Exercises for Neuropathy

Exercise slows the spread of peripheral neuropathy, or neurological damage in the extremities. It strengthens muscles and increases blood flow to affected areas, and helps diabetics control blood-glucose levels, the most important factor in stopping neuropathy. Exercise also increases the pain threshold by releasing endorphins and serotonin that relieve pain and stress. Workouts need not be vigorous and should not target a certain area if currently experiencing burning, tingling or soreness in that area.

Stretching

• Stretching exercises limber up the body and strengthen muscles surrounding damaged nerves. Rotate hands and feet clockwise, then counterclockwise. Touch the soft pad of your thumb with each finger of the same hand, from index to pinky, several times. Sit down, extending your legs as far you can, flexing your ankles. This can be done one leg at a time or both legs simultaneously. Stand up and slowly rise to your tiptoes, then lower yourself and rock back on your heels. Do each exercise 5 to 10 times, or more if you are able.

  More ardent stretching exercises can be undertaken through entry-level tai chi and yoga classes. These increase flexibility while improving muscle tone and joint mobility.

Exercise

• Simple calisthenics and exercise can slow or reverse neuropathy. Try cycling, even if on a stationary bike. Start with a few trips around the block to see how your feet feel. If reinforced soles or well-padded shoes do not help protect your feet while cycling, try swimming or water aerobics. Low-impact aerobics are another option for neuropathy patients able to stand for 15 minutes or more.

  Researchers at the University of Louisville have determined that lower-body weight training three times a week for 30 minutes curtails neuropathy. Start with squats and leg extensions using light weights. Rowing machines are a good way to strengthen the upper body and the legs simultaneously.

Activities

• Daily activities serve as exercise, too, often combining stretching and light lifting. Gardening, yard work, and housecleaning are good places to start. Sit down and rest if tired or sore, but return to the activity later, getting at least 30 active minutes per day.

  Walk whenever possible, whether to get the mail or around the shopping mall. Park at the far end of the parking lot and walk to the doors. Take the stairs rather than an elevator or escalator. Be careful walking pets, but play fetch or other games with them to keep joints loose.