EXERCISES TO IMPROVE PROPRIOCEPTION:
Increase communication between the periphery and the brain.
Proprioception is the third balance sense. For fall prevention purposes, it is the body's ability to sense the location of the feet. Those who suffer from neuropathy often experience deficiency in this sense, either because of the feet becoming numb or because of an increased sensation of pain, irritation or burning in the feet. Anyone, whether you have neuropathy or not, can improve this sense with exercise. The result will be increased stability and reduced fall risk.
If your feet are numb it is particularly important to exercise them.
If your feet are numb it is particularly important to exercise them.
Feet: Increase foot sensation:
- Exercise your toes: While seated, curl your toes under. Lift just your toes up. Tap just your toes in time. Paw the floor with your toes. Try to pick up a Kleenex off the floor with your toes. Massage your toes.
- Rub your barefoot feet on a carpet.
- Role around the circumference of your foot on the floor.
- Stretch the ball joint of the foot. Sitting, bring one foot 12" back under you with the heel on the ground and the toes pointing straight ahead. You should feel a stretch in the achilles tendon. Lift the heel to stretch the ball of the foot and place it down, repeating 4 times. Change sides.
- Walk barefoot on lawn or wet sand where you can safely.
- Learn how to walk properly, rolling through your foot, heel touching the ground first, pushing off with the back foot. Improve the agility of your knee and foot joints.
- Give yourself foot massages. A monthly foot massage by a licensed practitioner is highly recommended.
Hands: Augment foot proprioception with use of the fingertips:
Keep your hands nimble by exercising your fingers: Touching each finger to the thumb in sequence is the foundational exercise for improving nervous system response in the hands. This in turn helps to stimulate the proprioception abilities of the feet. Any foot, finger or hand exercises improve proprioception skill.
Keep your hands nimble by exercising your fingers: Touching each finger to the thumb in sequence is the foundational exercise for improving nervous system response in the hands. This in turn helps to stimulate the proprioception abilities of the feet. Any foot, finger or hand exercises improve proprioception skill.
Increased use of proprioception skills can be used to stabilize ourselves any time we like. For more click on the button below.
Published April 5, 2021.
Updated January 1, 2022.
Updated January 1, 2022.