Why Do My Heels Feel Numb When Lying Flat? Causes and Solutions

Numbness in the legs while lying flat?

When lying flat, if you experience soreness or numbness in your heels, and it alleviates when using a thin blanket or lying on your side, what could be the cause? Thank you, doctor.

Pin, 20~29 year old female. Ask Date: 2022/04/28

Dr. Jiang Junyi reply Neurology

Hello Ms.
Pin,
You mentioned experiencing soreness or numbness in your heels while lying flat, which may indicate "piriformis syndrome" or compression of the sciatic nerve.
The piriformis muscle is located deep in the buttocks and spans between the spine and the hip joint.
When the piriformis muscle becomes inflamed, it can compress the nerve, leading to symptoms of numbness and pain.
Common symptoms include a dull ache in the buttocks, a burning sensation in the back of the thigh and foot, reduced range of motion in the hip joint, and increased pain after climbing stairs or prolonged sitting.
This condition is often seen in office workers who sit for long periods, frequently cross their legs, and do not use appropriate cushions, leading to localized swelling and tissue inflammation.
For management, applying heat can promote local muscle circulation; the temperature should be around 35-40 degrees Celsius, applied for 10-15 minutes at a time, twice a day.
It is advisable to warm up for 10-15 minutes before exercising, such as cycling or running, to prevent muscle tightness, which can also trigger piriformis syndrome.
I recommend consulting a neurologist or a rehabilitation physician for muscle ultrasound or nerve conduction studies.
Thank you for your inquiry, and feel free to discuss any related questions! Wishing you good health and happiness.
Dr.
Jiang Junyi, Taoyuan Medical Center

Reply Date: 2022/04/28

More Info

When you experience numbness or discomfort in your heels while lying flat, it can be attributed to several potential causes. Understanding these causes can help you find appropriate solutions to alleviate the symptoms.

Possible Causes:
1. Pressure on Nerves: Lying flat can put pressure on the nerves in your legs and feet, particularly the sciatic nerve or the peroneal nerve. This pressure can lead to sensations of numbness or tingling in the heels and feet. If you are lying in a position that compresses these nerves, it may result in discomfort.

2. Circulation Issues: Poor circulation can lead to numbness in the extremities, including the heels. When lying flat, blood flow to the legs may be restricted, especially if there is pressure on the blood vessels. Conditions such as peripheral artery disease (PAD) can exacerbate this issue.

3. Posture and Alignment: The way you position your body while lying down can significantly impact how your nerves and blood vessels are aligned. If your spine is not properly aligned, it can lead to nerve compression and discomfort in the heels.

4. Footwear: If you have been wearing shoes that do not provide adequate support or cushioning, this can lead to discomfort in your heels, which may become more pronounced when lying down.

5. Underlying Medical Conditions: Certain medical conditions, such as diabetes, multiple sclerosis, or vitamin deficiencies (like B12), can lead to neuropathy, which may manifest as numbness in the feet and heels.

Solutions:
1. Change Position: If you find that lying flat causes discomfort, try adjusting your position. Lying on your side or using a pillow under your knees can help alleviate pressure on your heels and improve circulation.

2. Use Cushions: Placing a thin cushion or a rolled towel under your heels can help reduce pressure and provide comfort while lying flat. This can help distribute your weight more evenly and reduce nerve compression.

3. Footwear Assessment: Evaluate your footwear. Ensure that you are wearing shoes that provide adequate support and cushioning. If you spend a lot of time standing or walking, consider investing in orthotic inserts that can help alleviate pressure on your heels.

4. Stretching and Strengthening Exercises: Incorporate stretching and strengthening exercises for your legs and feet into your daily routine. This can help improve circulation and reduce the likelihood of nerve compression.

5. Consult a Healthcare Professional: If the numbness persists or worsens, it is essential to consult a healthcare professional. They can perform a thorough evaluation to rule out any underlying medical conditions and provide tailored advice based on your specific situation.

6. Physical Therapy: If your symptoms are related to posture or alignment issues, a physical therapist can help you develop a personalized exercise program to improve your posture and alleviate discomfort.

In summary, numbness in your heels while lying flat can be caused by nerve compression, circulation issues, posture, or underlying medical conditions. By making simple adjustments to your sleeping position, using supportive cushions, and ensuring proper footwear, you may find relief from your symptoms. However, if the problem persists, seeking medical advice is crucial to address any potential underlying issues.

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