I can't do any stretches without making the pins and needles feeling worse

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I suggest finding a more appropriate subreddit, such as one focused on nerves or physiotherapy.

I’m not sure what to do—my foot feels like it’s filled with vibrating firecrackers. Any advice or personal experiences would be really helpful.

You should definitely consult your PT, as they understand your specific situation best.

When I broke my leg, I experienced severe pins and needles in the bottom of my foot after not walking on it for several months. It felt like my foot was asleep, but much worse. Walking on grass was incredibly painful.

What helped me was rolling my foot on various balls with different densities—tennis, racquet, and lacrosse balls. It was a gentle way to stimulate the nerves and help them start functioning normally again.

I just emailed my regular PT this morning. I’m experiencing a lot of sciatica-like pain in my right leg. I have some balls I can use for relief, but I’m waiting to hear back from her. It seems like a colleague might have injured my sciatic nerve. Additionally, my ankle is bending more to the right, which is concerning. I’m trying to straighten it, but it feels unnatural now.

I’d also suggest adding a golf ball to the list—it’s great for targeting those trigger points.