That dead feeling in your feet can range from mild tingling to complete loss of sensation. If you’re over 55, numbness often comes from circulation problems, diabetes, or irritated nerves. The good news is you can take action at home to improve how your feet feel.
These seven treatments for foot numbness are based on medical evidence and real patient experiences. Start with whichever seems easiest, then add others gradually. Moreover, combining several approaches usually works better than relying on just one.
1. Get Your Blood Moving with Daily Movement
Walking remains one of the most effective ways to treat numbness in feet. When you move, your calf muscles pump blood down to your toes. This delivers oxygen and nutrients that nerves need to function properly.
You don’t need to walk miles. Start with five minutes around your house and add a minute every few days. Furthermore, even this small amount can make a difference in how your feet feel.
Making Walking Work for You
Choose a time that fits your schedule — maybe after breakfast or before dinner. Wear supportive shoes that don’t squeeze your toes. Additionally, walk with a friend or use a walker if balance is a concern.
Mary, 68, couldn’t feel her toes most mornings. She started pacing her hallway for five minutes after coffee. Within two weeks, she noticed warmer feet and less numbness by noon.
After walking, spend a minute stretching your calves against a wall. This extra step helps blood flow even more. Therefore, you get double the benefit from your effort.
2. Check Your Vitamin Levels
Low vitamin B12 is a common cause of numb feet that many people overlook. This vitamin protects the coating around your nerves. Without enough B12, nerve signals get scrambled.
Ask your doctor for a blood test to check your B12 level. Older adults often don’t absorb B12 well from food. Moreover, certain medications like metformin can lower your B12 over time.
Getting the Right Nutrients
Good food sources include eggs, fish, and fortified cereals. If you’re low, your doctor might suggest supplements or even B12 shots. However, don’t take huge doses without medical guidance.
Other nutrients matter too. Vitamin D, magnesium, and alpha-lipoic acid may help some people with numbness. But always discuss supplements with your doctor first — some can interact with medications.
Be careful with vitamin B6. While some B6 is necessary, too much can actually cause nerve problems. Therefore, more isn’t always better when it comes to vitamins.
3. Keep Blood Sugar Under Control
High blood sugar damages the tiny blood vessels that feed your nerves. Over time, this leads to numbness and other nerve problems. Consequently, managing glucose levels is crucial for protecting your feet.
You don’t need perfect blood sugar — just better. Even small improvements can reduce nerve symptoms. Furthermore, the changes you make for blood sugar often help circulation too.
Simple Blood Sugar Strategies
Check your levels regularly if you have diabetes. Spread carbohydrates throughout the day instead of eating them all at once. Additionally, pair carbs with protein or healthy fats to slow absorption.
A short walk after meals can prevent blood sugar spikes. Just 10 minutes makes a difference. Many people find this habit also reduces foot numbness at night.
Work with your healthcare team to adjust medications if needed. Small wins add up — celebrate each improvement in your A1C. Moreover, remember that protecting your nerves is a marathon, not a sprint.
4. Try Gentle Massage and Warm Soaks
Massaging your feet wakes up sleepy nerves and improves local blood flow. You don’t need fancy techniques — just gentle rubbing works. Furthermore, it feels good and costs nothing.
Use your hands, a tennis ball, or a simple foot roller. Spend two minutes on each foot, focusing on the arch and heel. However, keep pressure light if you have reduced sensation.
The Power of Warm Water
Soaking feet in warm water for 10-15 minutes relaxes muscles and boosts circulation. Add Epsom salt if you have it, though plain water works too. Additionally, this makes a nice evening routine.
Test water temperature with your elbow if numbness is severe. Never use very hot water — it can burn without you realizing. Moreover, skip soaking if you have open wounds.
After soaking, do ankle circles and toe curls while your feet are relaxed. This combination of warmth and movement helps many people with numbness. Therefore, consider making it a nightly habit.
5. Consider NMES Therapy at Home
Neuromuscular electrical stimulation (NMES) uses gentle electrical pulses to activate foot nerves and muscles. This technology was once only available in clinics. Now, safe home devices make daily treatment possible.
NMES works differently than simple massage. It directly stimulates nerve pathways and triggers muscle contractions that improve circulation. Furthermore, research shows it can reduce numbness when used regularly.
How to Use NMES Effectively
The NeuroGo Foot Massager delivers medical-grade NMES in 15-minute sessions. Place your feet on the device and adjust to a comfortable intensity. Most people use it while watching TV or reading.
Consistency matters more than intensity. Use it daily at the same time to build a habit. Additionally, keep a simple log of how your feet feel before and after sessions.
Many users report feeling warmth return to their feet within weeks. Some notice less numbness at night or better balance during the day. You can read about others’ experiences and learn more about the science on the NMES resource page.
