How to Get Rid of an "Asleep" Foot

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Have you ever tried to stand up and you have a tingling, pins and needles sensation in your foot? When you compress nerves in your leg or foot, you can make the limb fall “asleep” temporarily. We know that it can be uncomfortable for a little while, but there are a few things you can do to make it go back to normal. We’ll start with a few easy tips to try for immediate relief before moving on to long-term solutions to prevent it from happening again!

1

Give yourself a foot massage.

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    Gently massage the soles of your feet with your hands. It may feel a little strange at first as you regain feeling, but keep rubbing your foot until the tingling dies down. The more you move and work your foot muscles, the faster they’ll return back to normal. [1]
    • Alternatively, you can also set a tennis ball on the floor and roll it underneath the sole of your foot.
    • Use your favorite lotions or essential oils during your massage for some aromatherapy. [2]
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2

Shake your foot.

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    Since you cut off the blood flow to your foot, wiggle your toes and shake your leg. It might feel a little uncomfortable at first if you have a pins and needles sensation, but it’ll pass within a minute or two as your circulation returns to normal. [3]
    • After your foot feels fine again, make sure you don’t go back into the position that put it to sleep in the first place.
3

Change the position of your legs.

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    If you keep your legs crossed or in weird positions, you may cut off the nerves that make your limb fall asleep. [4] Move your legs around so they aren’t elevated and just relax until your foot wakes up again. [5]
    • You may feel a slight prickly sensation in your foot as soon as you move around. It’s completely normal, and only signals that your circulation is returning.
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4

Take pressure off of your foot.

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    Sitting on top of your foot cuts off the nerves and also makes it fall “asleep,” kind of like a kink in a hose. Move your foot and keep it relaxed so your nerves wake up. You should feel back to normal again within a couple of minutes. [6]
5

Stand up.

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    Carefully stand up and try walking around for a little while. You may feel a tingling feeling with every step on your “asleep” foot, but that’s a sign that your circulation is coming back and it won’t last very long. [7]
    • Sometimes, you may temporarily lose feeling in your foot and won’t be able to support your weight. Stand on your foot that’s “awake” at first before stepping down with the one that’s “asleep.”
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6

Wear shoes that fit properly.

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    Start by loosening your shoelaces and giving your foot some room to breathe to see if that relieves the sensation. If not, your shoe might be too small in other places. [8] Wear shoes that grip your heel tightly, support your arches, and give you enough room to wiggle your toes easily. [9]
    • Take off your shoes when you can so your feet aren’t as constricted.
7

Exercise regularly.

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    Sometimes, the numbness in your legs is caused by plaque build-up in your arteries that limits your circulation. Since exercise prevents build-up, helps condition your muscles, and improves how your muscles absorb oxygen, your legs are less likely to feel numb. [10] Do your best to get about 150 minutes of vigorous exercise throughout the week. [11]
    • Even if you don’t have a big chunk of time during the day, try splitting your exercises up. For example, you can go for a short walk in the morning and do some weightlifting later in the afternoon.
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8

Sleep on your back.

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    Since your body weight could apply pressure on your legs and feet, they may stay “asleep” when you wake up. Try sleeping on your back throughout the night so your body maintains regular circulation. [12]
9

Stop smoking.

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    Do your best to stop using all tobacco products since they contribute to build-up in your arteries, which reduces blood flow to your feet. [13] If you need to, use a smoking cessation product, such as nicotine gum or a patch, to help make quitting easier for you. [14]
    • Stopping smoking can help with numbness caused by diabetes and peripheral artery disease.
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10

See a doctor or podiatrist.

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    If your feet get numb for no obvious reason and it occurs suddenly, it’s time to contact a doctor. Mention your symptoms to your doctor and let them know how frequently you get the sensations. Your doctor may have you switch medications if it’s caused by a side effect, or prescribe you medicines that help with nerve pain. If you continue having foot problems, then they may recommend a podiatrist to help locate the cause. [15]

