Neuropathic pain is caused by nerve damage that may also lead to tingling or numbness. This condition can be caused by vitamin deficiencies or injury.
Foot neuropathy can be brought about by several medical conditions diabetes being among them. Exercises have been used to alleviate neuropathic pain.
Here are 5 Exercises To Relieve Neuropathic Pain for anybody managing nephropathy condition. You can perform these exercises from a standing or sitting position.
1. Sitting Leg Pointers
With your knees together and back straight, be seated on a chair. Your right foot should be lifted off the ground. Straighten your knee. Your toes should point into the distance.
Hold your leg out straight, pointing the toes towards the body in a deeper flex. While in this position, circle the ankle joint five times both clockwise and anti-clockwise. Bring down your right foot. Repeat this exercise on your left foot.
2. Toe Tapping Exercises
Be seated in your chair with heels on the ground. The distance between your feet should be approximately hip distance apart or together. Lift your toes off the floor, and then lower them to the ground, making a tapping motion.
This exercise should be repeated between fifteen and twenty minutes. Alternatively, you can also places the heels together. Lift the toes off the ground as high as possible.
Turn both your feet outward, creating a “V” shape with the heels still on the ground. Touch the toes to the ground and then lift them high again, bringing them together. Once again touch the toes to the ground. This sequence should be repeated 5 to 10 times.
Are Toe Tapping Exercises Helpful?
Toe tapping exercises are particularly helpful when easing foot neuropathy pain. This exercise can be performed in several variations; however the most effective method is where the patient is required to be seated with both heels on the ground , then raise the toes up as high as possible. This helps you stretch out your feet and back which eventually leads to pain relief.
3. Low Impact Exercises
Low impact exercises include walking, swimming as well as stationary bicycling. These exercises can help lower pain and complications related to neuropathy.
According to studies, performing low impact exercises can boost the strength of your muscle and coordination. As you perform these exercises, it’s extremely important to start off slow, pacing and then increase gradually the duration and distance.
When walking, make sure you keep your pelvis slightly tucked under and your lower abdomen muscles pulled in towards the base of your spine. As has been mentioned, start by walking short distances, and then increase the distance and the duration gradually.
When swimming or biking, make use of full- ankle joint function, working your joint to help in preventing or reducing pain and stiffness.
4. Range of Motion
Range of motion workouts have been proven to help stimulate the nerve conduction and circulation to the areas affected. These types of exercises are performed specifically at joints.
For instance, range of motion workouts for the feet is meant to rotate ankle joint. This is how it’s performed: while sitting, lift up the foot affected and circle both in clockwise and counter-clockwise motion.
This cycling for the joint should be repeated between five and ten minutes in each motion.
Keeping a healthy balance system is very important more so if illness, joint pains, dizziness, or weakness cause you problems. With balance training, you will not just get back to normal but also overcome feelings of unsteadiness or stiffness.
Balance is emerging as a very important element for the aged. This is because old muscles are much smaller, slower and usually respond less effectively when you want to brace yourself, making you even more vulnerable.
Neuropathy condition may lead to damage to your ankle joint without you knowing it. You could end up spraining your ankle or causing other injury by falling because of lack of position sense you have as a reflection of your condition.
In fact, walking and balance in general may be impaired when neuropathy is discovered residing in your ankle, leg or foot.
Although neuropathy has no cure, several studies have proven that exercising brings about great benefits to patients managing their condition.
This is because the above 5 exercises to relive neuropathic pain will help strengthen weak muscles and improve balance.