Peripheral Neuropathy Exercises

Treatment for Peripheral Neuropathy

Peripheral Neuropathy Exercises

The National Institute of Neurological Disorders and Stroke tells us that low-impact peripheral neuropathy exercises such as riding a stationary bicycle, swimming and walking can help decrease the pain and possible complications of neuropathy in the feet. These activities can also help with coordination and increase the strength of the muscles.

When you walk, keep your abdominal muscles slightly tensed and pulled in toward your lower back, and your pelvis slightly tucked. Walk only a short distance at first, trying to gradually increase the amount of time you spend walking and the distance you walk. To get the most benefit from biking and swimming, and to help prevent or decrease pain and stiffness in your ankles due to peripheral neuropathy, use your ankle joints' full range of motion when doing these peripheral neuropathy exercise activities.

Peripheral neuropathy exercises that move the joints through their range of motion will help stimulate blood flow and nerve conduction in areas that are affected by neuropathy and serve as a treatment for peripheral neuropathy.

  • Starting position for this peripheral neuropathy exercise is sitting in a comfortable chair, keeping your back and hips as straight as you can
  • Lift your foot and point your toes
  • Make a circle with your toes, moving in a clockwise direction
  • Now make a circle, moving in a counterclockwise direction.
  • Repeat the peripheral neuropathy exercises 5 to 10 times in both directions.

Peripheral neuropathy exercises for the fingers and hands 

Peripheral neuropathy exercises # 1:

  • Touch the end of your thumb to the end of your index finger
  • Make a circle on the end of your index finger with your thumb
  • Stretch your hand open
  • Repeat, touching your thumb to your other fingers, stretching your hand open after each finger

Peripheral neuropathy exercises # 2:

  • Touch the end of your thumb to the end of your index finger
  •  Move your index finger down your thumb, to the base of your thumb, then move it back up to the tip of your thumb and repeat
  • Stretch your hand open
  • Repeat with each of your other fingers twice, stretching your hand open after exercising each finger

If you have a burning sensation in your toes, or if they feel numb or tingling, try this peripheral neuropathy exercise.

  • Starting position for this peripheral neuropathy exercise is sitting up in a chair with your back straight and both feet on the floor
  • Your feet should be about a foot apart
  • Keeping  your heels firmly on the floor, raise the toes of both your feet off the floor
  • Lower the toes of both of  your feet at the same time, somewhat forcefully, tapping them
  • Repeat these peripheral neuropathy exercises 20 times

Another peripheral neuropathy exercise to try for your feet that is easy to do while you're sitting at your desk is this one:

  • Starting position for this peripheral neuropathy exercise is sitting up straight in a chair with your back straight and both feet on the floor
  • Bring your heels close together
  • Raise your toes, keeping  your heels on the floor, as high as you can lift them
  • Turn your toes to the sides. Your feet with form a "V"
  • Place your toes back on the floor, then lift them up again
  • Bring your toes back to the center
  • Place your toes back on the floor
  • Repeat these peripheral neuropathy exercises 10 times

Peripheral neuropathy exercises # 3:

 

  • Place your hands, palms down on your lap
  • Raise your index finger and tap your leg twice
  • Repeat with each of your other fingers and your thumb

Peripheral neuropathy exercises # 4:

  • Place your hands on your lap
  • Clasp your hands together loosely
  • "Twiddle" your thumbs (draw circles with your thumbs around each other)

Peripheral neuropathy exercises for the lower extremities

 Peripheral neuropathy exercises # 5:
  • Starting position for this peripheral neuropathy exercise is sitting up straight in a chair with both of your feet resting firmly on the floor
  • Keeping your heels firmly on the floor, raise your toes and then lower them, tapping the floor firmly
  • Repeat 5 times

Peripheral neuropathy exercises # 6:

  • Starting position for this peripheral neuropathy exercise is sitting up straight in a chair with both of your feet resting firmly on the floor
  • Keeping your heels close together and firmly on the floor, raise your toes as high as you can.
  • Keeping your toes raised, point them out to the side and place them on the floor (your feet will form a "V")
  • Raise your toes and bring them back together
  • Lower your toes
  • Repeat 5 times

Peripheral neuropathy exercises # 7:

  • Starting position for this peripheral neuropathy exercise is sitting up straight in a chair with both your feet resting firmly on the floor
  • Straighten your left leg at the knee and lift it slightly off the floor.
  • Point the toes of your left leg, flexing your ankle
  • Make a circle in a clockwise direction
  • Make a circle in a counterclockwise direction
  • Repeat the circles in both directions 5 times
  • Put your left foot back on the floor
  • Repeat the peripheral neuropathy exercises with your right leg
  • Starting position for this peripheral neuropathy exercise is sitting straight up in a chair with your feet flat on the floor
  • Keep your knees together
  • Straighten your left leg, raising your left foot off the floor
  • Keeping your left leg straight, point your toes away from you and hold this position briefly
  • Now, keeping  your left leg straight, point your toes toward your chest and hold this position briefly
  • Rotate your ankle in the clockwise direction, then counter clockwise 5 times
  • Lower your left leg
  • Repeat the peripheral neuropathy exercises with your right foot
Show Less Show Comments
Questions & Answers
Q:
What is the best way to treat permanent back and neck pain and stiffness?
A:

Here are some tips:

Neck Pain Tips: Sleep with a cervical pillow

Orthopedic or cervical pillows are made with special contours to support the space beneath the neck and head. They are also more concave for the head and provide more support to the neck.

