EXERCISES FOR NEUROPATHY OF THE FEET
Because adjacent joints stiffen up when there are problems with one part of the body, we include nearby joint release as a means to improve circulation and sensation, while at the same time reducing tension. So we therefore approach the feet by first moving the hips and knees. This helps to avoid any nerve sensitivity flareup issues. Then we move the feet to improve strength and flexibility while reducing symptoms of neuropathy. Nervous system health and abdominal strength are also addressed.
Repeat each of the following exercises 4 times in each direction on each side unless otherwise noted.
Leg Joint Warmup: Seated. Move the larger joints of the legs first.
Foot Exercises: Seated
Abdominal Exercise: Sitting comfortably in a chair, pull the abdomen in and release 8 times. Repeat for 3 sets. If you are interested in loosing weight, it is great to practice this before lunch or dinner. The stomach will as a result feel fuller with less food. This exercise can be done in different positions. You can be lying down on the bed or standing. You can be seated and lean over to one side, then do several pull ins. You can also be resting with your elbow on your knees, looking out and not down, while doing sets of pull ins.
Standing Exercises: Use a chair for support. Keep your hands on the top of the chair throughout the exercises.
Nervous System Exercise: Seated
4 taps on each foot, repeat 1 time.
2 taps on each foot, repeat 3 times.
Repeat each of the following exercises 4 times in each direction on each side unless otherwise noted.
Leg Joint Warmup: Seated. Move the larger joints of the legs first.
- Sit at the front of your chair, legs separated, knees over ankles.
- Knees open and close: Sitting upright, bring your knees together and open.
- Torso tilt: Sitting with your lower back straight, tilt your torso (straight like a plank) forward and up.
- Rest, tilt forward and rest with your elbows on your knees. Do not look at your feet. Keep your neck in line with your spine.
- Torso circles: Sitting with your lower back straight, think of your spine as a pencil with the eraser on your tail and the pencil point on the crown of your head. Draw gentle circles on the ceiling keeping your spine pencil straight.
- Knee circles: Stack your hands under your leg with your thigh resting on top of your hands. Gently swing your lower leg. Gently circle your lower leg in both directions. Do not let the foot lead. Relax the whole lower leg.
- Back of the leg stretch: While your leg still rests on your stacked hands, flex your foot and push the heel away to straighten your knee.
Foot Exercises: Seated
- Flex and point your foot.
- Stretch the ball joints of the foot: Bring one foot farther in under your chair. Lift the heel up so that the ball of the foot is on the floor but not the heel. Lift the heel up as high as you can to stretch the joints where the toes meet the foot. Place your heel down and then back up 4 times. Stomp out an imaginary cigarette butt to feel the entire ball of the foot on the floor.
- Foot roll and push: Hands around your knee for support, lift the leg up, flex your foot so your heel contacts the ground first, roll through your foot, push off the floor with the ball of your foot and return to a flexed foot position so the heel again touches first.
- Circle your ankles, one foot at a time.
Abdominal Exercise: Sitting comfortably in a chair, pull the abdomen in and release 8 times. Repeat for 3 sets. If you are interested in loosing weight, it is great to practice this before lunch or dinner. The stomach will as a result feel fuller with less food. This exercise can be done in different positions. You can be lying down on the bed or standing. You can be seated and lean over to one side, then do several pull ins. You can also be resting with your elbow on your knees, looking out and not down, while doing sets of pull ins.
Standing Exercises: Use a chair for support. Keep your hands on the top of the chair throughout the exercises.
- Heel lifts: Lift both heels up and down 8 times. Pull your abdomen in while doing this.
- Alternating heel lifts: Keep pulling your abdomen in as you lift one heel, keeping the ball of the foot on the ground. Place the heel down and then lift the other. Take special attention to not let your torso weight shift from side to side by keeping the belly muscles pulling in especially as you change sides.
- Back of the leg stretch: Standing resting against the wall or a chair, both hands on the wall or chair for support. Bring one leg back with your heel on the floor to stretch the back of the leg. Bend the front knee. Make sure the toes of the back foot are pointing straight ahead instead of a little out to the side. Hold the stretch for 30-45 seconds. Do this once on each side. It is excellent to do this stretch each night before going to bed. Also do it after long walks before sitting down to rest.
Nervous System Exercise: Seated
- Tap your R/L foot in the following combination:
4 taps on each foot, repeat 1 time.
2 taps on each foot, repeat 3 times.
- Place you hands on your thigh so that the palm stays in contact with your leg as you lift your fingers up to tap your hand. Do the same tapping combination using your hands instead of your feet.
- Repeat the combination tapping hands and feet at the same time.