11 Exercises for Neuropathy in Feet to Feel Better
Living with neuropathy in your feet can be challenging. You may experience foot tingling, numbness, and sometimes even pain.
But with the right approach and exercises, you can manage your symptoms and improve your quality of life. Read on to learn about what neuropathy is, its causes, and most importantly, how to manage it with exercises for neuropathy in feet.
👋My name is Kelly, and I'm a Doctor of Physical Therapy, a Certified Lymphedema Therapist, and a Board-Certified Oncology Clinical Specialist. You can also get treatment for neuropathy in legs and feet exercises in my digital guide!
What Is Neuropathy in Feet?
Neuropathy is a condition that affects the nerves and causes numbness, tingling, and pain.
When it develops in the feet, it can significantly impact your daily life, making simple tasks like walking uncomfortable or even painful.
Neuropathy in the feet can be a form of peripheral neuropathy, which affects nerves outside the brain and spinal cord.
Symptoms of Neuropathy in Feet
Common neuropathy symptoms in the feet include:
Numbness or reduced sensation
Tingling or pins-and-needles sensations
Burning or shooting pain
Increased sensitivity to touch
Weakness in the feet and ankles
Changes in skin or nails
Balance problems
Difficulty feeling temperature changes
These symptoms can vary in intensity and may become worse over time if left untreated. But with regular exercise and treatment, neuropathy symptoms can often get better.
What Causes Neuropathy in Feet?
The exact cause of neuropathy in feet is not fully understood. That said, there are a few things that can cause the condition:
Diabetes: This is the most common cause of neuropathy in feet. Prolonged high blood sugar levels can cause nerve damage.
Chemotherapy: Some cancer treatments can cause neuropathy and neuropathic pain as a side effect.
Vitamin deficiencies: B vitamins, especially B12, are crucial for nerve health.
Certain medications: Some drugs, including certain antibiotics and blood pressure medications, can affect nerve function.
Injuries: Trauma to the feet or legs can damage nerves.
Autoimmune diseases: Conditions like rheumatoid arthritis, lupus, or Guillain-Barré syndrome can cause neuropathy.
Infections: Some infections, such as Lyme disease or shingles, can cause nerve damage.
Excessive alcohol consumption: Drinking too much alcohol can cause nutritional deficiencies and toxic effects on nerves and foot health.
Hereditary disorders: Some genetic conditions can cause neuropathy in feet.
The most important thing to know is that you don't have to accept chronic pain as your new normal. It's possible to manage foot neuropathy, relieve pain, and promote nerve health.
The Benefits of Exercises for Neuropathy in Feet
Regular exercise is very important for managing neuropathy symptoms. It can slow down the progression of nerve damage and alleviate pain and tingling sensations.
The benefits of exercise for neuropathy in feet include:
Improved blood flow: Exercise increases circulation and helps deliver more oxygen and nutrients to the affected nerves and tissues in your feet.
Strengthened muscles: When you strengthen the muscles in your feet and legs, you improve support and stability.
Better balance and coordination: Many exercises for neuropathy focus on improving balance, which can help prevent falls and injuries.
Pain relief: Regular movement can help alleviate muscle pain and discomfort associated with neuropathy.
Better glucose control: For those with diabetes-related neuropathy, exercise can help manage blood sugar levels and slow down nerve damage progression.
Improved flexibility: Stretching exercises can help maintain and improve flexibility in your feet and ankles.
If you don't know where to start with exercises for neuropathy in feet, I'm going to share a few of my favorite exercises for managing foot neuropathy in this article.
You can also download my Exercises for Neuropathy in the Feet and Toes Digital Guide for more support.
11 Exercises for Neuropathy in Feet to Ease Neuropathy Pain
Try these foot exercises for neuropathy to improve muscle weakness and get rid of nerve pain. You can also watch my YouTube Video to follow along!
1. Ankle Rolls
Sit comfortably and do ankle rolls in both directions.
For variety, "write" the alphabet with your toes, using your ankles to guide the movement.
This exercise improves blood circulation and reduces muscle tension. You can do it while watching TV, reading, or lounging.
2. Hamstring Stretch
Sit on the edge of a sturdy chair.
