do not slide when you are walking, and there should be enough room to wiggle your toes (half to a full thumb’s distance between the end of your longest toe and the end of the shoe’s toe box).
Manufacturers sizing molds vary, and foot size can change over time, so don’t rely on the size of your last pair of shoes when buying new ones.
Because feet swell as the day goes on, try to shop for shoes in the late afternoon or evening.
Although many shoes are designed exactly the opposite, the widest part of the foot should correspond to the widest part of the shoe.
When trying them on, wear the same type of socks you expect to be wearing with the shoes you are buying. If you wear orthotics or other inserts, take them along to shoe fittings.