(This intro is repeated in each of my several exercise posts)

Dear PNers,

Out of immense gratitude for this forum, I wanted to give back and so ....

... below is a list of exercises I personally constructed from physio visits, personal doctors, learning from other sufferers, etc.

I find that memorizing and weaving into my life the habit of doing whichever of these feels right for my current level helps me stay a little stronger, improves circulation, improves dexterity, improves sensitivity, actually feels good and the moderate activity takes some of the edge off the uncomfortable buzzing.

Not a miracle cure but these offer a small improvement that adds to the whole picture.

This is a comprehensive list of things to choose from. Big suffers feel free to laugh out loud at even the mention of some of these. Just meet yourself wherever you are and pick out whatever helps you. Know when to take a break or go easy, particularly during bad flares.

May help to do when relaxed after hot bath, shower, when soaked feet/hands in warm water or put warm towel over.

Doing these while listening to health, comedy, go-getter podcasts or great music helps me to get into a groove and feel proud of my effort.

Best wishes.

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My Personal List of Neuropathy Feet Exercises and Stretches

Standing (Better if While Standing):

Feet Rolls x105
Rolling the foot starting from your heels toward your toes and back again.

Rock Out x10
Rock onto the outer edge of your foot and then the inner edge a few times loosening up the ankles.

V and Reverse V with Toes x10 Each
Keeping heels together on the floor, lift your toes off the floor as high as possible. Turn your toes out, and put them back on the floor. (Your feet form a "V") Lift your toes again, bring them together, and put them back on the floor. Repeat 5 times.
Then do in reverse direction, lifting heels off floor, turning outwards.

Toe Curl Under, Not Lifting Balls of Feet x10
Toe Curl Under, Lifting Balls of Feet x10
Pretend to be standing on a towel and bring the towel toward your heals with your toes.

Foot over Foot - Count to 20
Lift frontal ball part of one foot, place over toes of other foot and resist with your other foot.

Arch Stretch - Count to 20
Stand or sit on the edge of a chair. Press into your toes, lifting the heel until you feel a stretch in the arch of the foot.

Wall Arch Stretch - Count to 20
Place toes up against wall, heel on floor. Stretch entire bottom of foot from toes to heel.

Top Foot Stretch - Count to 20
Put the tops of your toes on the ground and gently press forward until you feel a stretch in the top of the foot.

Toe Down Heel Lifts x 20
Lift up and down repeatedly onto toes, without coming down on heels, strengthening arches and calves.

Book/Cushion Calf Raise x 5 Each
Place the ball of one foot on the edge of a raised object, letting your heel and arch extend off the object stretching as far down as possible. Raise up on toe as high as possible and hold for a quick second while flexing the calf muscle. Lower to the starting position in a slow, controlled manner.
Repeat 8–12 times, working up to two sets on each foot.
To advance: Add a third set, placing hands on hips for balance.
This move builds calf strength and ankle stability, as well as body coordination and balance.
Ankle stability is critical to proper knee alignment.

Pencil Lifting with Toes x 5 Each Foot

Rotate x 10 Each Direction
Feet together, circle knees around feet clockwise and counter clockwise

Walk on Heels, Across Room and Back

Walk on Toes, Across Room and Back

Ballet Plies x 10
Put heels together, feet make V, bend at knees.

Pick up Marbles with Underside of Toes

Perhaps Include Lower Leg Stretches:

Calf Stretch - Count to 20
Hands against wall, one leg back, feeling stretch in calf.

Achilles Stretch - Count to 20
Hands against wall, one leg back, lift up heel, feeling stretch in Achilles tendon.

Back of Knee Stretch - Count to 20
Hands against wall, one leg even further back, feeling stretch up entire leg, particularly behind knee.

Front of Knee Stretch - Count to 20
Stand on one leg, hold one foot behind you, stretching foot, front of knee and quadriceps.


Standing or Sitting in Chair (Better if While Sitting)

Sweep Feet Out x10
Perhaps with Resistance Band x10
Heals on Floor, Sweep ball of foot out.

Sweep Feet In x10
Perhaps with Resistance Band x10
Heals on Floor, Sweep ball of foot in.

Big - Little Toe Lift x10
Lift big toe, keeping little ones flat. Then lift little toes keeping big one down.

Toe Fan x10
Lift and lower your toes fanning out toes.

Toe Alphabet x1
Write each letter of the alphabet in the air.

Tap Toes - Count to 30
Keeping heels on the floor, lift you toes off the floor, and tap them vigorously.


Must Be Sitting in Chair:

Leg Pointer Flexes
Sit in a chair with your back straight, knees together. Lift one or both feet off the floor, straightening knee at same time.
Holding the leg out straight, point your toes into the distance, hold in a deep flex. Count to 20
Holding the leg out straight, point your toes toward your body in a deep flex. Count to 20
Circle your foot in each direction, clockwise and counterclockwise. x5
Flex your ankle pumping up and down. x5

Toe Pull and Push
Pull all the toes down until feel a gentle stretch. Count to 20
Pull all the toes up until feel a gentle stretch. Count to 20


Sitting on Floor:

Pinky Toe Spread
Separate Knees, Connect Heels, Feet Out, Separate Toes Pinky Touching Ground. Count to 20

Perhaps Include:

Hamstrings Stretch
Hold stretch touching toes with legs stretched in front. Count to 20
Hold stretch touching toes with legs stretched making as wide of a V as possible. Count to 20

Groin Butterfly Stretch
Place souls of feet together with knees falling outward, lean forward holding stretch. Count to 20
Pull heels toward groin, press knees to ground, hold stretch. Count to 20

Hey v5118lKftfk

This is a great resource. Thanks for posting.

Atty

Thanks for posting all of these exercises. I am certainly in need of some guidance and so appreciate the work you've put in on this comprehensive list