Extend one leg in front of you with your heel on the ground and your knee slightly bent.
Sit up tall and lean forward from your hips (not your back).
Hold for 10-30 seconds, feeling a gentle stretch in the back of your thigh.
Repeat 2-3 times on each side.
3. Calf Stretch
Use a stretch strap, belt, or long towel.
Loop it around the ball of your foot, below the toes.
Keeping your knee straight, gently pull the strap to bend your ankle and toes towards your head.
Hold for 10-30 seconds, feeling a stretch in your calf.
For variation, slightly bend your knee to target different parts of the calf muscle.
Repeat 2-3 times on each side.
4. Ankle Pumps
Stand with support (you can use a countertop or sturdy chair).
Bend one knee back, lifting your foot off the ground.
Pump your ankle back and forth a few times.
Lower your foot and repeat with the other leg.
Do 10-15 repetitions on each side.
5. Hanging On
Stand with support nearby.
Rise up onto your toes, then lower back down.
Next, lift your toes, going onto your heels.
Alternate between these movements.
Do 10-15 repetitions.
6. Kick Back
Stand with support if needed.
Bend one knee, bringing your heel towards your bottom.
Lower and alternate legs.
Do 10-15 repetitions on each side.
7. Marching
Stand tall with support if needed.
Lift one knee up in front of you, then lower.
Alternate legs in a marching motion.
Focus on good posture to engage your core.
Do 10-15 repetitions on each side.
8. Balance Exercises for Neuropathy
Stand near a support surface.
Lift one foot off the ground.
Try to maintain balance, keeping your hips level.
Hold for 10-20 seconds, or as long as you can safely manage.
Repeat on the other side.
9. Foot Rolling
Use a tennis ball, lacrosse ball, or textured ball. Even a golf ball can work.
Roll the ball under your foot, applying gentle pressure.
Move in different directions - back and forth, side to side, and in circles.
Spend 2-5 minutes on each foot.
10. Sensory Stimulation with Dry Rice or Beans
Fill a bucket with dry rice or beans.
Place your feet in the bucket and move them around.
You can also add hidden objects like marbles or coins to the bucket and try to find them with your feet without looking.
Spend 3-5 minutes at a time. This is great tactile stimulation for neuropathy in feet.
11. Towel Scrunches
Place a small towel on the floor.
Using your toes, try to scrunch and pick up the towel.
Start with 5-10 repetitions on each foot, a couple of times a day.
FAQs
Can Foot Neuropathy Be Reversed with Exercise?
While exercise can't completely reverse neuropathy, it can definitely help manage symptoms and slow down its progress. Regular exercise improves blood flow to your feet, helps nourish damaged nerves, and reduces pain. It also strengthens muscles, improves balance, and can help control blood sugar levels in people with diabetes.
So, while exercise might not cure neuropathy, it can make a big difference in how you feel and function day-to-day.
What Is the Best Exercise for Neuropathy in Your Feet?
There's no single "best" exercise for foot neuropathy - a mix of different exercises often works best.
Strength training exercises using light weights or bands can strengthen foot and leg muscles. Gentle stretching, like ankle rolls and calf stretches, can improve flexibility and blood flow. Balance exercises, such as standing on one foot, help prevent falls and low-impact aerobic exercise like walking or swimming are great for overall health and circulation.
If you're looking for specific exercises to follow, download my Exercises for Neuropathy in the Feet and Toes Digital Guide!
What Aggravates Neuropathy in Feet?
There are a few things that can make foot neuropathy worse. High blood sugar levels in people with diabetes worsen nerve damage over time. Smoking and drinking too much alcohol is harmful, too. Some medications might make neuropathy in feet worse as a side effect.
Plus, things like wearing tight shoes or socks and standing or walking for long periods without rest might also increase neuropathy pain and discomfort. Take notice of your individual triggers and try to avoid them as much as possible.
Download Exercises for Neuropathy in Feet and Toes
You don't have to accept pain and discomfort in your feet as a normal part of your life. Regular, targeted exercises can help you reduce neuropathy symptoms even if you do them for just a few minutes a day.
Download my Exercises for Neuropathy in the Feet and Toes Digital Guide to print out and easily follow from home!