A common complaint for many is numbness in the toes. If you’re a long distance runner and have ever experienced this sensation, you have probably heard of the Sciatic nerve as well. Runners often have problems with “Sciatica,” a generalized term for any issue derived from the Sciatic nerve.
The Sciatic nerve is the longest nerve in our body. It runs from our spine, to our buttocks and hips and then down the back of each leg. Most pain associated with the Sciatic nerve often correlates with a problem around the area it covers. For example, if you have a herniated disc along your spinal column, you might also experience pain in your low back and one or both of your legs. The pain follows the Sciatic nerve. Similarly, if you have extremely tight calf muscles, you might experience pain in your low back as well.
What does this have to do with a numb toe? If any part of the Sciatic nerve is compressed or pinched, you can experience numbness in your low back, legs, feet and toes. Remedying the situation can be as easy as maintaining proper posture and performing regular stretching and exercise, for example:
- When you wake in the morning, try this simple hamstring stretch.
- Lay flat on your back with a band or towel wrapped around one foot; the other leg is extended.
- Exhale as you pull the leg with the band straight up until you feel the stretch in the back of the leg, hold for two counts, release the leg to the floor, then repeat for 8 –10 repetitions on both legs.
- Take the stretch to a point of slight discomfort, not pain.
- Keep your core muscles strong with this exercise, the prone core bridge.
- Lay on the floor on your stomach. Lift your body off the ground, supporting your upper body with your elbows directly under your shoulders and your forearms flat on the ground. Keep your body in a straight line from your shoulders to your heels and hold for 30 seconds. Work up to holding for 60 seconds or longer.
- Keep your activities at the low-impact level like swimming, bicycling, walking, etc.
- Do not sit or stand in the same position for long periods of time.
- If you experience pain, take a soak in a warm bath or apply heat directly to the afflicted area.
Keep in mind that to maintain good nerve function, your bones, muscles and connective tissues need to be strong and healthy. Remember the song, “your knee bone’s connected to your leg bone, your leg bone’s…” They all work together. If one is out of whack, the others will react to it. Taking calcium, magnesium and Vitamin D will aid in maintaining good bone health. While a complex of Vitamin A, natural beta carotene and Vitamin E all promote formation and metabolism of bone and connective tissue, which is needed for healing.
The underlying similarity between the conditions that create numbness, is the nerve and nerve pathway. As stated, the natural remedies listed above will help overall. However if you experience chronic numbness that does not go away with stretching, exercise and general lifestyle change, please consult your physician or chiropractor. Chronic numbness is also associated with nerve degeneration, toxic nerve damage and other illnesses that you may not know you have, such as diabetes.
References:
- Balch, Phyllis. Prescription for nutritional healing. Penguin books, 2006.
- Numbness and Tingling. www.medlineplus.gov
- Numbness. www.nativeremedies.com
- Mayo Clinic Staff. Carpal tunnel syndrome. www.mayoclinic.com
- Carmichael, Chris. Beginner core strength routine. www.runnersworld.com, 2007.
- What makes your arms, legs and feet fall asleep. www.howstuffworks.com, 2001.
- Pilates stretches for sciatica. www.pilates-back-joint-exercise.com.
