Helpful Workouts for Chronic Neuropathy

If you have neuropathy, you might wonder if you can engage in exercise. Thankfully, there seem to be no downsides to exercising. In fact, one published study shows that with 20-minute low impact exercises, neuropathy patients did not only feel stronger, but also experienced some psychological improvements in terms of their outlook and mood1.

With all these being said, here are the general categories of exercise that are recommended for neuropathy:

 

AEROBIC EXERCISE2

This helps elevate your heart and breathing rate, and gets your muscles going. To start, you can target a maximum of 30 minutes, three to five times a week. What is key here, though, is to ensure that you choose low-impact aerobic workouts (which don’t require much from your joints, ankles, or feet).

Some sample aerobic workouts are:

  • walking (whether around your neighborhood or on a treadmill)
  • cycling (if your neuropathy is on the moderate or more advanced side, indoor spinning is much safer than outdoor cycling)
  • swimming or water aerobics
  • low impact HIIT (high intensity interval training)

 

STRENGTH TRAINING3

Most people associate strength training with dumbbells or barbells. But really, anyone can efficiently engage in strength workouts using one’s body weight solely.

With stronger muscles, your body is better supported and balanced, and the likelihood of getting injured decreases.

Some easy exercises to do using your bodyweight, with or without equipment (i.e. chair):

  • calf raises
  • walking on your heels
  • seated dorsiflexion (with feet flat on the floor while seated, point your toes upward and hold it, keeping your heels flat, then release)
  • chair squats4

 

STRETCHING

With proper stretching, you can bring relief to and decrease tension in your muscles and tissues, and work on your posture5.

Some balance exercises (with minimal equipment found in most houses):

  • hamstring stretches (using a belt, towel, sheet, or resistance band)
  • knee to chest stretch (while lying on your back)
  • calf stretches (using a belt, towel, sheet, or resistance band)6
  • standing hamstring stretch (with a chair)7

 

BALANCE EXERCISES

Just like strength training, balance exercises can help build muscle; just like stretch workouts, they may also reduce any kind of tightness you may be feeling. With better balance, you’re also less likely to succumb to falling and injury.

Some balance exercises you may try (also using equipment found around the house):

  • side leg raises (with one hand on a chair or table)
  • calf raises (with hands against a chair, table, or even the kitchen counter)8
  • hip flexion (also with one hand on a chair or table)
  • hip extension (with one hand on a chair or table, standing 12 to 18 inches away from it)9

And to help manage chronic neuropathy on a daily basis, take Vitamins B1 + B6 + B12 (Supraneuron®) with proper diet and exercise. With a high dose of B-Vitamins, it can help address the symptoms of nerve aging such as numbness, tingling, and sharp pains, with proper diet and exercise.

Which kind of workout will you go for today?

If symptoms persist, consult your doctor.

 

References:

  1. https://www.brainandlife.org
  2. https://www.foundationforpn.org
  3. https://www.sunsheinpodiatry.com
  4. https://brookvalleypodiatry.com
  5. https://www.medicalnewstoday.com
  6. http://www.amyloidosis.or
  7. https://www.healthline.co
  8. https://www.healthline.co
  9. https://www.tompkinschiropractic.com

 

ASC Ref Code B108P101422SS