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Exercises For Neuropathy In The Feet

exercises for neuropathy in feet

Neuropathy is a general term for damage to the nervous system. Neuropathy in the feet can cause a variety of symptoms, including pain, numbness, tingling, and weakness. Exercises are an important part of treatment for neuropathy in the feet. Exercises for neuropathy in the feet can help increase blood flow to the feet, improve range of motion, and reduce pain and inflammation.

Does Exercise Help Neuropathy?

Even though you may come up with any reason to skip the gym when you have neuropathy, if you’re managing this condition, you have even more reasons to make exercise a priority. That’s because physical activity is really beneficial for neuropathy.

Walking is one of the best foot exercises for diabetics. It is one of the most effective exercises for diabetic feet from getting worse. According to a study published in September 2012 in the Journal of Diabetes and Its Complications, all it took was 10 weeks of exercise to improve pain and symptoms significantly in men and women with diabetes-related neuropathy. Participants’ nerve health and function also improved during that time period.

That’s not surprising, given what we already know about how exercise may help diabetes. Physical activity is an excellent method to maintain blood sugar levels stable while also increasing insulin sensitivity and reducing inflammation. Furthermore, because exercise can help to repair some of the blood vessel damage that diabetics suffer, it may be able to improve the flow of blood, oxygen, and other nutrients to nerve cells, which will aid in the treatment of neuropathy symptoms.

Exercise has a number of benefits for people with neuropathy, including:

Improved Blood Flow

Exercise helps increase blood flow to the nerves, which can help reduce pain and other symptoms.

exercises for neuropathy in feet

Increased Endorphins

Physical activity releases endorphins, which are hormones that block pain signals from the nerves to the brain.

Maintained Muscle Strength

People with neuropathy often have weak muscles, which can lead to falls and other injuries. Exercise helps maintain muscle strength and flexibility, which can help prevent falls and other injuries.

Improved Nerve Function

Exercise helps improve nerve function by keeping the nerves healthy and preventing further damage.

Reduced Inflammation

Inflammation can worsen neuropathy symptoms. Exercise helps reduce inflammation, which can help reduce pain and other symptoms.

Exercises For Neuropathy In The Feet

There are several exercises that can help to relieve pain and other symptoms associated with neuropathy in the feet.

Strength Training

When your body is deprived of carbohydrates, the majority of its metabolism is quickly switched to fat burning. This does not just lead to a drop in energy (which is why you’ll feel sluggish), but it also causes the formation of dangerous fats called lipids. When these are deposited on your organs, they can cause harm and damage over time. Even if you’re healthy and active, this situation might set off an irreversible path toward heart disease by causing inflammation in your arteries that narrows them down while pumping blood through them at high speeds.

The health of your muscles, insulin, and blood vessel integrity are all closely linked. Your muscle is like a sugar-burning furnace that only operates to help your blood vessels pump blood from your heart to your body.

If you can’t support your body weight and exercise regularly, try incorporating weight-bearing activities that put you on your feet to get the most out of every rep. Working out with a barbell across your back may not be a good idea if you aren’t so steady on your feet! Don’t worry. Machowsky says it’s amazing how many strong strength exercises you can do from the seated position.

Check out your local gym’s seated leg-strengtheners, such as the leg extension machine and glute kickback machine. Meanwhile, while seated on a bench, you may perform a wide range of upper-body exercises, including biceps curls and shoulder presses. Strength training should be done at least twice each week in addition to your cardio workouts.

Stretching Exercises

Stretching exercises help to improve flexibility and range of motion. They also help to reduce pain and other symptoms associated with neuropathy.

Legs of sporty woman making pilates on wooden floor, touching feet with hands, side view, close up

Some examples of stretching exercises include calf stretches, hamstring stretches, and quadriceps stretches. These exercises should be done for 30 seconds to 1 minute at a time, 3-5 times per week.

Stretching Calves

Stretching reduces muscular pain and tension, both of which can contribute to neuropathy. There are a number of different stretches you may perform, including calf stretching. If your balance has been affected by neuropathy, the best stretch is a seated stretch. To do this stretch, you’ll need a long towel or a tiny throw blanket. First, sit down with your legs in front of you. With one hand holding the towel and the other hand grasping it, place the ball of one foot in the center of it. Pull your leg up using the towel while keeping your knee as straight as possible.

If bending the other leg is difficult for you, you may try bending the opposite knee. This will take some of the pressure off your hamstrings and back, making it simpler to raise your other limb.

Stretch Your Hamstrings

This is another seated stretch. For this activity, a chair will be required. Sit as close to the edge as possible with one leg lifted and the other foot flat on the floor. Lean over until your chest meets your straight leg. Maintain a straight back while performing this position. You should feel your muscles stretching while in this posture. Hold it for up to 20 seconds for each leg and repeat three times total. Do three sets of this exercise at a time in a day.

Balance Exercises

Balance exercises help to improve balance and coordination. They also help to reduce the risk of falls and other injuries.

Some examples of balance exercises include Tai Chi, Yoga, and Pilates. These exercises should be done for 30 seconds to 1 minute at a time, 3-5 times per week.

Exercises for neuropathy can help to reduce pain, improve nerve function, and reduce the risk of falls and other injuries. Strength training, aerobic exercise, stretching, and balance exercises should be done 3-5 times per week for best results. Consult with your doctor before starting any new exercise program.

Aerobic Exercise

Just like strength training, aerobic exercises are important for people with neuropathy. Aerobic exercises help to increase blood flow and reduce inflammation. They also help to improve nerve function and reduce pain.

Some examples of aerobic exercises include walking, jogging, swimming, biking, and elliptical training. These exercises should be done for 30 minutes at a time, 3-5 times per week.

Recumbent Bike

Biking is a fantastic aerobic activity, but if your balance is off, it can be deadly. Recumbent bikes, on the other hand, do not require you to pedal. These bicycles have three wheels and a large, comfy seat that resembles a lounge chair. You recline back and rest your feet on the pedals at the front of the bike. Stational recumbent bikes are available in some gyms as well. There’s no chance of falling since you don’t have to balance while riding upright because of this gear.

Wrap Up

Exercises for neuropathy can help to reduce pain, improve nerve function, and reduce the risk of falls and other injuries. Strength training, aerobic exercise, stretching, and balance exercises should be done 3-5 times per week for best results. Consult with your doctor before starting any new exercise program.

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125%

Vitamin B1
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Vitamin B1 (as thiamine)

95mg

125%