Try these simple exercises for better foot health
What's the story
Peripheral neuropathy affects the nerves in your feet, leading to pain, numbness, and weakness. Regular foot exercises can help manage symptoms by strengthening the muscles and improving blood flow. This article provides a list of five easy exercises to help you recover from peripheral neuropathy. Adding these exercises to your daily routine can greatly benefit you in managing symptoms and improving foot health.
Toe flexibility
Toe curls for improved flexibility
Toe curls are a great exercise for improving the flexibility of your toes and strengthening the muscles in your feet. Sit comfortably with your feet flat on the floor. Try to curl your toes downward as if you are trying to grab something with them. Hold for five seconds then release. Do this exercise 10 times on each foot every day to see improvements in flexibility and muscle strength.
Ankle mobility
Ankle rotations for joint mobility
Improving ankle mobility is important for people with peripheral neuropathy. Sit in a chair and extend one leg out straight. Rotate your ankle clockwise for 10 rotations, then switch directions and rotate it counterclockwise for another 10 rotations. Doing this exercise on both ankles twice a day can improve joint mobility and decrease stiffness.
Heel walks
Walking on heels to strengthen lower legs
Walking on heels helps people suffering from weakness due to peripheral neuropathy. Start by standing upright, then raise your toes off the ground, transferring your weight onto your heels. Walk forward like this for 20 seconds. Rest briefly, then repeat the exercise two more times. This exercise not only strengthens the muscles in your lower legs but also improves your overall balance.
Marble pickup
Marble pickups for toe strength
This exercise helps strengthen toe muscles and improve dexterity, which can be affected by peripheral neuropathy. Sit comfortably with feet flat on the ground and scatter 20 marbles on the floor next to a bowl or cup. Pick up each marble one by one using only your toes and place it into the bowl or cup. Do this exercise once a day per foot to gradually increase toe strength.
Towel scrunches
Towel scrunches for arch support
Strong arches are key to managing peripheral neuropathy symptoms effectively. Sit down with your legs extended in front of you, knees slightly bent. Place a small towel flat on the floor under your feet. Scrunch or gather up the towel towards you using your toes, hold briefly, then release. Do three sets of 15 reps daily. This strengthens the arches and improves toe control.