6. Eat Foods That Support Nerve Health
Your diet affects inflammation and blood vessel health — both crucial for nerve function. Simple food choices can be an effective treatment for numbness in feet over time.
Focus on colorful vegetables, berries, fish, nuts, and whole grains. These foods provide antioxidants and healthy fats that protect nerves. Moreover, they help control blood sugar and reduce inflammation.
Practical Food Swaps
Replace soda with water or unsweetened tea. Choose oatmeal with walnuts instead of sugary cereal. Additionally, add a serving of vegetables to lunch and dinner.
Salmon, sardines, and other fatty fish provide omega-3s that fight inflammation. Can’t afford fish twice a week? Ground flax or chia seeds offer similar benefits. Furthermore, frozen vegetables are just as nutritious as fresh.
Stay hydrated throughout the day — dehydration worsens circulation. Read labels to limit sodium and added sugars. Therefore, small changes in what you eat can improve how your feet feel.
7. Exercise Your Feet and Wear Proper Shoes
Specific foot exercises keep small muscles active and joints flexible. This helps with numbness by improving local circulation and nerve function. Furthermore, stronger feet mean better balance.
Try these simple exercises twice daily. Do toe curls by scrunching a towel with your toes. Make ankle circles in both directions. Additionally, rise up on your toes while holding a chair for support.
Choosing the Right Footwear
Proper shoes protect numb feet from injury while supporting healthy circulation. Look for a roomy toe box that doesn’t squeeze. Moreover, cushioned soles reduce pressure on sensitive areas.
Avoid going barefoot, even at home. Wear moisture-wicking socks to prevent fungal infections. Additionally, check your feet every night for cuts, blisters, or color changes you might not feel.
If you have high arches or flat feet, consider supportive insoles. Good footwear is especially important when sensation is reduced. Therefore, invest in quality shoes — your feet will thank you.
When to See a Doctor About Numbness
While home treatments help many people, some situations need medical attention. Sudden numbness, especially on one side, could signal a serious problem. Furthermore, rapidly worsening symptoms deserve prompt evaluation.
See your doctor if numbness spreads up your legs or affects your hands too. Severe weakness or trouble walking also needs assessment. Additionally, numbness after an injury requires immediate care.
Working with Your Healthcare Team
Your doctor can test for underlying causes like pinched nerves or circulation problems. Blood work might reveal vitamin deficiencies or thyroid issues. Moreover, they can adjust medications that might contribute to numbness.
If you have diabetes, regular foot exams are essential. Ask about seeing a podiatrist for specialized foot care. Additionally, physical therapy might help if balance or walking is affected.
Don’t accept numbness as inevitable. Many causes are treatable, and symptoms often improve with proper care. Therefore, speak up about your concerns at every appointment.
Creating Your Personal Treatment Plan
Effective treatment for numbness in feet usually combines several approaches. Start with one or two methods that seem manageable. Once those become routine, add another.
For example, begin with daily five-minute walks and vitamin B12 supplements if needed. After a week, add evening foot soaks. Subsequently, consider NMES therapy or dietary changes.
Tracking Your Progress
Keep a simple diary noting daily activities and how your feet feel. Rate numbness from 1-10 each morning and evening. Additionally, note what seems to help or worsen symptoms.
Look for patterns over weeks, not days. Nerve healing happens slowly, so patience is important. Moreover, small improvements often lead to bigger changes over time.
Share your tracking with your doctor. This information helps them adjust your treatment plan. Furthermore, it shows which home remedies work best for you.
Living Better Despite Numbness
Numbness in feet doesn’t have to control your life. Many people successfully manage their symptoms and maintain active lifestyles. The key is finding the right combination of treatments.
Tom, 72, combined daily walks, B12 supplements, and NMES therapy. After three months, he could feel his grandchildren’s hugs around his ankles again. “I didn’t think improvement was possible at my age,” he says.
Susan, 66, focused on blood sugar control and anti-inflammatory eating. Her numbness decreased from constant to occasional. Additionally, she regained confidence in her walking.
Taking Action Today
You don’t have to live with numb feet forever. These seven home treatments offer real ways to improve sensation and reduce discomfort. Moreover, they’re safe to try alongside your current medical care.
Pick one treatment to start today. Maybe it’s a five-minute walk or checking your vitamin levels. Perhaps you’re ready to try NMES therapy with a device like NeuroGo.
Whatever you choose, consistency beats perfection. Small daily actions create lasting change. Therefore, start your journey to better foot health today.
If you’re interested in learning more about NMES therapy for numbness, visit NeuroGo’s website. Their 90-day guarantee lets you try this proven treatment risk-free.
Remember, treating foot numbness is a process, not a quick fix. But with patience and the right approaches, many people see real improvement. Your feet have supported you all your life — now it’s time to support them back.