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Tingling Feet After Exercise: Should You Be Concerned?
Posted 14 Nov

Tingling Feet After Exercise: Should You Be Concerned?

Tingling or numbness in your feet and legs during or after exercise can be an odd sensation. If you’re prone to experiencing it, the most common reasons are related to pressure on nerves or problems with your circulation. For some people, it can also be a sign of an underlying condition. Today, our podiatrists are giving you the lowdown on why you may be getting tingling or numbness in your feet and legs during or after exercise, whether or not you should be concerned, and what you can do to help.

Why Do Feet Tingle After Exercise?

The most common reason for the tingling that our podiatrists see is nerve compression. When you exercise, especially in activities like running, cycling, or using a stationary machine, your feet may remain in a fixed position for extended periods, which can sometimes lead to restricted blood flow or compressed nerves. The result is that you experience a pins-and-needles feeling or numbness. We’ve seen this several times in people who use stair climbers or elliptical machines because of the repeated pressure on the forefoot.

Improperly fitting shoes can also play a significant role. Shoes that are too tight can pinch the nerves or restrict circulation, while shoes that don't provide enough support can lead to problems like metatarsalgia), which causes tingling in the ball of the foot​. It’s no wonder we put so much emphasis on wearing well-fitting shoes!

Tarsal tunnel syndrome is another condition linked to tingling. Similar to carpal tunnel in the wrist, this occurs when a nerve called the posterior tibial nerve in your ankle is compressed, often causing tingling in the foot. This can be triggered by activities that put pressure on your ankle or foot​ , such as sports involving running or jumping or rapid changes in direction. Standing for long periods, especially on hard surfaces, can also contribute by continuously applying pressure to the area around the tarsal tunnel, leading to inflammation or swelling that compresses the nerve. 

Underlying Health Conditions Can cause tingling

Tingling in your feet or legs during or after exercise can sometimes be connected to underlying health conditions that affect your nerves or blood flow. A common example is diabetic neuropathy, which happens when high blood sugar levels in people with diabetes cause nerve damage over time. This nerve damage often affects the feet and legs first and can result in tingling, numbness, or even pain, especially when you’re active and putting extra pressure on your feet. 

For those with diabetes, managing blood sugar levels carefully is crucial to prevent or slow down this type of nerve damage. If you experience these symptoms frequently, it’s important to talk to your doctor, as they can suggest treatments like better blood sugar management, medications, or even physical therapy to help manage the discomfort​.

Another potential cause of tingling in your legs and feet is Peripheral Artery Disease (PAD), a condition where your arteries become narrowed, reducing blood flow to your legs. This lack of proper circulation can cause your legs and feet to feel numb, tingly, or painful, especially after walking or exercising. Since your leg muscles need more oxygen during physical activity, a restriction in blood flow from PAD makes it harder for your muscles to function correctly, leading to these sensations. 

Unlike diabetic neuropathy, PAD is a more serious condition that requires medical attention because, if left untreated, it can lead to more severe complications such as infections, sores, or even limb loss in extreme cases. Early treatment, such as medications or lifestyle changes, can help improve blood flow and reduce symptoms​.

How to Prevent and Treat Tingling After Exercise

Fortunately, there are steps you can take to reduce or prevent tingling in your feet and legs during exercise:

  • Wear properly fitting shoes with adequate support, especially if you have high arches or flat feet.
  • Shift your foot position during exercise to allow better circulation, especially when using stationary machines like ellipticals or bikes.
  • Regular breaks during exercise relieve pressure on your feet and restore blood flow.
  • Stay hydrated before, during, and after exercise to prevent electrolyte imbalances that can contribute to tingling.
  • Stretch your calf muscles, feet, and legs before and after exercising to reduce pressure on nerves and improve circulation.
  • Avoid tying your shoelaces too tightly, which can restrict blood flow and compress nerves.
  • Use custom orthotics or arch supports to help redistribute pressure and reduce nerve compression in your feet.
  • Alternate between high-impact exercises like running and low-impact activities like swimming or cycling to reduce strain on your feet and legs.
  • If tingling persists or worsens, consult a healthcare provider, especially if you suspect conditions like tarsal tunnel syndrome, diabetic neuropathy, or Peripheral Artery Disease (PAD).
  • Adjust your exercise routine to avoid repetitive activities that might aggravate nerve compression or circulatory issues.

Is Tingling a Serious Problem?

Honestly, in most cases, no. It is a temporary and harmless discomfort—especially if it goes away once you finish exercising. That said, there are some signs that it could be more serious that you must know. If the tingling persists, worsens, or is accompanied by other symptoms like dizziness, muscle weakness, or pain, it could signal a more serious issue like nerve damage or circulatory problems. 

Another condition it could be is acute compartment syndrome, which is classified as a medical emergency and where you’ll feel intense growing pressure in your leg. Read more about it here.



If you experience tingling or numbness during or after exercise that seems out of the ordinary, we’re here to help. Our podiatry clinic is located within the One Health building in Remuera. You can book your appointment with us online here or by calling 09 523 2333.

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