Neck Pain Tips: Sleep on your back

The best position to lie to sleep is on your back. If you sleep on your stomach or on your side, make sure your pillow is not too thick. It should raise your head no more than 4 to 6 inches. This will keep your neck and head from turning to either side.

Neck Pain Tips: Position your computer screen at eye level

While you are working at a computer, sit comfortably in your chair with your computer in front of you. Close your eyes and then open them. When you open your eyes, you should see the middle of the computer screen. If your gaze is not in the middle of the screen, adjust the height of the screen using items like books.

To keep your head from gradually drifting forward, take frequent breaks to stretch. Getting up to walk around at least once every half-hour is one of the best neck pain tips.

Neck Pain Tips: Use a telephone headset

Never hold a phone between your shoulder and your ear. Use a headset or other hands-free system to talk on the phone and avoid abusing your neck and spine.

Neck Pain Tips: Exercise your neck muscles

One of the best neck pain tips is using the chin tuck. You can do this often throughout the day. In addition to helping strengthen the muscles that hold the head in alignment over the shoulders, it also helps strengthen the scalene and sub-occipital muscles.

Read more tips here: Neck Pain Tips: Sleeping, Posture, Exercising, Hydration & Prevention

Read more
Temed Holdings
4 answers
Q:
What is the best treatment for neck pain and shoulder Pain?
A:

One of the best treatment for neck pain and shoulder pain is exercises:

Neck Pain Exercises: Neck Extension

  1. To begin this neck pain exercise, sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place the palm of your hand on the back of your neck, at the base of your head
  4. Apply slight forward pressure with your hand, while resisting the forward motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax
  6. Repeat the neck pain exercises 5-10 times

Neck pain exercises: Side bend

  1. Sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place your left hand, palm down, on the left side of your head (around your ear)
  4. Slightly push your head to the right side with your hand, while resisting the sideways motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax.
  6. Repeat 5-10 times
  7. Repeat the neck pain exercises with the other side.

Neck pain exercises: Neck flexion

  1. Sit up straight in a chair with your feet flat on the floor.
  2. Looking straight ahead, tuck your chin slightly (starting position)
  3. Place the tips of your fingers on your forehead
  4. Slightly push your head backward with your fingers, while resisting the backward motion of your neck and head
  5. Hold for a count of 5 and return to the starting position and relax.
  6. Repeat the neck pain exercises 5-10 times

More exercises here: Neck Pain Exercises

Read more
Temed Holdings
4 answers
Q:
How do I reduce the shoulder and neck pain?
A:

Here are some tips:

Neck Pain Tips: Sleep with a cervical pillow

Orthopedic or cervical pillows are made with special contours to support the space beneath the neck and head. They are also more concave for the head and provide more support to the neck.

Neck Pain Tips: Sleep on your back

The best position to lie to sleep is on your back. If you sleep on your stomach or on your side, make sure your pillow is not too thick. It should raise your head no more than 4 to 6 inches. This will keep your neck and head from turning to either side.

Neck Pain Tips: Position your computer screen at eye level

While you are working at a computer, sit comfortably in your chair with your computer in front of you. Close your eyes and then open them. When you open your eyes, you should see the middle of the computer screen. If your gaze is not in the middle of the screen, adjust the height of the screen using items like books.

To keep your head from gradually drifting forward, take frequent breaks to stretch. Getting up to walk around at least once every half-hour is one of the best neck pain tips.

Neck Pain Tips: Carry weight evenly

Many people make the mistake of carrying a heavy briefcase or their purse on their shoulder or on one side of their body. Doing this causes strain in the muscles and leads to pain.

Remove non-essentials from your briefcase or purse. Consider using a backpack to evenly distribute the weight across your shoulders. If you choose to carry a purse or backpack, keep your shoulders level while carrying it.

Neck Pain Tips: Maintain a proper posture

The most common posture contributing to neck pain is the “head-and-shoulders-forward” posture. In this position, the neck slopes forward, putting the head in front of the shoulders.

In this position, the head pulls the upper back forward also in a slumped position. This places a strain on the entire spinal column.

More tips here: Neck Pain Tips: Sleeping, Posture, Exercising, Hydration & Prevention

Read more
Temed Holdings
4 answers