Tingling in Hands and Feet: What Helps?

A tingling in hands and feet feels like ants crawling, fine pinpricks or a furry numbness. Often a harmless cause lies behind it – for example a pinched nerve due to an unfavourable posture, cold or circulatory disturbances. Helpful are movement, releasing the position, warmth and a good nutrient supply, especially with B vitamins. If the tingling occurs suddenly, on one side, permanently or with paralysis, speech or vision disturbances, immediate medical help is needed.

What lies behind the tingling?

Tingling, numbness or a furry feeling is referred to in medicine as abnormal sensations or paraesthesia. They arise when nerves are temporarily irritated, pressed or less well supplied with blood and therefore send faulty signals. The classic example is the foot that has "gone to sleep" after sitting for a long time with legs crossed – as soon as you change position, the feeling quickly returns.

Frequent, mostly harmless triggers are an unfavourable body posture, pressure on a nerve, cold, stress or a short-term reduced blood supply. In addition there are causes that require clarification: a carpal tunnel syndrome in the hand, disc problems, a deficiency of certain vitamins, metabolic diseases such as diabetes or nerve damage. Certain medications and excessive alcohol consumption can also strain the nerves. Whether the tingling comes and goes or exists permanently gives important clues to the cause.

The distribution is also revealing: a tingling that affects both feet or hands symmetrically in a stocking- or glove-shaped pattern points to a different cause than a tingling that affects only individual fingers or a certain area of skin. The latter suggests rather a single pinched or irritated nerve, for example at the wrist or in the area of the spine. Whether the feeling is accompanied by pain, weakness or muscle wasting is also significant. Such observations later help the doctor to follow the right trail – it is worth consciously noticing them in advance.

When you need immediate medical help

With some signs every minute counts: if the tingling or a numbness occurs suddenly, affects only one side of the body or is accompanied by paralysis, a drooping corner of the mouth, speech, vision or balance disturbances, a stroke may be behind it – then call the emergency number 112 immediately. Immediate help is also needed after an accident, with severe pain or rapidly progressing weakness.

Less urgent, but likewise to be clarified, is a tingling that persists over days, keeps recurring, spreads or disturbs your everyday life. Even if you suffer from diabetes, take medication or repeatedly wake at night with numb hands, the cause belongs in medical hands. Only an examination can clarify whether nerves, circulation or a nutrient deficiency are involved.

What you can do in everyday life

With a harmless, position-related tingling it usually already helps to change posture and to move the affected body part. Shake out your hands and feet loosely, stand up, take a few steps and circle the joints to get the circulation going again. Warmth – for example a warm foot bath or warm gloves – does good if cold is the trigger.

For cold, tingling hands and feet in winter, simple measures help: well-insulating, non-constricting socks and gloves, warm shoes with enough room for the toes as well as the onion principle for clothing, so that the body core stays warm and the circulation of the extremities is not throttled. Movement additionally brings warmth: a few squats, vigorous rubbing of the hands or a short brisk walk get the blood pumping. Alternating warm applications according to Kneipp – alternately warm and cool water – train the vessels and are traditionally used to stimulate circulation. It is important not to overdo it and to pay attention to a pleasant sensation.

Pay attention to ergonomic working: change your sitting position regularly, rest your wrists loosely during screen work and avoid permanent pressure on the elbows or knees. Movement in everyday life, moderate endurance sport and stretching exercises promote a good blood supply to hands and feet. You should avoid tight footwear and constricting clothing. Anyone who smokes additionally strains the small vessels – stopping smoking noticeably relieves the circulation.

With screen and manual work, small routines prevent a carpal tunnel tingling: take regular micro-breaks, open and close your hands, circle the wrists and gently stretch the forearms. A neutral wrist position – neither strongly bent nor overstretched – relieves the nerve. During sleep, too, a wrist that is bent too strongly can favour the nightly falling asleep of the fingers; some people are helped by positioning the hands loosely and straight. Alternating showers and moderate movement in the fresh air additionally stimulate the circulation of the extremities.

Nutrition for healthy nerves

The nerves are dependent on a good nutrient supply. The B vitamins in particular play a central role: vitamin B1 (thiamine), vitamin B6, vitamin B12 and biotin each contribute to a normal function of the nervous system. Vitamin B12 and vitamin B6 also support a normal formation of red blood cells and energy-yielding metabolism respectively, which promotes general performance.

Good sources of B vitamins are whole-grain products, pulses, nuts, oat flakes, eggs as well as – for vitamin B12 – animal foods such as meat, fish, dairy products and eggs. People who eat a vegan diet are dependent on a reliable vitamin B12 source, since it practically does not occur in a purely plant-based diet. Magnesium too contributes to a normal function of the nervous system and is found in nuts, kernels and green vegetables. A varied diet usually covers this requirement well.

Nutrients and plants

In addition to the B vitamins, traditional use employs a number of plants to accompany general well-being. More important than individual preparations, however, is to take possible causes seriously: an actual vitamin deficiency can only be determined by a medical examination and specifically compensated. Dietary supplements can supplement an insufficient intake, but do not replace a balanced diet or a medical diagnosis. Anyone who suspects a deficiency should have the values determined rather than supplementing on the off chance.

Vitamin B6 deserves special attention: although it contributes to a normal function of the nervous system, permanently very high doses can conversely harm the nerves. That is why, especially with B vitamins, it is advisable to stick to the recommended amounts and not to dose highly on one's own. People with diabetes benefit above all from good blood sugar control, since persistently elevated values can strain the nerves in the long term. A moderate handling of alcohol also spares the nerves. Such basics often have more effect than any individual preparation.

Honestly considered: what is realistic

An occasional, position-related tingling that quickly disappears after movement is mostly harmless and can be well managed with the everyday tips described. It is different when nerve damage, a circulatory disturbance, diabetes or a vitamin deficiency lies behind the abnormal sensations – no home remedy and no dietary supplement can treat that. That is precisely why medical clarification is so important with persistent or recurring tingling. See the tips as support for healthy nerves and a good blood supply, not as a substitute for a diagnosis. The most important principle is: a brief, position-related tingling that passes immediately after movement you can take calmly – a persistent, recurring tingling or one accompanied by further symptoms, on the other hand, you should not put off, but have classified medically in good time.

Frequently asked questions (FAQ)

Why do my hands fall asleep at night?

Nightly falling asleep of the hands often arises from pressure on a nerve, for example when bending the wrist. If this recurs regularly, a carpal tunnel syndrome may be behind it, which should be clarified medically.

Can a vitamin deficiency trigger tingling?

A deficiency of certain B vitamins, in particular vitamin B12, can impair nerve functions. B vitamins contribute to a normal function of the nervous system. Whether a deficiency exists can only be determined by a medical blood test.

When is tingling an emergency?

If it occurs suddenly, affects only one side of the body or is accompanied by paralysis, a drooping corner of the mouth, speech, vision or balance disturbances, a stroke may be present. Then call the emergency number 112 immediately.

What helps quickly with feet that have gone to sleep?

Change position, stand up and move the foot to stimulate circulation. Gentle shaking out, circling the joints and warmth also help. If the feeling quickly disappears again, it is usually harmless.

What role does circulation play?

If hands and feet are less well supplied with blood, for example due to cold, tight clothing or remaining still for a long time, nerves can send faulty signals. Movement, warmth and stopping smoking promote the circulation of the small vessels.