How to Get Rid of an "Asleep" Foot

Co-authored by Catherine Cheung, DPM and Hunter Rising

Last Updated: March 29, 2023 References Approved

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.

Rubbing your feet may help relieve the sensations faster. 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]
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PubMed Central
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- 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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  PubMed Central
  Journal archive from the U.S. National Institutes of Health
  Go to source}

2

Shake your foot.

Moving your foot around improves your circulation. 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]
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- 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.

Sitting in the same position can cause pins and needles in your foot. If you keep your legs crossed or in weird positions, you may cut off the nerves that make your limb fall asleep.^{[4]
X
Research source} Move your legs around so they aren’t elevated and just relax until your foot wakes up again.^{[5]
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Expert Source

Catherine Cheung, DPM
Board Certified Podiatrist
Expert Interview. 21 April 2019.}
- 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.

4

Take pressure off of your foot.

Relieving compressed nerves in your foot helps with any tingling. 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]
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5

Stand up.

Getting up and walking around gets your blood flowing. 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]
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- 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.”

6

Wear shoes that fit properly.

Try a different pair of shoes if your feet fall asleep while you’re working out. 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]
X
Research source} Wear shoes that grip your heel tightly, support your arches, and give you enough room to wiggle your toes easily.^{[9]
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Expert Source

Catherine Cheung, DPM
Board Certified Podiatrist
Expert Interview. 21 April 2019.}
- Take off your shoes when you can so your feet aren’t as constricted.

7

Exercise regularly.

Working out improves leg circulation so you’re less likely to feel numb. 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]
X
Research source} Do your best to get about 150 minutes of vigorous exercise throughout the week.^{[11]
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Mayo Clinic
Educational website from one of the world's leading hospitals
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- 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.

8

Sleep on your back.

Lying on your back can help if your foot falls asleep at night. 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]
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9

Stop smoking.

Smoking constricts your blood vessels and can lead to numbness. 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]
X
Trustworthy Source
National Institute of Diabetes and Digestive and Kidney Diseases
Health information from the National Institute of Diabetes and Digestive and Kidney Diseases, a division of the U.S. National Institutes of Health
Go to source} If you need to, use a smoking cessation product, such as nicotine gum or a patch, to help make quitting easier for you.^{[14]
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Research source}
- Stopping smoking can help with numbness caused by diabetes and peripheral artery disease.

10

See a doctor or podiatrist.

Long-term tingling and numbness may be a more serious condition. 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]
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Trustworthy Source
National Institute of Diabetes and Digestive and Kidney Diseases
Health information from the National Institute of Diabetes and Digestive and Kidney Diseases, a division of the U.S. National Institutes of Health
Go to source}
- A podiatrist can prescribe custom shoes or inserts that protect your feet and keep them more comfortable.^{[16]
  X
  Expert Source
  
  Catherine Cheung, DPM
  Board Certified Podiatrist
  Expert Interview. 21 April 2019.}

Expert Q&A

Question

What should I do if my foot hurts?

Catherine Cheung, DPM
Board Certified Podiatrist
Dr. Catherine Cheung is a board certified Podiatrist based in San Francisco, California. Dr. Cheung specializes in all aspects of foot and ankle care, including complex reconstruction. Dr. Cheung is affiliated with the Brown & Toland Physicians and the Sutter Medical Network. 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 board certified by the American Board of Podiatric 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.
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.
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.

Warnings

Contact your doctor if you have sudden weakness, difficulty breathing, or confusion along with the numbness in your foot since it could be the sign of a more serious condition.^{[18]
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Avoid using standard over-the-counter pain medication because it usually doesn’t work very well.^{[19]
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National Health Service (UK)
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