It might be the number one unspoken rule of life: If someone tells you they’re experiencing numb feet, don’t playfully smack their legs – unless you want to risk losing a friend.

Foot numbness, also called paresthesia, is very common. Numbness is often accompanied by a tingling sensation, or the feeling of dull needles pricking the skin. While this “pins and needles” sensation is not necessarily painful, it’s very uncomfortable, and it can be a tad bit nerve-wracking. The feeling is universally known, but few people realize there are actually things you can do at home to alleviate the issue. Let’s dive in!

What Causes Foot Numbness?

There are many reasons your feet may become numb. One of the most common is sitting or standing in the same position for too long, or keeping your legs crossed. 1 Other causes include poor circulation and wearing shoes that are too tight.

Many common medical conditions can make feet feel numb, including peripheral neuropathy, diabetes, fibromyalgia, multiple sclerosis, and migraine headaches. People with diabetes are at risk for losing feeling in their feet if their blood sugar is not properly regulated.2 Certain medications can also make feet numb as a side effect.

If your numbness isn’t a serious risk, explore how you can combat it at home. Here are 12 effective home remedies for foot numbness.

1. Exercise

Since foot numbness is often caused by poor circulation, getting up and moving can improve blood flow and help your feet feel better.3 Taking a brisk walk or jogging for a few minutes can help you get feeling back into your feet. Stretching your feet by flexing and pointing your ankles may also help.

2. Massage

Massaging your feet can help improve circulation and blood flow. 4 This is particularly useful for people who are physically unable to exercise. Some people like to use coconut or olive oil to more easily massage their feet.

3. Vitamin B12

People who are deficient in vitamin B12 may experience numbness in their hands and feet. 5 Vitamin B12 is essential to a healthy diet and can be found naturally in meat and dairy products. Adults need 2.4 micrograms of vitamin B12 daily. 6  If you’re not getting enough in your diet, try taking an over-the-counter supplement. Most multivitamins also contain Vitamin B12.

4. Sleeping Position

If numbness occurs when you’re sleeping (common for those suffering with peripheral neuropathy), try putting a pillow underneath your feet to elevate them when you’re in bed. If you’re experiencing swelling in your feet, elevating them will also help reduce inflammation. 7

5. Electrolyte Supplements

Electrolytes are important minerals in your body that carry a small electrical charge. If you have an electrolyte deficiency, your muscles may feel weak, and numbness can occur. 8 Some common electrolytes are calcium, potassium, magnesium, and sodium. If you aren’t getting enough of these electrolytes from your diet, ask your doctor if you should take supplements.

6. Warm Compress

Using a warm compress on your feet can help them feel normal again. The heat will bring more blood to your feet, improving your circulation. 9 Make sure the compress is warm and not hot – if you don’t have feeling in your feet, you won’t be able to tell if it’s too hot, and the compress may burn your skin. To make a warm compress, simply wet a washcloth with warm water and wring it out. A heating pad could also be used.

7. Hydration

Tingling hands and feet can be an indicator of moderate dehydration. Make sure you’re drinking enough water – men should have about 13 cups of water daily, including all foods and beverages. Women should drink a total of nine cups daily. 10

8. Wearing Properly Fitting Shoes

Too-tight or even too-loose shoes can cause a host of foot problems, including numbness. To ensure you’re buying the right size, have your feet professionally measured. High-heeled shoes can cause a painful condition called Morton’s neuroma. 11 This occurs when a nerve in your foot is constantly pinched, and it can cause your toes to become numb. Wearing comfortable, low-heeled shoes usually stops the numbness associated with this condition.

9. Epsom Salt

Many people enjoy soaking their feet in Epsom salt, which is the more common name for magnesium sulfate. This remedy eases tired muscles and may improve circulation. 12 To use therapeutically, add one to two cups to your bath, then soak for 15 to 20 minutes.

10. Turmeric

Turmeric has been used as medicine in India for over 4,000 years. One of the many medical benefits of turmeric is its ability to improve blood circulation. A recent study showed that taking turmeric can have the same effects on circulation as exercise in postmenopausal women. 13 Many people have used turmeric for nerve-related problems, including numbness of the feet. 14

11. Cinnamon

Cinnamon may be one of the most common spices, but it is also a powerful medicine shown to increase blood circulation, which may help stop foot numbness. 15 This spice also has the added benefit of regulating blood sugar for diabetics. 16

12. Healthy Lifestyle

Smoking can contribute to poor circulation, a major cause of foot numbness. 17 Alcohol can also negatively affect nerve tissue, which makes numbness more likely to occur. 18 Doctors recommend stopping smoking and alcohol intake to stop numbness and tingling. 19 Additionally, obesity may be the cause of foot numbness for some, so losing weight may be beneficial.

When to See a Doctor

Most numbness in the feet is harmless, but it could sometimes indicate a more serious condition. According to the Mayo Clinic, you should seek medical care immediately if your numbness comes on suddenly, if your whole leg is numb, if you’ve recently had a head injury, or if you also experience confusion, weakness, paralysis, or a sudden headache. 20

Foot numbness can be a common problem, especially for older adults and people with certain health conditions. Try these at-home remedies to get your blood circulating properly, and your feet will feel better soon!

For more foot health tips, keep reading here:

5 Signs You’re Wearing Shoes Too Small

3 Flat Feet Exercises (that really help strengthen arches!)

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