Expert Q&A

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  • Question
    What should I do if my foot hurts?
    Catherine Cheung, DPM
    Board Certified Podiatrist
    Dr. Catherine Cheung is a double board-certified Podiatrist based in San Francisco, California. With over 20 years of experience, Dr. Cheung specializes in all aspects of foot and ankle care, including complex reconstruction, injury treatment, custom orthotics, bunion surgery, and all general foot and ankle issues. Dr. Cheung is affiliated with the Brown & Toland Physicians and the Sutter Medical Network. She received her BS from UCLA. She earned a DPM from the California College of Podiatric Medicine, completed her residency at the Encino Tarzana Medical Center, and completed a fellowship at the Kaiser Permanente San Francisco Medical Center. She is double board-certified by the American Board of Podiatric Surgery in Foot Surgery and Reconstructive/Ankle Surgery.
    Catherine Cheung, DPM
    Board Certified Podiatrist
    Expert Answer
    Stabilize your foot and avoid wrapping it with anything too tight to avoid cutting off your circulation. Elevate your foot and ice your foot to reduce the pain. If the pain doesn't dissipate or it continues to swell up, see a doctor.
    Thanks! We're glad this was helpful.
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    Not Helpful 3 Helpful 5
  • Question
    Is it normal to go to sleep with pins and needles?
    Chris M. Matsko, MD
    Family Medicine Physician
    Dr. Chris M. Matsko is a retired physician based in Pittsburgh, Pennsylvania. With over 25 years of medical research experience, Dr. Matsko was awarded the Pittsburgh Cornell University Leadership Award for Excellence. He holds a BS in Nutritional Science from Cornell University and an MD from the Temple University School of Medicine in 2007. Dr. Matsko earned a Research Writing Certification from the American Medical Writers Association (AMWA) in 2016 and a Medical Writing & Editing Certification from the University of Chicago in 2017.
    Chris M. Matsko, MD
    Family Medicine Physician
    Expert Answer
    No, this is not normal. Common causes of numbness and tingling include the following: diabetes, hypertension, smoking, vascular disease, and dyslipidemia. You may need to see a neurologist to have a nerve conduction study done to determine the cause.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
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    Yes No
    Not Helpful 26 Helpful 35
  • Question
    What if you foot turns purple while it's asleep?
    Chris M. Matsko, MD
    Family Medicine Physician
    Dr. Chris M. Matsko is a retired physician based in Pittsburgh, Pennsylvania. With over 25 years of medical research experience, Dr. Matsko was awarded the Pittsburgh Cornell University Leadership Award for Excellence. He holds a BS in Nutritional Science from Cornell University and an MD from the Temple University School of Medicine in 2007. Dr. Matsko earned a Research Writing Certification from the American Medical Writers Association (AMWA) in 2016 and a Medical Writing & Editing Certification from the University of Chicago in 2017.
    Chris M. Matsko, MD
    Family Medicine Physician
    Expert Answer
    This is an urgent condition. You need to seek medical attention immediately. You may have arterial insufficiency to the foot leading to the purple color. You will need to have a doppler ultrasound.
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      Tips

      • If nothing works right away, don’t worry. It usually takes a minute or two for your leg to feel normal again. [17]
        Thanks
      • If the pain is unbearable, you can try to distract yourself with other sensations. Gently pinch or scratch another body part, hold some ice, run your hands under water, etc. Remember that it's temporary and you'll feel better in a few minutes.
        Thanks

      Tips from our Readers

      The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.
      • Sometimes, curling your toes for 10 seconds, releasing, then simply shaking your foot should help ease the pain. If needed, repeat the process untll the pain is gone
      • Never keep your foot in one position for a time. If you're sitting or standing for a long period of time, take a walk or rest.
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      References

      1. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4240700/
      2. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5192342/
      3. ↑ https://www.vox.com/2015/3/1/8121321/foot-falls-asleep
      4. ↑ https://share.upmc.com/2017/12/why-does-foot-fall-asleep/
      5. ↑ Catherine Cheung, DPM. Board Certified Podiatrist. Expert Interview. 21 April 2019.
      6. ↑ https://share.upmc.com/2017/12/why-does-foot-fall-asleep/
      7. ↑ https://kidshealth.org/en/kids/foot-asleep.html
      8. ↑ https://wellness.nifs.org/blog/bid/90104/NIFS-Wake-up-Feet-Why-do-your-feet-fall-asleep-when-exercising
      9. ↑ Catherine Cheung, DPM. Board Certified Podiatrist. Expert Interview. 21 April 2019.
      1. ↑ https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-evaluating-and-treating-leg-numbness-and-cramping/
      2. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916
      3. ↑ https://share.upmc.com/2017/12/why-does-foot-fall-asleep/
      4. ↑ https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-problems/foot-problems
      5. ↑ https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-evaluating-and-treating-leg-numbness-and-cramping/
      6. ↑ https://www.niddk.nih.gov/health-information/diabetes/overview/preventing-problems/nerve-damage-diabetic-neuropathies/peripheral-neuropathy
      7. ↑ Catherine Cheung, DPM. Board Certified Podiatrist. Expert Interview. 21 April 2019.
      8. ↑ https://kidshealth.org/en/kids/foot-asleep.html
      9. ↑ https://my.clevelandclinic.org/health/symptoms/21015-numbness
      10. ↑ https://www.nhs.uk/conditions/peripheral-neuropathy/

      About This Article

      Article Summary X

      To get rid of an “asleep” foot, first try to change your leg position by uncrossing your legs or simply standing up to let more blood flow to your foot. Walking around also help you regain feeling in your foot, but be careful not to trip and hurt yourself. If that’s not working, try soaking your feet in a warm epsom salt bath or massaging the foot that’s “asleep.” If the problem persists, talk to your doctor, since an “asleep” foot may be a symptom of a more serious health concern. To learn more from our Physician co-author, like how to get massages or acupuncture, keep reading the article!

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