Peripheral neuropathy often results from diabetes, infections, injuries, or autoimmune disorders. It damages the nerves that carry messages to your limbs, altering sensation and function. As the nerves weaken, muscles often lose strength and coordination. This can lead to impaired balance and coordination and negatively impact your activities of daily living.
Exercise, stretching, and manual therapies are among the home remedies that have proven effective in managing neuropathy. Regular physical exercise, be it walking, swimming, or cycling, can help increase circulation to the peripheral nerves, bringing much-needed oxygen and nutrients. Manual therapy and stretching can help increase blood flow, decrease muscle loss, and improve coordination and balance, thus reducing falls.
Additionally, stretching and manual therapies improve mobility and flexibility and improve nerve function, thereby helping to decrease symptoms in the feet, legs, and hands.
Some stretches you can do at home include:
Calf stretch. Stand with your heel planted and the ball of your foot on the leg of a chair. Gently lean forward for more of a stretch; lean back for less. Remember to keep the torso upright.
Hamstring stretch. Lie on your back and lift one straight leg up until you feel a gentle lengthening on the back of your thigh. Do not bend at the knee.
Balance exercises are also great for those of us with neuropathy, as well as those of us without it:
Single-leg stance. Find a good base of support on your left foot. Use a wall, counter, or other solid object for stability and safety. Slowly shift your weight to the left foot as you lift the right foot off the ground. If balance is a big challenge, you can touch the right toes lightly to the ground for support.
Heel-toe walk. Walk in a straight line, placing your heel directly in front of the toes of your other foot with each step. This mimics a sobriety test — and for good reason. It forces your balance system to make constant micro-adjustments. Start alongside a wall or counter for support.
Side leg raise. Hold onto a chair back. Slowly lift one leg out to the side, keeping your back straight and toes pointing forward. Hold for 5–10 seconds, then lower. Repeat 10–15 times on each side. This strengthens your hip abductors — the muscles that prevent sideways falls.
Remember to do all movements slowly and in a controlled manner. There should be no pain. Stop if there is or if you feel dizzy. Consistency is key. Spend 10–15 minutes a day and enjoy the gains.
Brandon Stretch and Neuromuscular Therapy offers integrated stretching, manual therapy, and individual balance training. Call Bean at 401-345-7464 for more information.
